20 Not-So-Random Points of Awesomeness

Not Really Random!

So to deviate from my typical trifecta format, I thought I'd just throw down some no-quite-random cool stuff, and in no particular order.  Lots of linky-links, so consider this Mike's version of "Rest Day" reading material, minus the political bullshit and pseudo-wannabe-cerebral totally ghey articles. 

1) Silver Patron Tequila: Seeing that's it's summer (well, somewhere), this is the drink of choice, and for good reason; it's a plant based distilled liquor with no dietary offenders (alcohol aside).  Made famous because it's just plain awesome, and even more so from Robb Wolf, via the soda/lime/tequila combo of the NorCal margarita.

2) PubMed:  A free online database from the United States National Library of Medicine.  It's quick.  It's easy.  It's geeky.  Type shit in, and get study abstracts back.  Do it while drinking a Norcal, and you're even cooler, 'cause you're getting drunk and smart as the same time.  

3) Snatch Balance:  One of the best transfer exercises to the Olympic snatch.  But please, if you plan on doing this, use a snatch grip (because it is a transfer exercise to the snatch.  There's an echo in here.)  Big yellow boobs don't omit you from this rule, even if you have an impressive snatch...balance.  :)

4) Volbeat:  This is what you get when you cross Metallica with the Rockabilly-style genre, and pop it down in Denmark.  Watch, listen, and enjoy:

5) SuperCentarians: What do you get when you cross someone over 110 and still in good health with a high degree of function?  A supercentarian.  Fuck super heroes, I want to be a supercentarian!

6) Rehband Knee Sleeves: I don't lift a ton of weight.  I don't weigh 70's big.  But holy shit do I ever love these sleeves.  My knees feel physically better after any sort of squat session, and mentally I'm confident I'm not going to blow a fucking kneecap across the gym.  More importantly, I need knees to be a supercentarian.

7) Crossfit Lethbridge at the Canada West Regionals: We had 6 athletes from our gym qualify and compete in the Regionals, with two placing top-5.  Is that badass?  Yes, it's baddass.

8) Google Reader: There's a boatload of great information out there in cyber-space; unfortunately, there's an unfathomable amount of trash to go through in the digital universe before you get to it.  Find a page you want to view again?  Subscribe to it via Google Reader.  Then deal with the issue of having too much good stuff to read later.

9) Catalyst Athletics: The mastermind of Greg Everett, who also publishes The Performance Menu.  I can't say enough good things about the information Greg offers.  Nearly everyday he pops up a "Collected Training" video, which is a goldmine of visual technical proficiency in Oly lifting.

10) Caffeine: You knew I'd post at least SOMETHING about it.  It's awesome, that's why.

11) Ben Greenfield Fitness Podcast:  There's a million podcasts out there.  Why would I listen to a endurance-base podcast from a triathlete?  Ben puts out some fairly sound info, I have endurance athletes as clients, and he does a pile of research for the questions he's asked.  While he's a triathlete, he also has competed in bodybuilding, and has solid credentials.  A nice break from Paleo-ville.

12) Pride Fighting Championship:  Some great things are not meant to last---Pride FC was one of them.  Without waxing and waning on about the good and bad, just watch this phenomenal highlight vid from Robert Park:

13) Cutting Down On Carbs for the General Public:  Has the general public finally got it?  I completely doubt it, and since the mass media fucks everything up, I'm not holding my breath.  But godamn, if this doesn't give a guy a bit of hope.

14) Bacon Explosion:  Wow.  Just...wow.

15) Blair Morrison: If there was ever an inspiring face for a Crossfit billboard, it'd be Blair.  But what *I* like most is his attitude and philosophy on and about fitness.  He's put up some pretty cool vids on his blog about training outdoors.  Here's the latest vid from Crossfit sponsor Reebok:


16) Annie Thorisdottir: Just like caffeine, it's addictive, too much will kill you, not enough will make you feel like crap, and it's powerful.   I'm sure Reebok has a highlight reel brewing for AnnieT, but in the meantime, there's this:


17) Inov8 Running Shoes:  Super light, flat, and just damn awesome.

18) Elevate Me Bars: Most bars are shit.  These are not.  While none will come even close to the quality of real whole food, these are pretty damn good.  Whey protein isolate as the first ingredient?  Organic fruit?  I'm in.

