The Shift...

 Girls Night...

Interesting...

Shifting takes roughly 3 weeks after that the cloud of carbohydrates we generally are bathed in leaves, and we can realize just how dreary the days have been.

 True enough, we are all very different people. Some of us perform well on "clean" sources of carbohydrates such as sweet potatos, squash, fruits and the like. Others even do well on some types of grains, dairy and regular sugar, no matter if some come with health costs or not. Then there are those that should never touch any starchy item due to a profoundly negative response to insulin. Do you know where you lie in that conundrum? What's poison to most can cure another. Yet we hold true to ideals or beliefs that may make us feel like a God, or a clod.

This Study is one of many I have read over the years that prove what we have been preaching all along. Our constant dependancy and even addiction to carbs is unecessary, unhealthy, and most of the time unproductive. It shows the negative tone over the low carb dieters from the begining. How high carb diets got the thumbs up, even though the low carb version was never give a fair shot.

"The Shift" refers to keto-adaptation. This occur within about two to three weeks after forgoing carbohydrates. For the first few weeks, you suck. Especially if you were a carb queen or king. But like most other items or diress, this to shall pass. Yes, performance may decline as well as mental stability, but after your "shifting" period you will begin to burn ketones efficiently, and use fat for your daily activities.

The Study highlights those wonderfuls Inuits again, and sings the praises of whale blubber, blood broth, and salt water, mixed with some lean meats, and folks willing to study, and live as folks do to make sure their efforts were consistent with tribal life. You may ask, how do they get all their necessary Vitamins and Minerals with the absence of fruits and veggies. Interestingly enough, it was found that the salt water and blood bulion contained the necassay minerals that the meat and blubber lacked. In lab duplication they, simply, gave the subjects multi-vitamins and supplemented sodium and potassium, which would be just fine for us as I doubt we are Paleo enough for blood soup...unless your ultra mega spartan cool...or douche-baggy twilight esq.

The study does do a good job in stating that after the "shift" all activities, including exercise, remained the same, or even vastly improved. All except sprints that is. However, it does not discuss at length how this was tested, or how much. As you know, CrossFit contains tons of the sprinting nature. So what's a self- respecting Cfer to do to reap the fat loss and health rewards of the no carbish diet. Per the usual, experiment.

First, mark your start day of carb restriction.  Then mark where your shift should occur. During this settling in period, mark on you calender the point where you actually do recover, and then improve or "shift" so that you will know for future assignments. To reach ketosis you need be under 100g of carbohydrates per day, and maybe even as low as 40g. This means that only fibourous carbs like brocoli, kale (mostly this) asparagus, and green beans, and even few of those. Your protein will only comprise about 20-25% of your total daily calories, leaving the rest for fat. Dont mess with any of these numbers. Also, the random variety day will throw you out of ketosis if it contains carbohydrates so exclude that...just eat more fat.

When all this business is done and you have sucessfully "shifted," begin challenging WODs, times, strength and the like. Did you get better, leaner, stronger? If not, then begin to supplement with a small amount of starches pre and post workout. Again, log your data.  

The possibility to ditch carbs, and our addiction forever could be just your ticket to the healthiest, leanest, strongest, fastest you imaginable. Or it could just piss you off, but do you really wanna leave a chance like that on the chopping block?. Evaluate your incoming. Test the knowledge. Don't kill the messenger. Either kill the WOD because of what the messenger said, or discard it as just not for you if after an honest shot, it simply left you wanting. To know is nothing, to do is glory, to evaluate and pass on for the future is legendary.

Download Pcf_guide_may_2010

“Look back to some of the times in your life you were being blessed with learning opportunities. Did you get all ass fetal and act like some little sickly martyr? Or did you rise above. Qualify the situation. Scheme a new plan. Then preach the good news to your loved ones about your enlightening experience.”

