Monday, November 30, 2009

Pat Barber instructing butterfly pullups.MOV

Me hanging with the Manimal from Santa Cruz

Brock Street’s Back Alright!!(sung to Backstreet boys tune)

Brock St is officially open for business here is the scoop –

Cost: $10 per person per session

Payment via cash into an honesty box (keep track of yourself) located in the garage.
First month is free! If you don’t like it after a month then vote with your feet but please give me a month.
Talk to me on this, I would rather people were training than missing a day because of cash issues.

FYI Cost is to cover the following costs:

Insurance, registration and continuing education
CrossFit Affiliation (as soon as income justifies it)
Another Rower and GHD

Service: Small group sessions of no more than 5 people. I will try to put similarly advance individuals in with each other.
I may train in with the group depending on the level of supervision required, the size of the group and the equipment required. My workout will be second to the delivery of the service – I promise.
I will film the group and may post images or footage on my blog. YOU must let me know if you are not cool with this so I can avoid posting you.

Disclosure: Let me know at every session what injuries you have especially if they are new. Initially I will need to know about old injuries too but I will eventually get to know you and your limitations.

I am able to work around your injuries provided I know about them.

Method: I am a massive fan of the concept of “Mechanics, Consistency, Intensity”
To that end you may have to work out with nothing more than a broomstick until your mechanics are consistently good – then we will add intensity via weight and speed.

I want to increase your work capacity and make you fitter. Please don’t expect me to use body fat scales or do bicep curls. With increases in fitness the body composition issues will sort themselves out as you get fitter – trust me.

Every weekday session will be an individualised training stimulus session while weekend sessions are a chance to compete either at CFNQ on a Saturday morning or at BSF on Sunday.

Brock St on Sundays: Nothing Changes – it is free but the honesty box will be out if anyone wants to donate 5 – 10 dollars they are welcome. Essentially I want people to come and have a fun hit out against likeminded crew.

Quality Control: Let me know if you don’t like something, please. I am keen to discuss anything about the way that I train you eg. “Stop teasing me about my haircut”, “Get some more bumpers” “The warm up is boring” I need to know what is going on in your head. Please check out and chat on the blog it will help keep you connected with what is happening under the house. Steve Berry of Primal Plate posts there so there are some great nutrition articles and he is a great resource.

My Commitment: Basically while I am committed to getting anyone who trains with me results I am also a full time employee at the university. Sessions will for the most part be early morning and late afternoon/evening. Ideally when this bad boy takes off it will be a full time gig and we will all have a gym to play in all day every day.

If all of the above is to your liking I look forward to receiving emails and phone calls to organise training times please pass this info on to anyone who may be interested.

Brett Fforde

Brock St is back - WODs from the Weekend

I was away at the O Lifting Cert with Coach Burgener on the weekend, it was really good(wasn't it Robin). Now I am hooked on Weightlifting again!

While I was a way Errica smashed out some WODs:

Saturday, 28 November:
7 rounds:
10 deadlifts
10 burpees

Errica: 15.33
Sarah: 17:36


Sunday, 29 November:
For time: (I got this deadly workout from Southern Cross CF) 500 mtr row 10 Pullups 20 Pushups 30 GHD situps 40 Squats

Errica: 7.10
Chris: 7.25

This week we are cracking on with BSF taking people on as clients stay tuned for more details!

Friday, November 13, 2009

Been busy & new direction

I have been flat out with 2nd work at the moment but I am officially half way!!

I can't wait for December as Brock St will look to grow members at a rate of one per month. December is covered and is the pilot month all things going to plan we will have 2 enrolled in Jan.

Slow and steady...

Stay tuned for more info.

Tuesday, November 10, 2009

Paleo Supplements

The subject of supplements could very well take all day to discuss as it's something that needs to be continually looked at with every new bit of info that comes out. From the start though, as a nutritionist and naturopath, I certainly do advocate the use of certain supplements for most people or for specific conditions.

I'll start with the most basic supplement, and this was the point of the question anyway. Protein supp's are different in that it is a macro-nutrient (most are micro-nutrients) thus provides energy and Amino Acids that the body can use for… almost everything! The need for protein supp's depends on your daily diet however. While following a paleo diet you are more than likely getting enough protein from your meat/egg/cheese (if applicable) intake. Use the zone block calculations to get roughly the amount of protein you should be getting per day, slightly more than this will be fine. Amino acids (AA's) then work in a cyclic fashion around the body much like fat, while some proteins are being built, others are being broken down or destroyed and the AA's taken back up to be re-used. So as long as you're daily protein needs are met by food somewhere along the course of the day you really don’t need extra protein shakes. When you are talking specifically about pre/post workout nutrition, Robb Wolf has done an awesome post on this so I won't repeat anything here, just read it HERE. Basically I would say that most people would be better either not eating straight after a WOD and having a meal within an hour or so, or having a protein + fat post-WOD shake. The other time I could see it put to good use is if you have to skip a meal or have fasted. You could use a protein supp to make up the missed protein either as a meal replacement, or if you are in a hurry or travelling, or between meals after a fast if you can't stomach all your flesh in that shorter time frame. I sometimes throw a little bit of vanilla protein (high quality whey) into my daughter's milk/yoghurt in the arvo if she hasn’t eaten enough through-out the day, but don’t tell her that…