19) iPhone 4:  No joke here.  An item of awesomeness?  No kidding!  I seriously get more shit done, have been thee most organized ever in my whole life, and stay connected with peeps easier and faster than ever. 

20) Dynamic Nutrition, or a.k.a "Finally getting your shit together and getting serious about what you are doing to your body".  Yes, I'm pimping myself out on my Not-So-Random list of things and people that are awesome.  Want to be Blair?  Want to be Annie?  Want to be a SuperCentarian?  Your nutrition is one of the biggest pieces of the puzzle.

 

Random Training

I freely admit not taking my own advice; since the end of the CF Open, I have not faithfully tracked every single workout, even with my fancy-shmancy iPhone.  That being said, I've done some interesting WODs, thanks to the likes of CoryG and Jake:

May 15th, Firehall#1

5 Rounds

250m row

20# med ball situp

55# DB Swing

30# DB Push Press

Done in a circuit with 3 other guys; reps were based on how long it took the firefighter on the rower to row the 250.  Nice lil' Saturday burner.

May 16th, CFLA

Experimental Test WOD#1

For Time

1-10 ladder

1 Squat Clean to thrusters to back squat to rack jerk 95 lbs

1 Burpee

2 Squat Clean Complex, 2 Burpee, 3 Squat Clean complex, 3 Burpee, etc.

25+ min.  This was brutal and nasty, and I was literally sick for almost 2 weeks following this.  Will do again, for sure.

May 28th, CFLA

Throwdown Series WOD #4

AMRAP 9min

3 HSPU (3" Deficit)

6 Squat Snatch (95#)

9 Pullups

For your viewing pleasure: Mike vs Jason

May 30th, CFLA

"Jacob's Ladder"

1-10 Ladder for time
Burpee C2B Pull Ups

Overhead Squat 105/75

13:11; I need to re-do this, as I used a lower pullup bar, which pretty much eliminated the "jump" in the burpee.  Awesome wod, though, created by fellow CF'er Jake.

June 2nd, CFLA

Experimental Test WOD #2
4 Rounds For Time
135# Zercher Walk, 50'
10 HSPU
135# Zercher Walk, 50'
20 GHD situps
40 DUs
13:29.  Abs are still sore as of June 7th.

CF Open Review Part II, Snack Ideas (and a drink!), & Fasted Training

The Open Is Closed.

I had given a snippet of opinion in my last post regarding my thoughts on the Open; I suppose, for lack of a better or clever title, this would be Part 2.  I should have just spouted my thoughts after it was done and over, but I just couldn't help myself.  Anyhoo, my thoughts & personal experience:

6 WODs, 1 per week, over 6 Weeks, all AMRAPs (set time, "as many rounds(reps) as possible).  Click name for official description:

1) Double Unders/Power Snatch, AMRAP 10 mins: Liked this one, and wish I could have done it a few times.  I'll do it again.

2) Deadlift/Pushup/Box Jump, AMRAP 15 min: Brutal.  Do not want.  Did better than I thought, but once is enough.

3) Squat Clean & Jerk, AMRAP 5 min: The most disappointing WOD of the Games for me; tried twice with the same damn score.  I can't blame this on being 165# (weight was 165#), as super-human Chris Spealler ended up C&J'ing 165# THIRTY-TWO times in 5 minutes, at a BW of 145#. Will I do this again?  Does Dynamic Nutrition fuel human machines to performance levels unheard of?  Damn straight.

4) Burpee/OHS/Muscle Up, AMRAP 10min: Damn happy with this WOD; it's nice when the PR Gods throw an old dog a bone.  OHS felt good (best compliment I think I've ever heard that made me laugh: "Um, your, um, overhead squats were unexpectedly solid!"---that was a one-on-one comment as I was walking out the gym door that I'm pretty sure I'll never forget. *wink*), and I knew if I could get throw the OHS, I had a chance at some MUs.  Even though I'm happy, in hindsight, should have pushed for more.  Maybe a do again.  Maybe not.  Dynamic Nutrition athlete Jeremy Meredith, owner of Crossfit Vernon, crushed this with a massive 138 reps.

