Omega's and Health

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Category: TBC Blog

Why Omega-3?
Much of the body’s physiologic function is dependent upon having sufficient essential fatty acids in general and omega-3 in particular. Combined with the importance of these essential fatty acids is the fact that our modern culture is terribly deficient in omega-3 essential fatty acids. Because we don’t eat animal protein from natural animals – we eat domesticated grain fed animals, and we eat grains and vegetable oils, all of which are high in omega-6 fats, the ratio of omega-3 to omega-6 is so imbalanced it causes people to be unhealthy.

The O-3 : O6 Ratio
Research has shown that the human body is healthy when our dietary intake of essential fatty acids is a ratio of 1:2 between omega-3 and omega-6. Current research shows that people today are eating a diet style of processed foods (which contain vegetable oils high in omega-6), and grains (which are high in omega-6), and finally, grain fed animals, which is creating ratios of 1:30, even 1:50.  This gross imbalance of essential fats is resulting in many disease processes among modern cultures.

Inflammation and Omega-3
When the ratio of omega-6 to omega-3 gets too high, dangerous inflammation results, causing many diseases, including:

• Heart disease
• Diabetes
• Cancer
• High Cholesterol
• Depression
• Autoimmune diseases (Lupus)
• Rheumatoid arthritis
• Psoriasis
• ADHD (attention deficit hyperactivity disorder)
• Strokes
• Premature and low birth weights
• Neurodegenerative diseases such as Parkinson’s and Alzheimer’s diseasesHypertension (high blood pressure)

TBC Crossfit Christmas 2013

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Category: TBC Blog

Christmas Holiday Hours:

Mon Dec 23  Regular Hours
Tue Dec 24 Christmas Eve CLOSED
Wed Dec 25 Christmas Day CLOSED
Thur Dec 26 CLOSED
Wed Dec 27 Regular Hours

New Year 2014 Schedule:

Tue Dec 31 New Year's Eve CLOSE at 6:00 pm
Wed Jan 1, 2014 HAPPY NEW YEAR CLOSED
Thur Jan 2 Regular Hours

Labor Day Sept 2, 2013

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LABOR DAY what is it?

In the United States, Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of their country.

We hope the only labor you take part in today is during a WOD at TBC Crossfit!

Labor Day Hours:

10:00am

5:30 pm

5:30 pm

On this special occasion do not worry if you are unable to reserve a spot. WODS will be designed to accommodate the masses!

How to Paleo on a Budget

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Basics - Making the Paleo Diet Affordable

If you know about the Paleo Diet, you'd think that going paleo is expensive, especially when you read:

"Wild game meat would be the ideal, but grass-fed meat is used as a practical substitute. The grass-fed is needed to get the proper balance of Omega 3 (from green plants) and Omega 6 (from seeds) fatty acids"

If you've ever priced "grass-fed beef", that statement would give you a small heart attack...or make your wallet sob in pain.  In my area (South Texas), grass-fed beef can easily be double or triple the conventional beef available in your local grocery store.  Then add in the cost of organic nuts, fruits and vegetables and your grocery bill can easily rival the national debt.

Source - //www.flickr.com/photos/33224129@N00/">AlwaysBreaking

Here are my tips for saving money when going Paleo:

1. Shop Around- Don't depend on one store to provide all of your food needs.  Some stores will have better prices on certain items.  Don't be afraid to shop around!  
2. Use Technology - I have an price book app on my iTouch that tracks prices for me.  I enter the name, price and unit (number of ounces, for example) and it will sort everything by unit price.  So, for example, for peanut butter, I have prices for different brands and sizes from various stores in my area.  The app calculates the "unit price" and sorts them so I know that Target has the cheapest price.  I can also quickly see if a "sale price" in a flier is actually a sale price or a regular price in disguise.
3. Check Out the Department Stores - I buy my eggs (1.19/dzn) and the kids' lunchtime bread ($1/loaf) from Target.  Yes, Target has the cheapest eggs in my area - surprising, huh?
4. Skip the Grass-Fed / Cage-Free  / Organic If You Can't Afford It - I know if I went that way, I'd easily blow through my whole food budget ($225 / month for a family of three) in 2 weeks.  So, instead, I  find the best bang for my buck, which means having to skip all that mumbo-jumbo.  At this point, it's more important that we EAT than stay politically correct.
5. Go Ethnic - I get the best prices on vegetables at the local Indian stores and the Asian store down the street usually has the best sale prices on chicken and ground beef / pork.  Don't feel subconscious when you walk  into places like that.  Your money is as good as anyone else's.  Remember - usually these stores are locally owned.  You'll be supporting your neighbor by buying your groceries  there!
6. Shop the Fliers - Every Weds, my postman drops off the week's grocery fliers.  I spend 10 minutes checking protein and produce prices and noting what to buy where on Saturday morning (I run all of my errands Saturday morning to cut down on gas costs).  I only buy what's on sale and am careful not to double up on stuff I already have.
7. Don't Be Afraid To Buy In Bulk - When the price is right, grab enough to keep you stocked for a few weeks (or until you expect the stuff to go bad).  For example, when a local store had 5 lb bags of apples for $3.50, I bought two because I knew 1) we eat through apples pretty quickly and 2) apples seem to last forever.  I buy 5 lbs each of ground beef and ground pork at a time - usually when it's under $2/lb - portion it out into 3/4 lb amounts and freeze it for later use.  (That usually lasts us about 2 months.)
8. Eat Seasonally - What ever is in season is usually the cheapest in the stores.  
9. Buy Frozen - Check out the frozen food section of your grocer and department store.  We eat a lot frozen vegetables (Target usually has them for around $1/lb) and I've sometimes found good prices on fish, chicken and meat hiding in there.
10. Use Everything! -  When I buy bone-in chicken leg quarters, I usually cook it right away in one big batch, de-bone it and then freeze the meat in 2-meals-size portions.  Then I can use the bones to make a mineral-rich chicken broth to be frozen for later use (but that's another blog entry).  When I trim off the tops of carrots or the ends of celery, I toss the ends into a container in the freezer to be used the next time I make broth.

Interesting information about the orgins of Crossfit

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CrossFit Doesn't Want Your Money

Bert Helm (author)

Why Greg Glassman chooses to make less money than he could--but is still on track to produce $100 million in revenue this year.

Andrew Hetherington

A prospective CrossFit trainer at a seminar at CrossFit Morristown in Morristown, New Jersey.

Anyone is free to do CrossFit. The company puts instructions and videos up for free on its website, and posts a workout of the day, or “WOD,” right on the homepage. (CrossFit’s over 6,000 affiliate gyms, or boxes, are free to do the same). Meanwhile, founder Greg Glassman vows the company will never expand into supplements, equipment, or other ancillary products he calls “bright shiny objects.” So how does CrossFit Inc. expect to double revenue this year, to $100 million? (See the feature story "Do Not Cross CrossFit.")

The company gets a trickle of royalties from Reebok, which started selling CrossFit-branded gear in 2010, and some more from tickets and registration fees to its annual CrossFit Games tournament. But the two primary sources of revenue, are education and licensing fees. CrossFit runs at least 15 seminars a weekend, hosted at existing CrossFit boxes, where the company’s red-shirted training staff (most of them box owners themselves) explain the CrossFit philosophy, demonstrate the nine fundamental movements (variations of squats and power lifts), and show how to design a WOD and teach CrossFit to beginners. Attendees must also complete Fran, one of CrossFit’s most grueling workout routines. Tuition is $1,000, and passing the standardized test on the last day allows you to become a Level 1 Certified Trainer, which lets you open a box and teach CrossFit professionally. Then there is licensing: Once a trainer opens a box, he or she must pay CrossFit an annual fee, now $3,000, to advertise the box as a CrossFit gym and to teach the methodology.

Glassman explicitly limits his company’s scope to these two businesses, calling it his “least rents” approach (the opposite of what economists call “rent-seeking” behavior). The minute CrossFit expands into new or unfamiliar products, he believes, it will dilute its brand, degrade CrossFitters’ experience, and slow overall adoption. So while he continues to add more specialized and advanced CrossFit classes, and annual fees have gone up (though affiliates are grandfathered in at their original rates, which are as low as $500), he prefers other companies to sell the peripheral products. “We're not trying to widen our share of the pie,” says Glassman. Rather, he hopes to keep making the pie bigger. He estimates that the entire CrossFit affiliate system will net between $1.5 and $2 billion this year.

She La!!

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Category: TBC Blog