Fish oil:
Been covered, but very important so I thought I'd just mention it again

Mentioned on the Grok doesn’t supplement article due to the free-radical scavenging effects, reducing oxidative damage. This is something I've been debating about for a while and probably for a while yet. While the theoretical benefits fit the physiological basis of how anti-oxidants work in our body, there is not a great deal of evidence to show supplementation works. A couple of studies show they are neutral or even damaging in the long run, ref HERE. The second study is by the Cochrane Collaboration which is a reputable independent foundation, and is a major Meta-Analysis of heaps of studies using anti-ox supplements. Just read the first few pages for the down low, ref HERE. Though for every study done that shows no benefit you could find one that shows it cures cancer (or similar). Remember that vege's contain a lot of other compounds, not just a few vitamins that we recognise.

There are a lot of opinions by biochemists/professors etc in the paleo field that say the body's own anti-ox system is very efficient and when you remove grains/vege-oil/sugar, increase N-3/vit D/sat fats, and reduce inflammation, that this is enough. Running predominantly on fat for fuel is also cleaner than using extra oxygen to burn carbs. Further on this new models are showing that certain amounts of free-radicals are protective and stimulate the body's anti-ox systems and other physiological effects.

Against that argument I believe that vege aren't what they used to be and don’t contain the amount of nutrients/anti-ox that they used to due to industrial farming/picking/storage/transport..etc. So a low dose anti-ox may be useful, such as a basic multi vit & min (broken in two over the day), some vit-C (.5-1gm), and zinc. I also try to get anti-ox from specific foods such as fresh tumeric, purple onions, garlic, chilli which we use regularly, and occasional green tea and very dark chocolate (80% or more).

These are very useful and supplementation on occasion can help a lot of people. As stated on the article, grok ate a lot of dirt and with it a lot of bacteria. We live in a very hygiene obsessive environment with everything having to be perfectly sanitized, especially around kids. This doesn’t give kids/our immune systems a chance to fully develop a 'symbiotic relationship' with certain organisms. Even Helicobacter Pylori co-evolved with the human stomach and is thought to be an immune regulator. The gut flora is virtually a second immune system and weighs around 2kg worth of squizillions of bacteria with around 500 species. This plays a massive role in overall health and needs to be looked after, many peaple coming to a nutritionist or naturopath have gut problems. Eating fermented foods such as traditional set yoghurt, miso soup, tempeh (traditionally fermented soy), Kefir (fermented dairy), Sauerkraut (fermented cabbage), or other fermented vege's can all significantly improve gut bacteria numbers. On the other hand, courses of anti-biotic's, vomiting, diarrhoea, and excessive stress can kill the bacteria, and a standard high grain/carb diet doesn’t really help to increase numbers. Supplements can help here after a bout of illness/prescription drugs/physical or mental stress to replant the seeds to let bacteria re-populate the gut. Depending on the condition different strains will do different things, though a general supplement with a range of species can help most people.

Other supps:
There are plenty of other supplements that can help many people depending on their specific presentation such as iodine, Co-Q10, niacin, specific AA's, tissue salts and an array of herbs and their extracts. Vit D3 should be taken by most people as well, at around 2-5000iu per day. Personally I also take half a standard Calcium tablet and a Magnesium tab at night. Both to help regulate calcium balance on a low calcium diet, and for rest & recovery.

Paleo foods, snacking and ketosis:
Matt, this is a rather long topic as well so I'll be brief (the questions are little vague too); if you would like a bit more specific info on something, just ask.
Portion size and excess calories are still going to make a difference even on paleo foods. While following a low carb paleo approach you are going to be in a position of storing less fat and using more for energy, but CALORIES STILL COUNT. Even on very low carb you can still store fat if you are eating way too much food, though this is unlikely to happen due to the satiety factor of lower carb, higher fat diet. Snacking should not really be necessary if eating the right ratio of carbs:fat, as you should be relying on fat as your main source of energy throughout the day and so your meals should not give you a big rise then drop in blood sugar, making you hungry between meals. I would even recommend against it for a few reasons HERE in my zone post (2nd last paragraph).