5) Clean/T2B/WBS, AMRAP 20 min: Brutalx100.  Do not want ever again.  20 minutes of grinding hell.  Props to the warriors that did this multiple times.  Even if I had a free week to dedicate to this WOD, I'd do what I did:  Do it, and say "fuck it, that's enough".  I'd also like to point out Dynamic Nutrition sponsored athlete Steve Howell from Crossfit Whistler destroyed this week's WOD for top spot with an insane 12 rounds + 5 cleans + 10 T2B + 4 WBS.

6) Thruster/Pullup, AMRAP 7 min: Painful, but I liked it, and I personally need to work more in this time domain.  I sprinkled some of the athletes I'm consulting with some interesting supplement advice to their benefit on this one.  Best local highlight reel?  Kris "Freight Train" Fraser doing it for the 3rd time in the 11th hour, because he had no choice.  Awesome display of heart, intensity, and desire.

So, all in all?  Positive experience.  Despite the repetitive format of the WODs, each one felt completely different.  The website issues seemed to continue, and the non-affiliate video submission controversy (Hey, it wouldn't be CF without a lil' controversy!) has yet, to my knowledge, to be dealt with.

Personally, I found the past 6 weeks extremely satisfying; I competed at a level I hadn't before, and while I'm always critical of my own performance, I grew as a Crossfitter.  As an affiliate, our crew became much, much tighter, if that's even possible.  People would drop what they were doing, skip work, and do whatever they could to make it to the gym to either get the WOD of the week done, or make sure another athlete had support.  THAT, to me, was the best part, hands down.

Our gym ended up with 6 people qualifying for Regionals (Heather G placing top 5!!!), and over twice that competing in the Open; for a smaller affiliate, I think this speaks volumes.  Unfortunately, I won't be able to make it to Vancouver due to my shiftwork schedule, but I'll be keeping a tight eye on it at the fire station!!!

Quick Snack Ideas

Here's a couple of quick and healthy snack ideas I've thrown out to some of my clients; I use both regularly, they are quick and easy, and most importantly, damn tasty!  One caveat is that they both use whey protein.  I'm currently using a whey protein isolate sweetened with stevia, versus most that have either Ace-K or Splenda.  Also of note is the fact I don't break down the macros---I do it for my clients to initially figure out what is what, but I don't do it for myself, nor do I advise it on a regular basis.  You shouldn't have to count REAL food!

• Krema Full-Fat Greek Yogurt
• Vanilla Whey Protein
• Organic Chia Seeds
• Cinnamon
• Mixed dry roasted nuts

A high-fat, high protein, low carb, extremely satiating snack!  Mix it all together in a bowl and enjoy.

•  Plain Canned Pumpkin
• Vanilla Whey Protein (I use 2 scoops, 60g pro)
• Organic Chia Seeds
• Cinnamon
• Mixed dry roasted nuts

Similar to the first, but lower in overall calories.  The chia seeds are a rich source of omega-3 fatty acids, albeit ALA; still, this balances the ratio of omega-6 from the nuts.  Pumpkin is a rich course of beta carotene and vitamin A, and the cinnamon in both enhances insulin sensitivity, as well as tasting awesome.

This drink is courtesy of fellow Crossfitter Jacob, who had us over for drinks during the last UFC event; while technically "Paleo", it's loaded with sugar.  The fix? Earn the carbs earlier in the day by crushing a metcon or two, and then enjoy guilt-free copious amounts of tasty

Wet Snatch!

• 5 parts chopped ice
• 3 parts Tequila (I recommend either Cabo Blanco or Silver Patron)
• 1 part Vanilla syrup
• 2 parts coconut milk
• 1 part raspberry juice
• 2 parts pineapple juice

Blend, drink, and then watch a one-eyed GSP smash a silly vegan for 5 rounds.

 

J Appl Physiol. 2011 Jan;110(1):236-45.

Beneficial metabolic adaptations due to endurance exercise training in the fasted state.

Van Proeyen K, Szlufcik K, Nielens H, Ramaekers M, Hespel P.

Source

Research Centre for Exercise and Health, Department of Biomedical Kinesiology, K. U. Leuven, Leuven, Belgium.

