Sunday’s open gym from 11-12 is now available to sign up on Wod Hopper!! It will count as a regular class, and remember that open gym means exactly that, your free to do any wod or work on any skill, but this is not a structured class.
Beyond Paleo: When To Move Outside The Box.
Rice: A grain—and a form of easily digestible starch. White rice = lower in phytic acid.
Quinoa: technically a seed, and contains saponins, a known GI irritant. But is that even relevant when we talk about processed, washed, and cooked quinoa? Saponins, phytic acid, tannins and protease inhibitors in quinoa
Beans: For all intent and purpose, a carbohydrate source; depending on type, contain a large amounts of lectins & saponins, potentially inflammatory & GI irritating. But properly cooked? Assessment of lectin inactivation by heat and digestion. (from the full study, cooking at 100 degree C. for a mere 10 minutes deactivates any lectins present.) The raffinose (indigestible oligosaccharide) will still get you in the end, though…”beans, beans, the magical fruit…”
Oats: Another grain, contains a protein prolamine called avenin, similar to gluten. But avenin only makes up 16% of the protein in oats, where gluten makes up close to 70% in wheat. While avenin isn’t deactivated by heat, the lectins are.
50 Double Unders
10 Clean & Jerks #135
40 Double Unders
8 Clean & Jerks #155
30 Double Unders
6 Clean & Jerks #185
20 Double Unders
4 Clean & Jerks #205
10 Double Unders
2 Clean & Jerks #225
Coaches Notes: Womens weight set at 74% of mens weights.