Monday 05.19.14

Keeping things exciting with a little Sunday 5k run.

Keeping things exciting with a little Sunday 5k run.

5 rounds of:
400m Run
15 Overhead Squats (95, 65#)

Post Scores to Comments.
Compare Scores HERE.

Mike G put a crew together for the Harpoon 5 miler! Also, he has his shirt on...what's the deal with that?!?!

Mike G put a crew together for the Harpoon 5 miler! Also, he has his shirt on…what’s the deal with that?!?!

Coaches Corner with Coach Rachel

I thought I would share this article from Alternative Health with all of you. With a lot of people, including myself, getting sick and the paleo challenge in full swing I found this interesting.

Sugar and Your Immune System

Dr. Linus Pauling’s Forgotten Research

Your body has a very efficient system for protecting itself from outside “invaders” such as viruses, bacteria, fungi, etc. The single most important part of this system is the body’s ability to identify and destroy any invaders that get inside.

There is a fact that you may not know about your body’s immune system:


This is not new data. In the 1970’s Dr. Linus Pauling (one of the greatest researchers in the field of microbiology) discovered that vitamin C helps the body to combat the common cold. As part of the same research, Dr. Pauling found that sugar severely slows down this same process.

This is very important to know, as using this information can prevent illness and dramatically assist healing. Because the idea that sugar is “bad” for you is so controversial, I am going to give you a quick, simplified tour through your own immune system so you can see for yourself what Dr. Pauling discovered.

1. How Your Body Disposes Of Invaders

Bacteria, viruses, etc. are literally “swallowed” by a special type of cell called a “phagocyte.” This is a cell, such as a white blood cell, that engulfs and absorbs waste material, harmful microorganisms, or other foreign bodies in the bloodstream and tissues.


2. Vitamin C

Dr. Pauling discovered that vitamin C is needed by white blood cells to engulf and absorb viruses and bacteria. In fact, a white blood cell has to contain 50 times the concentration of vitamin C as would normally be found in the blood around it. That’s how Dr. Pauling came up with the “take vitamin C for a cold” theory. In order to continue to destroy bacteria and viruses, the white blood cells have to accumulate vitamin C all the time to keep up the 50-times concentration. So, vitamin C is being moved through the cell membranes into the white blood cells all over your body, all the time. That’s why it’s important to have plenty of vitamin C available to your body.

3. Sugar

Glucose (sugar in its simplest form, as found in the blood stream) and vitamin C have a similar chemical structure. So similar, in fact, that when a white blood cell tries to pull in more vitamin C from the blood around it, glucose can get substituted by mistake. If the concentration of glucose in the blood goes beyond a certain concentration, the white blood cell’s 50-times vitamin C concentration can start to drop because of the large amount of glucose it’s pulling in as a substitute for vitamin C.

In fact, at a blood sugar level of 120, the white blood cell’s ability to absorb and destroy viruses and bacteria is reduced by 75%. This blood sugar level would be easily obtained by any normal person eating some sugar (cake, cookies, candy, soda or even drinking fruit juice). Further, it can take four to six hours for the vitamin C concentration in the white blood cells to reach that optimum 50-times concentration again.



As you can see, it’s not a great idea to eat any kind of sugar if you’re sick, including the much-recommended orange juice (which may contain vitamin C, but this won’t help if the white blood cells can’t get past the sugar to use it!). Further, if you were on a program of health improvement of any kind, sugar would be your number-1 enemy! No matter if you’re healing from an injury, either. White blood cells and other phagocytes remove dead tissue as well as other types of waste associated with injury healing.

Talk to us about how to avoid sugar and some really great sugar substitutes you can use! And the next time you go to the drug store and notice that the cough syrup contains mostly sugar, you can wonder as we do what happened to this valuable research that no one seems to know?


  1. Andy M

    Nancy: 20:06 Rx Very slow on the run.

  2. rich t

    Nancy – 10:23 (75#)

  3. Nancy: 14:29 Rx (first time with Nancy I think)

    7×1 sq snatch from high pockets: 115

    OTM x 14
    Odd: 5 backsquat at 205
    Even: 5 strict press at 95

    3×3 strict press: 115, 135, 150

  4. Andy L

    Nancy: 18:06 (185) First time, I felt slow but such a great workout.

  5. Heather V

    Nancy – 14:06 Rx PR

  6. Colleen (OC)

    Nancy: 15:29, but only used the 15# bar. Tweaked my right knee over the weekend (not sure how, but I’m gonna guess it was the tightrope walking we did) so I didn’t push myself today.

  7. Sarah W

    Nancy: 17:56 Rx. Not an attractive performance, but first time Rx and very happy as I have worked on my overhead squats after a humbling 14.2. Wear your wrist wraps if you’ve got ’em or tape your wrists, kids. Rachel, thanks so much for the cues on keeping my gaze straight ahead versus throwing my head up.

    Patio Boys: add a minute to your time and then come talk to us.

    • Boom! calling out those “patio boys” 😉

    • Ashley R

      wish I had read your post about the wrist wraps first..I have them but was too lazy to get them!

    • Tricia D

      I saw some of your last set, those OHS looked beautiful! Tush was practically hitting the ground!!!