Abstract

Training with limited carbohydrate availability can stimulate adaptations in muscle cells to facilitate energy production via fat oxidation. Here we investigated the effect of consistent training in the fasted state, vs. training in the fed state, on muscle metabolism and substrate selection during fasted exercise. Twenty young male volunteers participated in a 6-wk endurance training program (1-1.5 h cycling at ∼70% Vo(₂max), 4 days/wk) while receiving isocaloric carbohydrate-rich diets. Half of the subjects trained in the fasted state (F; n = 10), while the others ingested ample carbohydrates before (∼160 g) and during (1 g·kg body wt⁻¹·h⁻¹) the training sessions (CHO; n = 10). The training similarly increased Vo(₂max) (+9%) and performance in a 60-min simulated time trial (+8%) in both groups (P < 0.01). Metabolic measurements were made during a 2-h constant-load exercise bout in the fasted state at ∼65% pretraining Vo(₂max). In F, exercise-induced intramyocellular lipid (IMCL) breakdown was enhanced in type I fibers (P < 0.05) and tended to be increased in type IIa fibers (P = 0.07). Training did not affect IMCL breakdown in CHO. In addition, F (+21%) increased the exercise intensity corresponding to the maximal rate of fat oxidation more than did CHO (+6%) (P < 0.05). Furthermore, maximal citrate synthase (+47%) and β-hydroxyacyl coenzyme A dehydrogenase (+34%) activity was significantly upregulated in F (P < 0.05) but not in CHO. Also, only F prevented the development exercise-induced drop in blood glucose concentration (P < 0.05).
In conclusion, F is more effective than CHO to increase muscular oxidative capacity and at the same time enhances exercise-induced net IMCL degradation. In addition, F but not CHO prevented drop of blood glucose concentration during fasting exercise.

My Thoughts:  This is just a drop in the bucket of some of the interesting studies done on fasted training; I incorporate this in SOME of the athletes I see, but only a specific subset---by no means is it for everyone.   The chance of sabotaging your training gains and tipping from over-reaching into over-training, or worse, true adrenal fatigue, is much greater once IF (intermittent fasting) and fasted training are incorporated.  That being said, for the proper athlete, it makes a lot of sense.

My Current Training

So in my last blog post, I didn't add any of my current training sessions; I DID do a call out looking for either a:

"Yes, continue to add them in, it's either useful or interesting"

or 

"No, don't bother, your training is boring as shit"

I didn't get any responses, so I'm asking for some input a second time around.  Don't be hesitant, I have thick skin.  Call it like you see it. :)

As you can guess, though, up until recently most of what I had been doing for 2011 was typically CFLA programming, and for the past 6 weeks, my sessions have revolved around the CF Open.  Now that THAT'S over, I'll be focused on:

• Getting back to a 5/3/1 Strength Bias, as before, concentrating on Front Squat, Deadlift, Overhead Press, and the Olympic lifts (Clean & Jerk, Snatch), and all variations.
• Biking, both road and mountain.  I want to be more prepared for the 24 Hours Of Adrenaline this year---plus, I just want to be outside more.
• Rock Climbing:  Got a small taste of Southern Alberta rock last week, and I see more in store.

Compression Gear Take 2, The 4th Horseman Of The Apocolypse, and thoughts on the 2011 Crossfit Open

On April 26th, Chris Fletcher, the local sales rep from Skins, a compression gear company, is going to be at our gym.  This event is also co-hosted by Runner's Soul,  (If you don't buy your footwear from there, I'll come to your house and beat you with a frozen salmon, I swear) and Chris is offering 50% off the price of Skins.

I've blogged about compression gear before, and I thought I'd dig up a little more of the sciency goodness; my stance has changed a bit on this, but not much:  It's not an essential piece of gear, isn't a safety factor like a belt, proper shoes, or even wrist wraps, but it CAN help, especially with recovery.

The effects of compression garments on recovery.

Davies V, Thompson KG, Cooper SM.

