Wednesday 100630


Double unders


As many rounds as possible in 20 minutes of:

5 thrusters, 95#/65#

7 hang power cleans, 95#/65#

10 sumo deadlift high pulls, 95#/65#

Mt Rainier June 2010 030

Jim and Dustin on their climb of Mt. Rainier.

We're excited that so many of you are changing the way you fuel and are working to dial in your nutrition. We can't say enough about how important it is for you to fuel properly so you get everything you're after in the gym and out of life! To help you guys, we've been posting recipes (special thanks to our regular recipe contributors!) and we have several links under our Nutrition page to the left. Knowledge is power, so educate yourself as much as you can.

One blog we visit frequently is Whole 9 ( There's a ton of useful info there to help you. Below is a portion of a recent post about sugar and how it can be labeled in the food we eat.  

Today’s post is dedicated to calling out all of the sneaky ways SUGAR may try to hide in the foods you eat, and shining a light on the misleading claims that are made in support of one form of sugar or another.  They (the high fructose corn syrup people, the agave people, the Stevia people) claim because a sugar is “natural” or “low on the glycemic index” or “non-nutritive” that it’s somehow healthy for us.  On top of that, they sneak it in under the guise of a label that sounds vaguely plant-like and harmless, or in plain sight under its scientific name, easy to overlook because you just plain don’t know what it is.    The truth?  Sugar is sugar is sugar, regardless of the form it may take or the claims it might make. And on no planet does added sugar ever make you healthier.

Below is a list of the most commonly employed sneaky ways “they” find to sweeten the foods we eat.   Don’t be fooled. Educate yourself, read your labels and avoid regular consumption of products with added sugar, in any form.

Just Plain Sugar

  • ______ Sugar (brown sugar, cane sugar, raw sugar, beet sugar, confectioner’s sugar, etc.)
  • ______ Syrup (high fructose corn syrup, malt syrup, refiner’s syrup, rice syrup, etc.)

Science-y Names for Sugar

  • Dextrose
  • Disaccharide
  • Fructose
  • Glucose
  • Galactose
  • Lactose
  • Maltodextrin
  • Maltose
  • Monosaccharide
  • Polysaccharide
  • Ribose
  • Saccharose
  • Sucrose

“Natural” Sugars

  • Agave Nectar
  • Date sugar
  • (Evaporated) Cane juice
  • Fruit juice*
  • Honey
  • Maple Syrup
  • Molasses
  • Rice Malt (extract)
  • (Sweet) Sorghum
  • Treacle

Artificial (Non-Nutritive) Sweeteners

  • Aspartame
  • Acesulfame-K/Potassium
  • Equal
  • Nutra-Sweet
  • Saccharin
  • Splenda
  • Stevia
  • Sucralose
  • SweetLeaf
  • Sweet ‘n Low
  • Truvia

Sugar Alcohols

  • Arabitol
  • Dulcitol
  • Erythritol
  • Glycol
  • Glycerol
  • Hydrogenated Starch Hydrosylate (HSH)
  • Iditol
  • Isomalt
  • Lactitol
  • Maltitol
  • Mannitol
  • Polyglycitol
  • Ribitol
  • Sorbitol
  • Threitol
  • Xylitol

17 thoughts on “Wednesday 100630”

  1. How fitting it was that we had a picture of Jason up yesterday. It was his birthday, and I forgot! Make sure you give him a “good game” next time you see him, since we have photographic proof that he enjoys that! Happy birthday big man!

  2. Thanks Coach, I had a Great Bday at work yesterday. No better way to spend a day then Fire and mayhem with Bros.

  3. That’s so weird Ryan, i was thinking about getting that burger this afternoon…
    I wonder what it takes like? The donut just throws it off.

  4. Juli…I agree, the donut does throw things off but at the same time actually makes me curious what it would taste like…especially with the bacon and cheese…
    Gene…we have already established that I have too much time on my hands.

  5. Juli…The donut does kind of throw things off but out of curiosity I wonder how it would taste! Especially with the bacon and the cheese!
    Gene…We have already established that I have way too much time on my hands.

  6. We went to CB Potts last night and they have a peanut butter burger. I thought that was interesting but Luther by far has that beat.
    I agree with Mike. I bet it is delicious.

  7. So Todd did you try the peanut butter burger?
    Well, we might just have to try and incorporate this whole thing into a workout. Maybe we can call it Luther Frandross. Complete the three rounds of Fran and after each round you have to eat a Luther Vandross burger. Jon, we might have to get some extra buckets!

  8. ugh sick Gene…im pretty sure it probably tastes delicious. Anything that bad for you always tastes delicious, screwed up world we live in lol

  9. Think I’ll try this right now! Just need to figure out, what the drniefeft spices are in danish But looks and sounds good..I’m all new to your site here, but I’ve been following you on Instagram, and it all sure looks delicious!

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