Got TRACK?

Ok... Who's been to the TRACK recently? Well, it's time to head back to your local high school track for some training and conditioning! I recommend at least one TRACK NIGHT per week for the next 6 weeks... If you grab a few friends (see photos below) it can be fun! Some of you should be thinking about how to handle "NANCY" next month. When you get to the track, be creative with your workout instead of jogging slowly around the loop. Here are tons of short, high-intensity CrossFit workouts that you can do anywhere!



Check out ALEX looking strong and steady on the OVERHEAD SQUATS below!



Glycemic INDEX and Glycemic LOAD

Choosing low glycemic carbs that produce only small fluctuations in your blood sugar and insulin levels is important to weight-loss, long-term overall health and reducing your risk of heart disease and diabetes. In most cases, the Paleo Diet is naturally low-glycemic.

The glycemic INDEX ranks foods according to their effect on our blood sugar levels, telling us only how rapidly a particular carbohydrate can raise blood glucose levels. The higher the number, the greater the blood sugar response. A glycemic index (GI) of 70 or more is considered high, a GI of 56 to 69 is medium, and a GI of 55 or less is low. But the GI does not tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food’s effect on your blood sugar. That is where glycemic load comes in.

The glycemic LOAD is a relatively new way to assess the impact of carbohydrate consumption on the body, giving a more complete picture. The glycemic load is important because it tells you if a high glycemic index food, consumed in small quantities, would give the same effect as larger quantities of a low glycemic index food on blood sugar. For example, the carbohydrates in watermelon have a high glycemic index. But there isn’t a lot of it in an average serving, so watermelon’s glycemic load is relatively low. A glycemic load (GL) of 20 or more is considered high, a GL of 11 to 19 is medium, and a GL of 10 or less is low. Foods that have a low GL almost always have a low GI. Foods with a medium or high GL range from a very low to a very high GI.

Workout of the Day
Deadlift 1, 1, 1, 1, 1, 1, 1 rep max

"Food will be the most powerful drug you will ever take because you are using this drug at least three times a day for the rest of your life. Thus your diet can be your greatest ally or worst enemy because the hormonal rules for humans haven't changed in the past 150,000 years, and they probably won't change tomorrow."-Dr. Barry Sears

PALEO RECIPE
"Cinnamon Garlic Roast Chicken"
4 servings
1 whole chicken, about 5 pounds
1/2 teaspoon pepper
1 teaspoon garlic powder (or 2 fresh cloves, minced)
2/3 teaspoon cinnamon
Paprika
1 onion, thinly sliced
1 cup water

Clean chicken well. Combine pepper, garlic, and cinnamon. Sprinkle mixture onto all parts of the chicken. Refrigerate for at least an hour. Preheat oven to 400 degrees F. Grease roasting pan with olive oil.
Remove chicken from refrigerator, and place in roasting pan. Sprinkle with paprika. Scatter onion slices around chicken, and roast uncovered for 35 minutes. Reduce heat to 350 degrees F. Stir onion slices, add the cup of water, and continue roasting for an additional 50 minutes until tender, basting occasionally.