Sports Council for Wales, Cardiff, United Kingdom. vanessa.davies@scw.org.uk

Abstract

The purpose of this study was to investigate whether wearing lower-body compression garments attenuate indices of muscle damage and decrements in performance following drop-jump training. Seven trained female and four trained male subjects undertook blood collection for creatine kinase (CK) and lactate dehydrogenase (LDH), a mid-thigh girth measurement, and reported their perceived muscle soreness (PMS). A series of performance tests were then completed including sprints (5 m, 10 m, and 20 m), a 5-0-5 agility test, and a countermovement jump test. In a randomized crossover experimental design, separated by 1 week, subjects completed 5 x 20 maximal drop-jumps, followed immediately after exercise by either wearing graduated compression tights (CG) or undertook passive recovery as a control (CON) for 48 hours. CK, LDH, mid-thigh girth, and PMS were retested after 24 hours and 48 hours of recovery. The performance tests were repeated after 48 hours of recovery. Analysis of variance for repeated measures indicated that for female subjects, CK values were elevated after 24-hour recovery (p = 0.020) and a greater PMS was observed after 48-hour recovery in the CON condition (p = 0.002) but not for the CG condition. For all the subjects (n = 11), a greater PMS was observed after 48-hour recovery in the CON condition (p = 0.001) but not the CG condition. Significant increases in time were reported for 10-m (p = 0.016, 0.004) and 20-m sprints (p = 0.004, 0.001) in both the CON and CG conditions and for the 5-m sprint (p = 0.014) in the CG condition. All other parameters were unchanged in either condition. Data indicates that CK responses and PMS might be attenuated by wearing compression tights in some participants after drop-jump training; however, no benefit in performance was observed.

J Strength Cond Res. 2010 Jul;24(7):1901-10.

The effects of whole-body compression garments on prolonged high-intensity intermittent exercise.

Sear JA, Hoare TK, Scanlan AT, Abt GA, Dascombe BJ.

Sport Performance and Development, National Talent Identification and Development Program, Australian Sports Commission, Adelaide, South Australia, Australia. joshua.sear@ausport.gov.au

Abstract

The current study investigated the effects of wearing whole-body compression garments (WBCGs) on prolonged high-intensity intermittent exercise (PHIIE) performance. Eight male team-sport athletes ([X +/- SD] 20.6 +/- 1.2 years; 72.9 +/- 5.9 kg; 57.5 +/- 3.7 ml.kg.min) completed a prescribed 45-minute PHIIE protocol on a nonmotorized treadmill in randomly assigned WBCG and control (typical soccer apparel) conditions. Subjects were given verbal and visual cues for movement categories, and they followed set target speeds, except when instructed of a variable run or sprint where the aim was to run as fast as possible. Total distance, velocity-specific distance, and high-intensity self-paced running speeds were taken as performance indicators. Heart rate, VO(2), tissue oxygenation index (TOI), and tissue hemoglobin index (nTHi) were continuously monitored across the protocol. Blood-lactate concentration ([BLa(-)]) was measured every 15 minutes. Magnitude-based inferences suggested that wearing WBCGs provided moderate strength likely improvements in total distance covered (5.42 +/- 0.63 vs. 5.88 +/- 0.64 km; 88:10:2%; and eta = 0.6) and low-intensity activity distance (4.21 +/- 0.51 vs. 4.56 +/- 0.57 km; 83:14:3%; and eta = 0.6) compared with the control. A similar likely increase was also observed in the average TOI of the WBCG condition (53.5 +/- 8.3% vs. 55.8 +/- 7.2%; 87:11:2%; and eta = 0.6). The current data demonstrated that wearing WBCGs likely increased physical performance, possibly because of improvements in muscle oxygenation and associated metabolic benefits. Therefore, wearing WBCGs during PHIIE may benefit the physical performance of team-sport athletes by likely metabolic changes within the muscle between high-intensity efforts.

Int J Sports Physiol Perform. 2008 Dec;3(4):454-68.

The effects of compression garments on intermittent exercise performance and recovery on consecutive days.

Duffield R, Edge J, Merrells R, Hawke E, Barnes M, Simcock D, Gill N.

School of Human Movement Studies, Charles Sturt University, NSW, Australia.