Is being is a regular state of ketosis beneficial? I don’t think anyone actually knows the answer to that, however being in or near ketosis most of the time is clearly preferred by the body and is therapeutic to certain clinical conditions such as epilepsy. The heart and brain function more efficiently on ketones (ref HERE) and as stated above offers a cleaner fuel to the body than sugar. Keeping the carbs around 50gm/day or below you will pretty much be completely in ketosis, but from 50-150gm per day will still get you fat burning and ketone body production. I would recommend this to almost everyone, as a low carb state is what our bodies where designed for. Some people feel better with slightly more carbs and others with less, so it's up to the individual. The only thing that would change for a sedentary person to an athlete is the amount of total calories consumed, while the amount of carbs may vary slightly.

Have fun with that, bit of reading for everyone, I better get back to my work…

Friday, November 6, 2009

Sunday session at my place on Sunday -

we will do something from the recent daysof crossfit crew

Tuesday, November 3, 2009

Fish n Flax

Hey all, I'm back, though just a little bit dumber from attending yet another army course. Found all your questions so I'll hit them one at a time:

Most fish oil in Australia is of a good purified quality. Though little in the way of contaminants such as heavy metals are going to be found in farmed fish oil supps, they are all screened anyway. The level of purification will then simply effect the amount of EPA/DHA per tablet. E.g your standard tab from the chemist has a total of 300mg EPA/DHA per 1000mg tablet, others can have up to 1100mg per tab, though these are more expensive. High quality oils from wild caught fish have more EPA/DHA and some vitamins such as A & D, and can be better tasting. Nordic Naturals is probably the best brand and comes from, Norway. It offers liquid oils which has 1375mg EPA/DHA per serve, and concentrated tablets. Other standard brands from the chemist/health food shop all seem to be fine.

As discussed in the first fish oil post, there are a ton of effects which primarily boil down to the effect on eicosanoid production. Check the last post for a ref that briefly describes a whole list of proven effects. Are the effects significant? Well depends how you look at it, I would say that reducing chronic inflammation and therefore the main cause of many chronic diseases is very significant. But these are un-measurable to most people not in a lab, which is why, though popular, supping fish oil is still not completely mainstream nutrition. I can assure you the effects will be apparent over a period of time when less illnesses are present, reduced recovery and perhaps the most significant for performance is an increase in VO2 max, due to greater viscosity (or fluidity) of the blood.

As far as giving it to your young child, there is no harm in that at all. I give my 3 1/2 year old 2 tabs in the morning and 2 in the evening and have done so for over a year. She also likes tuna, smoked salmon and fish whenever we give it to her. For an infant still being breast fed, eating fish at other times and with the mother on fish oil, supping may not be necessary as breast milk contains a lot of N-3. Once feeds stop you can add 1-2 tabs per day.

Using flax seeds as a source of N-3 is a bit of a tradition among nutritionists as it also contains some vitamins and minerals, as well as a bit of N-3. However if you are trying to reach the 1-3gm per day of EPA/DHA for just a maintenance dose, flax is not a good option. The N-3 in flax seed oil has shorter carbon chain than EPA or DHA. The process of turning these fatty acids into eicosanoids requires elongation of the chain among other changes. As the chain in flax seed oil is already shorter this severely restricts the conversion stages and very little of the N-3 actually ends up getting stored in the cells for eicosanoid usage later on. The conversion rate is around 6% total usage and women are slightly more efficient at the conversion than men, not enough to make a difference though (ref). The ration of N-3/6/9 in flax is unimportant in its usage; in fact, supplying N-6 with the N-3 will simply slow the conversion down even further. N-9 is mono-unsaturated fat (oleic acid, such as that in olive oil) and has no effect on the N-3:N-6 balance as it does not follow the same metabolic pathway. Remember we are trying to reduce N-6 as much as possible/practicable, and increase N-3 intake. There will always be ample N-6 in our diet as it is present in many foods, especially animal products (which we should be eating a lot of), so there is no danger of not getting enough N-6 at all.

Flax also turns rancid very quickly, so if you are going to use it, store the whole seeds in the fridge and only get out the amount you wish to use. Grind the seeds (in a coffee grinder or proceser) and use immediately. Pre-ground seeds from the shop are probably rancid already or will do as soon as you have opended the pack for a few days, try get those vacum sealed in a foil container from the health food shop. Store these in the fridge as well..

To help the fishy reflux try storing your fish oil tabs in the fridge and take the tablets half way through a meal (with not to much water). Or high quality liquid oil such as Nordic Naturals has a good rep for not having any aftertaste/repeating.

Allrighty, thanks for the questions, I have one of my own:
Trying to think up a good name for my nutrition business. I have a few options or any other contirbution would be great.
- Primal Plate
- Naturally Nutritious
- Evolution Nutrition