Monday, June 28, 2010
Thursday, June 24, 2010
Tuesday, June 22, 2010
Thursday, June 17, 2010
Goat Cheese
Homemade Goat Cheese
Ingredients:
½ gallon goat's milk (I used raw from a friend of a friend's farm)
10 grams (2 packs) yogourmet yogurt starter
Special Equipment:
cooking thermometer
yogurt maker
cheesecloth
1.In a large saucepan, heat milk to 110°, stirring constantly
2.Pour milk into a blender, then add yogurt starter and blend on high for 10 seconds
3.Blending the milk removes any clumps that the yogurt starter may form
4.Pour milk into yogourmet yogurt maker and turn machine on
5.Leave yogurt in machine for 12 hours, longer is ok too
6.Line a colander with cheese cloth and place the colander on a bowl
7.Pour yogurt into cheesecloth lined colander and allow to drain for 8 hours in refrigerator
8.Lift cheese cloth off of colander and scrape creamy cheese off onto a plate
9.Transfer creamy cheese into a 2 cup mason jar
10.Serve with crackers
Ingredients:
½ gallon goat's milk (I used raw from a friend of a friend's farm)
10 grams (2 packs) yogourmet yogurt starter
Special Equipment:
cooking thermometer
yogurt maker
cheesecloth
1.In a large saucepan, heat milk to 110°, stirring constantly
2.Pour milk into a blender, then add yogurt starter and blend on high for 10 seconds
3.Blending the milk removes any clumps that the yogurt starter may form
4.Pour milk into yogourmet yogurt maker and turn machine on
5.Leave yogurt in machine for 12 hours, longer is ok too
6.Line a colander with cheese cloth and place the colander on a bowl
7.Pour yogurt into cheesecloth lined colander and allow to drain for 8 hours in refrigerator
8.Lift cheese cloth off of colander and scrape creamy cheese off onto a plate
9.Transfer creamy cheese into a 2 cup mason jar
10.Serve with crackers
Monday, June 14, 2010
Squats or Cycling?
For those who think they are better off on the bike or on the treadmill, think again.
Document title
The effect of exercise type on immunofunctional and traditional growth hormone
Author(s)
CONSITT Leslie A. (1) ; BLOOMER Richard J. (1) ; WIDEMAN Laurie (1) ;
Author(s) Affiliation(s)
(1) Department of Exercise and Sport Science, University of North Carolina At Greensboro, Greensboro, NC 27402-6169,
Abstract
The purpose of this study was to compare the growth hormone (GH) response, including the immunfunctional (IF) GH response, between an acute bout of aerobic and resistance exercise in the same subjects. Ten cross-trained males (24.3 ± 1.2 years) performed both 30 min of continuous cycling at 70% of VO2max, and intermittent free weight squatting at 70% of 1-RM, in a randomly assigned crossover design, separated by at least 1 week. Blood samples were collected at 10-min intervals for 2 h (30 min rest, 30 min exercise, 60 min recovery) and analyzed for total human and IF GH. After adjusting for the amount of work performed per minute of exercise, integrated GH AUC was significantly greater during the resistance session than the aerobic session as measured by both the total and IF GH assays (P= 0.008 and P= 0.014, respectively). Peak GH concentrations were significantly greater during the resistance session than the aerobic session (P = 0.05). A similar overall GH pattern was observed in response to both types of exercise, with peak values occurring at the end of exercise, regardless of the GH assay used. These data demonstrate that in young, cross-trained males, intermittent resistance exercise elicits a greater response of GH, including IF GH, compared to a continuous aerobic session, when controlling for the work performed per minute, intersubject variability, relative exercise intensity and session duration.
Document title
The effect of exercise type on immunofunctional and traditional growth hormone
Author(s)
CONSITT Leslie A. (1) ; BLOOMER Richard J. (1) ; WIDEMAN Laurie (1) ;
Author(s) Affiliation(s)
(1) Department of Exercise and Sport Science, University of North Carolina At Greensboro, Greensboro, NC 27402-6169,
Abstract
The purpose of this study was to compare the growth hormone (GH) response, including the immunfunctional (IF) GH response, between an acute bout of aerobic and resistance exercise in the same subjects. Ten cross-trained males (24.3 ± 1.2 years) performed both 30 min of continuous cycling at 70% of VO2max, and intermittent free weight squatting at 70% of 1-RM, in a randomly assigned crossover design, separated by at least 1 week. Blood samples were collected at 10-min intervals for 2 h (30 min rest, 30 min exercise, 60 min recovery) and analyzed for total human and IF GH. After adjusting for the amount of work performed per minute of exercise, integrated GH AUC was significantly greater during the resistance session than the aerobic session as measured by both the total and IF GH assays (P= 0.008 and P= 0.014, respectively). Peak GH concentrations were significantly greater during the resistance session than the aerobic session (P = 0.05). A similar overall GH pattern was observed in response to both types of exercise, with peak values occurring at the end of exercise, regardless of the GH assay used. These data demonstrate that in young, cross-trained males, intermittent resistance exercise elicits a greater response of GH, including IF GH, compared to a continuous aerobic session, when controlling for the work performed per minute, intersubject variability, relative exercise intensity and session duration.