    • rich t

      patio shmatio.

  8. Braatz

    Nancy: 15:28 Rx

    High hang squat snatch: up to 115

    • Nice pace, really tried to keep up with you on the run but you pulled on me every time. awesome work dude.

  9. Nancy: 17:56 Rx

    First time Rx. 49 second PR + 10# from April 2013. Overhead squats are mental for me – have to stay very focused on form and don’t get caught tipping forward on the way up!

  10. Alison

    Nancy 18:06 (95# Back squats)

  11. Nancy: 16:18 Rx First time RX (last time with 75# 15:29) I’ll take it!

    Here is my positive about the “extra credit run”: it really keept me running all the way too my station. Added time: yes but good practice to keep me on my horse extra positive. I really want to know where my running skilz went?

  12. Michelene

    Nancy: 15:40 (35#)

  13. Laura C

    Nancy: 16:38 rx

    So, this is a 2 min PR for my performance At CFNE but at daybreak I did it in 14:41….. Different run for sure! I’ll join the patio crew

    But all OHS squats unbroken. The run is Just not fast

    First wod in forever that I beat Sarah W….makes a short chick feel good! Xo Sarah

    • Sarah W

      Killed it, LC. Knew you would. You are so strong on the OHS!

      • laura c

        If you work on them, you will kill them – just like you did with DU!

    • Krystle

      I don’t get it. Teach me your ways!

      • laura c

        I am a freak of nature – I do not know why I love them and why I can do them??

  14. Ashley R

    17:43 RX first time doing RX so a PR too I guess!

  15. Tricia D

    Nancy: 17:07 (35) PR

  16. Nancy: 16:11 @ 65#

  17. Katrina


  18. Susan Stein

    Nancy: 16:43 (55# front squats)

  19. Eugene

    Nancy – 12:40 Rx (patio crew)

  20. michelle

    Nancy: 17:51 rx :42 pr Named wods w/ 400 m runs- 2014 will be the year I work on my engine and running so I no longer fear these types of wods. I will work on making a plan to get after this.

    7 x 1 45# HHS kept light today on lifting
    EMOM 14
    odd: 5 x 135 bs
    even: 5 x 65 sp

  21. Ken K

    San Diego WOD:
    a bunch of lunges, pull ups, air squats, sit ups.

  22. Krystle

    Nancy: 17:05 (45#) 9 sec PR 10# heavier

  23. marissa

    Nancy: 17:19 rx (first time)

    fun joining the noon crew today!

  24. Nancy: 20:15 @ 75#. First Time.

  25. Nancy is not another CF WOD for me…it’s more like a Cat 5 Hurricane!

    17:30 (65#). The good news is all the OHS were unbroken, and the movement felt good…which is progress.

    Post WOD EMOM 14:
    Odd – BSQ – 7×5 (worked up to 185#)
    Even – St Press – 7×5 (115#)

  26. Nancy: 15:21 (45#). All sets unbroken

  27. Cotter

    “Not-so-Nancy”: 18:43 (185# back squats)

  28. Ali G

    Nancy: 14:15 RX (PR)

  29. Kristin B.

    Not Nancy: Rows for runs and 105# backsquat from the ground for OHS. 17:58

  30. Sonia

    19:16 with 50#. OHS all unbroken sets but the run was so slow( nothing really new). So excited to have used this weight 3.5 months after surgery. Getting my strenght back :-)

  31. Annmarie

    Nancy 17:04 40#, last time I did it in 17:33 with 45#

  32. Corey

    Nancy: 18:04 @ 55#
    2:09 PR but still pretty bummed about how slow I am running

    • Kristin B.

      A 2-minute PR is preeeetty huge — don’t discount that!

  33. Cheryl J

    Nancy: 15:33 (45#)
    Somehow that was a 5:10 PR?? Which seems crazy because the run was still super pokey.

  34. Thomas F

    Nancy 13:40 Rx

  35. Kaitlyn

    Nancy-15:27 RX (6 min PR)

  36. Erkin

    21:45 (row, 55#)

    Should have gone lighter, but wanted to switch from old formula “W RX minus 20#” to new formula “W Rx minus 10#” :-)

    Rows: 1:31 – 1:43
    OHS splits: 13/2, 8/5/2, rest 7/5/3

    Have to tell that row and OHS felt like quite overlapping mix of movements . . .

  37. Gradon

    Nancy: 17:00 @ 65#

  38. LEARD

    Nancy: 16:29 RX’d

  39. Nancy by Randy
    14:40. 75#
    Back protection mode

  40. Nick C.

    Nancy – 19:03 (75#)

    Slowpoke on the runs tonight. Gotta work on that aspect of my game, big time. On the plus side, even with my hands and wrists going numb, I didn’t bring the bar down once, so I got that goin’ for me.

  41. Wendy P

    Nancy-ish… 16:23. 15 cal with air dyne ( plantar fasciitis :(. ), 35# OHS

  42. Kelly F

    Nancy: 15:14 75#

  43. Nancy-sorta: 14:11 with 55# back squat.

  44. Jared S.

    Nancy: 12:50 rx (30-40 sec pr?)

  45. Maureen B.

    16:38 (55#)

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