Abstract

PURPOSE: The aim of this study was to determine whether compression garments improve intermittent-sprint performance and aid performance or self-reported recovery from high-intensity efforts on consecutive days.
METHODS: Following familiarization, 14 male rugby players performed two randomized testing conditions (with or without garments) involving consecutive days of a simulated team sport exercise protocol, separated by 24 h of recovery within each condition and 2 weeks between conditions. Each day involved an 80-min high-intensity exercise circuit, with exercise performance determined by repeated 20-m sprints and peak power on a cart dynamometer (single-man scrum machine). Measures of nude mass, heart rate, skin and tympanic temperature, and blood lactate (La-) were recorded throughout each day; also, creatine kinase (CK) and muscle soreness were recorded each day and 48 h following exercise.
RESULTS: No differences (P=.20 to 0.40) were present between conditions on either day of the exercise protocol for repeated 20-m sprint efforts or peak power on a cart dynamometer. Heart rate, tympanic temperature, and body mass did not significantly differ between conditions; however, skin temperature was higher under the compression garments. Although no differences (P=.50) in La- or CK were present, participants felt reduced levels of perceived muscle soreness in the ensuing 48 h postexercise when wearing the garments (2.5+/-1.7 vs 3.5+/-2.1 for garment and control; P=.01).

CONCLUSIONS: The use of compression garments did not improve or hamper simulated team-sport activity on consecutive days. Despite benefits of reduced self-reported muscle soreness when wearing garments during and following exercise each day, no improvements in performance or recovery were apparent.

J Sci Med Sport. 2010 Jan;13(1):136-40. Epub 2009 Jan 7.

The effects of compression garments on recovery of muscle performance following high-intensity sprint and plyometric exercise.

Duffield R, Cannon J, King M.

School of Human Movement Studies, Charles Sturt University, Australia. rduffield@csu.edu.au

Abstract

This study compared the effects of compression garments on recovery of evoked and voluntary performance following fatiguing exercise. Eleven participants performed 2 sessions separated by 7 days, with and without lower-body compression garments during and 24h post-exercise. Participants performed a 10-min exercise protocol of a 20-m sprint and 10 plyometric bounds every minute. Before, following, 2h and 24h post-exercise, evoked twitch properties of the knee extensors, peak concentric knee extension and flexion force were assessed, with blood samples drawn to measure lactate [La(-)], pH, creatine kinase (CK), aspartate transaminase (AST) and c-reactive protein (C-RP). Heart rate, exertion (RPE) and muscle soreness (MS) measures were obtained pre- and post-exercise. No differences (P=0.50-0.80) and small effect sizes (d<0.3) were present for 20-m sprint (3.59+/-0.22 vs. 3.59+/-0.18s) or bounding performance (17.13+/-1.4 vs. 17.21+/-1.7 m) in garment and control conditions. The decline and recovery in concentric force were not different (P=0.40) between conditions. Full recovery of voluntary performance was observed 2h post-exercise, however, evoked twitch properties remained suppressed 2h post-exercise in both conditions. No differences (P=0.40-0.80, d<0.3) were present between conditions for heart rate, RPE, [La(-)], pH, CK or C-RP. However, 24h post-exercise a smaller change (P=0.08; d=2.5) in AST (23.1+/-3.1 vs. 26.0+/-4.0) and reduced (P=0.01; d=1.1) MS (2.8+/-1.2 vs. 4.5+/-1.4) were present in the garments. In conclusion the effects of compression garments on voluntary performance and recovery were minimal; however, reduced levels of perceived MS were reported following recovery in the garments.

My Thoughts:  Like I stated above, not much has changed; I have yet to come across a definitive study on performance, but there seems to be a strong and reproducible effect of DOMS reduction, probably through increased capillary BP.

Am I going to buy some more on April 26th?  Is a Crossfitter a super elite warrior with mad ninja skills wrapped in a suit of fuckin' Kevlar?  That's a yes to both.

The Four Horseman Of The Nutritional Apocalypse:

Fructose, Gluten, Linoleic Acid, and Soy

Figures Gluten would be jacked.  Definitely the badass of the bunch.  Soy?  Looks like death to me. :) 

 Hypogonadism and erectile dysfunction associated with soy product consumption.

Siepmann T, Roofeh J, Kiefer FW, Edelson DG.

Center for Autonomic and Peripheral Nerve Disorders, Beth Israel Medical Deaconess Center, Harvard Medical School, Boston, Massachusetts, USA.