Thursday, June 10, 2010
Tuesday, June 8, 2010
Canadian Regionals Run Highlights
http://media.crossfit.com/cf-video/CrossFit_CanadaRegional_TheRun.wmv
Monday, June 7, 2010
If you are interested in Stats....
Check out this link:
http://seanfalconer.blogspot.com/2010/06/crossfit-meets-data-analysis.html
http://seanfalconer.blogspot.com/2010/06/crossfit-meets-data-analysis.html
Thursday, June 3, 2010
All eyes on LA
The countdown to the CrossFit Games begins.Only the big show remains.
After more than 30 sectional events and 12 regionals, the field is set for the 2010 CrossFit Games, where the fittest athletes on the planet will battle it out July 16-18 at the Home Depot Center.
In the fourth edition of the Games, legendary past champions Mikko Salo (09 Champion) and Jason Khalipa (08 Champion) will resume their battle. They are joined by veterans Rob Orlando (first in Northeast), Blair Morrison (first in Europe), Chris Spealler (first in Northwest) and Peter Egyed (first in Southwest) as well as new firebreathers Dan Rogers (first in Canada) and Rich Froning Jr. (first in Southeast). All will be looking to claim the title, "World’s Fittest Man."
2009 champion Tanya Wagner is competing in the Affiliate Cup and Charity Vale (second overall in 2009) is expecting her fourth child. This leaves Carey Kepler and Kristan Clever as the top returning athletes. They tied in points for third with Kepler standing on the podium due to tie break rules. Past contenders Christy Phillips (first in central east), Annie Thorisdottir (first in Europe), Heather Bergeron (first in Northeast) and Rebecca Voigt (first in Southwest) cannot be dismissed, but they’ll also need to beat the likes of Rebecca Eastwell (first in Australia), Alicia Connors (first in Canada) and Candace Ruiz (first in South Central) if they want to reach the podium in 2010.
Never before has it been so difficult to get to the Games, and the list of athletes who didn’t qualify is littered with a host of CrossFit stars (Josh Everett, Pat Barber, Ricky Frausto, Jeremy Thiel, Dave Lipson, David Millar, Stacey Kroon, Cyndi Freiling, Lauren Erwin, Kim Ball, Glory Dawson). In 2007 and 2008, competitors only had to register and show up at The Ranch in Aromas, Calif. In 2009, regional competitions decided the field. In 2010, each competitor has proven his or her skill beyond doubt either by winning the CrossFit Games, finishing in the top five last year or fighting through a savage qualification process that included both sectional and regional bottlenecks.
As the elite make their last preparations for the final showdown, the rest of the CrossFit world reflects on amazing qualification events, marvels at the prowess of the top athletes and counts down to July 16. Favorites are being chosen and dark horses identified. Stars of the past shine alongside new heroes. Excitement grows as the global community awaits the announcement of the WODs, the live Web broadcast and the “3, 2, 1… go!” that will kick off the Games.
Let the Games begin!
After more than 30 sectional events and 12 regionals, the field is set for the 2010 CrossFit Games, where the fittest athletes on the planet will battle it out July 16-18 at the Home Depot Center.
In the fourth edition of the Games, legendary past champions Mikko Salo (09 Champion) and Jason Khalipa (08 Champion) will resume their battle. They are joined by veterans Rob Orlando (first in Northeast), Blair Morrison (first in Europe), Chris Spealler (first in Northwest) and Peter Egyed (first in Southwest) as well as new firebreathers Dan Rogers (first in Canada) and Rich Froning Jr. (first in Southeast). All will be looking to claim the title, "World’s Fittest Man."
2009 champion Tanya Wagner is competing in the Affiliate Cup and Charity Vale (second overall in 2009) is expecting her fourth child. This leaves Carey Kepler and Kristan Clever as the top returning athletes. They tied in points for third with Kepler standing on the podium due to tie break rules. Past contenders Christy Phillips (first in central east), Annie Thorisdottir (first in Europe), Heather Bergeron (first in Northeast) and Rebecca Voigt (first in Southwest) cannot be dismissed, but they’ll also need to beat the likes of Rebecca Eastwell (first in Australia), Alicia Connors (first in Canada) and Candace Ruiz (first in South Central) if they want to reach the podium in 2010.
Never before has it been so difficult to get to the Games, and the list of athletes who didn’t qualify is littered with a host of CrossFit stars (Josh Everett, Pat Barber, Ricky Frausto, Jeremy Thiel, Dave Lipson, David Millar, Stacey Kroon, Cyndi Freiling, Lauren Erwin, Kim Ball, Glory Dawson). In 2007 and 2008, competitors only had to register and show up at The Ranch in Aromas, Calif. In 2009, regional competitions decided the field. In 2010, each competitor has proven his or her skill beyond doubt either by winning the CrossFit Games, finishing in the top five last year or fighting through a savage qualification process that included both sectional and regional bottlenecks.
As the elite make their last preparations for the final showdown, the rest of the CrossFit world reflects on amazing qualification events, marvels at the prowess of the top athletes and counts down to July 16. Favorites are being chosen and dark horses identified. Stars of the past shine alongside new heroes. Excitement grows as the global community awaits the announcement of the WODs, the live Web broadcast and the “3, 2, 1… go!” that will kick off the Games.
Let the Games begin!
Tuesday, June 1, 2010
Crossfit Dietary Prescription
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
Subscribe to:
Posts (Atom)