Strength: 

Rest

5-Sumo Deadlift Highpulls 65/95

5-Hang Power Cleans 65/95

10-Pullups

5-Jerks 65/95

5-Rack Thrusters 65/95

10-True Push-ups

5 Rounds

Post time to comments:

Star Skill:

5-One Arm In and Outs Per Arm

5-Ice Cream Makers

3 Rounds-Not For Time

Post impressions to comments:

Mental Skill:

A ship is docked in the harbour. Over the side hangs a rope ladder with rungs a foot apart. The tide rises at a rate of 9 inches per hour. At the end of six hours, how much of the rope ladder will still remain above water, assuming that 9 feet were above the water when the tide began to rise?

Email your answer to jbunch@gopractice.biz

Comments

[Bonnie Mac]

Thanks to everyone who came out Saturday night! Getting to hang out with everyone and just have some fun was great! Hope you all enjoyed yourselves too! And thanks to Kara for hosting. :-)

[holly_paige]

Heather i think your photo being used for the post calls for a 6am dance!!!!!!

[heather]

JB - seriously, you posted that picture?? and then you title it "intereting"?? Thanks for that! Payback someday is gonna suck for you - just sayn!

For those that didn't attend - I did perform my catwalk routine (yeah, be afraid - it'll come out at a 6am WOD for sure) and this pic was me demonstrating my "broken doll" modeling pose which clearly needs as much work as my pullups :)!

[k]

my jaw actually hurts from so much raw, tear-worthy laughter last night. too bad the health benefits in that were likely pummeled by the obsene amount of sugar ingested.

tx to all who attended for makin bonster's b-day memorable, for sure...and to mel who was the ONLY loyal soul to show up for the "Bonster Mash" POD. while im not a fan of heather's "cf dance moves" proposition, there's definitely a healthy laugh to be had in closin a wko w 30secs of required booty shakin.

[Stacy]

Great evening, laughed all night. Seriously fun crowd to hang with!! Thanks for having us Kara.

[Min]

Bonnie what's that in your hand?

[holly]

mindy i think its the remote she wasent diggin Karas music hahaha

[Ken]

I dont think we need to know what ALL went on at Kara's based on conversation with Cledith last night!
interseting girl talk it would seem!!!!

[Min]

Ah I think you're right. For a minute I thought it might've been the placemat she was carrying around...

[Amelia]

Awesome fun!! I definitely vote for a regularly
scheduled girls night! Thanks for hosting Kara!

[k]

hey now! girl's nite is exactly the place for "interesting girl talk"...and it stays there. you, simply, happen to have spousal privilege, ken...respect it!

and you're the quite the dude drivin' your wife three houses down the street to attend. cledith, you spoiled woman.

[holly]

16:31+ @75 lb this was FUN

[jb]

way to scale up Holly...

[Angie Peltier]

Chas, you were right....looks like I only did 4 rounds...Mitchell and I were on the same round. Can't believe I didn't hear her yelling at me!! I kept waiting for her to call time & when she didn't I started wondering if she had taken a break or what? Thanks for pushing me, Mitchell & Chas. I REALLY need it!! Your motivation is always what keeps me going. I love the 5am group. Always competive but awesome team players!! Thanks Melissa for making me use only one band for my pull-ups. You were right I could do it. Thanks for the confidence you instill in me daily & for pushing me to push myself. Time for me to raise the bar!!

[Bonnie Mac]

Actually, that was the placemat... The remote is silver...

[runmelrun]

19:16

[Joe Daddy]

14 something. I liked this one

[lisa bixler]

18:16 I think the seconds are right

[Min]

18:04+ (75lb)

Gonna politely disagree with you JB... back rack thrusters are not easier, at least for this girl.

[Amelia]

25:32 m
sumo 65#
cleans 65#
pull up (redband)
jerk 65#
thruster (25# dumbells)
push up (knees)

[Scott]

Min - Show some *&%#$@ and flat out disagree with JB.... Just saying :)

[Min]

Listen Scottie... I've got plenty of @^#$%, lol. Just trying to be nice about it :)

[ASH]

10:54 (m) modified SDLHP for 55# KB swings

[Betsy]

21 something

[heather]

16:21+ (75lbs)