Thursday Oct 15 2010


  • Row Tech, Slam Balls
  • Alternate 1 min of each for calories/reps for 2 minutes, 1 minute rest – 2x.


  • 5-3-1 Press

Then, 3 rounds for time:

  • Row 250m
  • 15 Push Press 115/73

For Discussion:

Grass Fed Beef – what’s that all about?

From Slanker’s – Grass Fed Beef In a Nutshell (also a good place to order, and lots of good reading material throughout).

Cattle, like all other ruminants and many other critters, developed on this Earth eating green leafy plants, mostly grass. They ate virtually no grain. In fact, there is not an animal species on this planet (which includes people) that evolved eating grain! This is important since scientists are reporting that many of America’s leading health problems are due to diets top heavy in Omega-6 fatty acids versus the intake of Omega-3 fatty acids. Omega-6 fatty acids come mainly from grains which are also deficient in Omega-3 fatty acids. Omega-3 fatty acids, or rather the appropriate balance of Omega-6 to Omega-3 Fatty Acids, come mainly from green leafy plants, some nuts, and of course animals that ate green leaves.

And, From an article on The Paleo Diet website:

Grain Fed, Feed Lot Cattle: Nutritional Consequences for Humans

The practice of feeding grain and concentrated feed to cattle sequestered for long periods in feedlots is not necessarily benign, but rather yields meat with a number of potentially deleterious nutritional characteristics, particularly when compared to either wild animals or grass fed cattle (4, 5). Table 1 summarizes a number of potential nutritional differences that have been identified between the meat of feed lot and grass fed beef cattle.

Table 1. Potential nutritional differences between feed lot and grass fed beef.
Nutrient Grass Feed Lot References
ω-3 fatty acids Higher Lower (11, 15-30, 40, 47, 48)
ω-6 fatty acids Lower Higher (15, 16, 18, 21, 27, 48)
ω-6/ ω-3 ratio Lower Higher (11,15-21,27-30, 40, 47, 48)
Long chain fatty acids
(both ω-3 and ω-6) Higher Lower (11,15, 16, 17, 21, 28, 29, 47)
Fat content Lower Higher (11, 15, 16, 18-21, 27, 40)
Saturated fatty acids Lower Higher (11, 15-18, 27)
P/S Ratio Higher Lower (11,15-18, 21, 27)
Conjugated linoleic acid Higher Lower (11,15,17, 30-36)
Vitamin E Higher Lower (25, 37-40)
Vitamin C Higher Lower (40)
Beta carotene Higher Lower (37, 40-42)
Protein content Higher Lower (43)

In summary, feed-lot fed beef has a completely unnatural chemistry, especially in the fats, which causes health problems and led to some of the incorrect conclusions about meat being unhealthy in the last few decades. Meat from animals that ate their natural diet are an entirely different food, both in taste and nutrition. Some of the problems with the omega fatty acids balance can be offset by taking fish oil (which is why we strongly encourage everyone to be doing so unless eating lots of fish and grass-fed beef).