Abstract

Previous research has focused on the beneficial effects of soy and its active ingredients, isoflavones. For instance, soy consumption has been associated with lower cardiovascular and breast cancer risks. However, the number of reports demonstrating adverse effects of isoflavones due to their estrogenlike properties has increased. We present the case of a 19-y-old type 1 diabetic but otherwise healthy man with sudden onset of loss of libido and erectile dysfunction after the ingestion of large quantities of soy-based products in a vegan-style diet. Blood levels of free and total testosterone and dehydroepiandrosterone (DHEA) were taken at the initial presentation for examination and continuously monitored up to 2 y after discontinuation of the vegan diet. Blood concentrations of free and total testosterone were initially decreased, whereas DHEA was increased. These parameters normalized within 1 y after cessation of the vegan diet. Normalization of testosterone and DHEA levels was paralleled by a constant improvement of symptoms; full sexual function was regained 1 y after cessation of the vegan diet. This case indicates that soy product consumption is related to hypogonadism and erectile dysfunction. To the best of our knowledge, this is the first report of a combination of decreased free testosterone and increased DHEA blood concentrations after consuming a soy-rich diet. Hence, this case emphasizes the impact of isoflavones in the regulation of sex hormones and associated physical alterations.

TOP TEN REASONS TO AVOID SOY

1. Soybeans contain large quantities of natural toxins or “antinutrients”. First among them are potent enzyme inhibitors that block the action of trypsin and other enzymes needed for protein digestion.
2. These inhibitors are not deactivated during cooking & processing.  Test animals fed these inhibitors developed enlargement and pathological conditions of the pancreas, including cancer.
3. Soybeans also contain haemagglutinin, a clot-promoting substance that causes red blood cells to clump together.
4. 99% of soy is genetically modified and it among the highest contamination by pesticides of any of our foods.
5. Soybeans are high in phytic acid, a substance that blocks the uptake of the essential minerals calcium, magnesium, copper, iron and especially zinc, in the intestinal tract.
6. Soy products contain high levels of aluminum, leached from the aluminum tanks in which they are acid washed and processed at high temperatures.
7. Nitrites, which are potent carcinogens, are formed during the spray-drying of soy.
8. Soy Protein Isolates, which are shown to enlarge the pancreas and thyroid and increase fatty acid deposits in the liver.
9. Soy contains toxic isoflavones. 
10. Soy foods have a high concentration of goitrogens which block production of thyroid hormones. 

Some personal thoughts on the barely-started 2011 Crossfit Games:

• I was initially very skeptical (wow, that's new!) of the "open" format---but I think it's an ingenious idea.  Bigger buy-in, bigger talent draw, global participation---from a marketing perspective, genius.  And at 10 bucks a pop to register, easy money with little overhead.  Some quick calcs looks like about $150,000+
• Did I just say little overhead?  SHOULD HAVE SPENT IT ON A WEBSITE, Greg.  Holy shit, it's 2011, we have had people around for the past 20 years building websites for a living.  Crossfit is ALMOST ready to be mainstream.  Shit like this is inexcusable.  
• WODs 11.1  + 11.2:  Well, not what anyone expected, but really, what did anyone expect?  I liked both, but it makes me wonder if the HQ gang whipped these up after a night of drinking:

        Couch:  Faaaaawwwwk, I losht dat piece of ppppaper *burp* wif duh WODszs fer the Gamezzz

        Boney:  Well, if we created a functional movement pattern that inflicts a stress on midline stability....

        Blasto:  Double Unders!  Couch! Couch! Couch!  Can we do double unders!!!  Please! Pleaseplease please!  I like the way they make my hair bounce!  And I'm good at them!

        Phat:  Well this is tooootally exciting *eye roll*  I'm going to In-N-Out burger for an exact 4 Block Zone meal, and then heading to my garage and crushing shit, because its awesome.  My garage, that is.

• On a serious note, group programming, and making said programming scalable on a global perspective more than likely isn't easy.  But two AMRAPs in a row?  Meh, it could have been different.  We have three more, and my money is still on the 1RM thruster showing up.

Predictions:

     Men:  This is a total crapshoot.  I expect to see guys like Salo, Froning, Maleollo and Morrison place well, but there's no way to pick #1.  In my neck of the woods?  Rogers, Howell, Lutz, Fraser, Meredith, Fitzgerald, and Manning will all place well regionally.
    Women:  Thorisdottir.  There can be no other.  I mean, she's the offspring of the God of Thunder.
     Canada West:  Gillespie, Connors, Miller and Pryor will all place well.

My Training:  I post various WODS from my training usually every time---is this worthwhile to people, or just wasted time on my part digging up workouts off my phone?  Please post your thoughts to comments.