EvolvingHealthConcepts

Pose Running Technique Resources

I highly recommend this cert (from beginner to experienced)

Videos

•    Brian Mackenzie (sorry – he cusses frequently!) discussing Pose form with running:  http://media.crossfit.com/cf-video/CrossFit_CFNBMattFix1.wmv

•    Running is a Skill by Brian McKenzie:  http://media.crossfit.com/cf-video/AgainFaster_CFE_RunningSkillPre.wmv

•    Pose, Fall, Pull by Mike Collins:  http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview2.wmv

•    Intro to Pose Method by Mike Collins:   http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview1.wmv

•    Flat foot landing analogy by Brian McKenzie:  http://media.crossfit.com/cf-video/AgainFaster_CFE_WheelAnalogyPre.wmv

•    Using video to analyze running technique by Brian McKenzie:

(1) http://media.crossfit.com/cf-video/CrossFit_BrianRunCertVideoAnalysis1.wmv

(2) http://media.crossfit.com/cf-video/CrossFitNB_Erin1.wmv

•    Running is a Skill lecture, and a few drills used to correct running technique:  http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.mov

•    One drill used (our of many) to correct running technique:  http://media.crossfit.com/cf-video/CrossFit_CFNBRunCorrection080205.wmv

•    Using anaerobic training and shorter runs to increase speed and improve LD running times:  http://media.crossfit.com/cf-video/CrossFitEndruance_AgainFaster_BMac.wmv

•    Using Tabata to train for speed (Tabata anything is tough!!!):  http://media.crossfit.com/cf-video/CrossFitNB_RunTabata1.wmv

•    Carl Borg (my instructor) talking about a recovery workout after a race:  http://media.crossfit.com/cf-video/AgainFaster_CFE_StrengthRecovery.wmv

Articles

•    Got to page 7 – Intro to Pose Method:  http://www.navyseals.com/files/presof1.pdf

•    POSE method:  http://coop0611.typepad.com/files/64_07_efficient_running.pdf

•    The Basics of POSE:  http://library.crossfit.com/free/pdf/64_07_PoseRun_Techniques.pdf

Certifications (seminars to learn technique and training to improve performance):

•    Next training offered in Florida:  http://www.regonline.com/builder/site/Default.aspx?eventid=761101

•    Carl shared that the CF endurance cert is a combination of POSE, Chi and Evolution Running Techniques

Crossfit Endurance Website

•   http://www.crossfitendurance.com/

POSE Technique website

•    http://www.posetech.com/

Nutrition

•   http://thepaleodiet.com/

•    http://thepaleodiet.blogspot.com/

•    Endurance athletes use the Paleo Diet for Athletes:  http://www.thepaleodiet.com/paleo_books/forathletes.shtml

Summary of Robb Wolf’s Paleo Solutions Podcast #2

This is a summary of Robb Wolf’s Paleothic Solutions Podcast, Episode 2

Topics covered:

• Fish Oil
• DPA and DHA
• Large Doses Study
• 3 Bads that lead to constant inflammation
  • High omega 6 diet
  • High insulin levels
  • Gut irritants – grains, legumes and dairy
• Sweet Potatoes and Yams
• Fruit
• Nuts

The meat of the talk (pun intended):

• Cod Liver Oil –   Cordain says Vitamin A in Cod liver Oil is a competitive inhibitor of Vitamin D
• Vitamin D recommendations depending on your size – 2,000 to 5,000 IUs a day (in addition to fish oil)
• Can’t get mercury in the fish oil  because the mercury is  found in the protein.
• DPA and DHA totals should equal 1,000grams (be careful w/ soybean oil.  May be included in total omega 3 count.  They may be using alpha linolaic acid, the same as flax seed oil, for total omega 3 count).  If you have a capsule that only has half of DPA and DHA, then the rest is made up of something else you may not want.  Look for high concentrations of DPA and DHA in a capsule.  Nordic Naturals is a good choice.
• Store oils in cold dark place – keeps it from going bad.
• Study – done in rats. Looked at low and high intake of omega 3 – both extremes had neurological development problems in rats.  Problems – using fish oil AND soy bean oil AND safflower oil, etc.  Competitive inhibition of the omega 6 pathway (arachidonic acid pathway)
• Modern human diets are deficient in omega 3s and have too much omega 6s.  Corn, safflower, sunflower seeds oils are high in omega 6s.  When we grain feed animals they have much higher amounts of omega 6.  Farmed fish as well.  High levels of omega 6 (arachidonic acid).  Grass-fed is about 1 to 1 ratio.  In grain feed and processed diet it’s 1:20, 1 :30 (getting 20 to 30X too much omega 6).  We are just getting too much omega 6 in our diet.  Omega 6 is good if it is not in too high of a dose.  Omega 6s are in general related to the pro-inhibitory inflammatory pathway.  The prostaglandins, the leukotrienes that are associated with inflammation.  Remember that inflammation is a critical process of life – we need it, but not too much of it!
• Add to high levels of omega 6, high insulin levels exacerbate the pro-inflammatory pathway and then add to that gut irritants from grains, legumes and dairy
• You can get a red blood cell (erythrocyte) EPA/arachidonic acid test (gives ratio of epa to arachidonic acid).  Several labs online have testing and recommendations.
• Sweet Potatoes and Yams
• Cordain’s original book was somewhat “gutted” for mainstreaming the book.  There are some inaccurate claims in the book – like you can eat as much as you want and lose weight.  The original manuscript is much different than the end product from the publisher.  It creates a lot of confusion for folks
• If folks have a thick pad at the waist line or skewed hip to waist ratio (mid section is bigger than your butt) – it indicates insulin resistance is going on.  Quick way to right that is to drop insulin levels which involve dropping total carb intake, making people sleep and dosing w/ fish oil.    Also a dose of vitamin D is important
• You can’t eat an unlimited amount of fruit if you are insulin resistance.  It’s important not to over consume fruit.
• In Paleo diet for athletes, we are trying to replenish muscle glycogen.  We want to maximize the amount of carbohydrate that gets into muscles while minimizing liver glycogen production and repletion.  Fructose tends to fill liver glycogen.  Fruit tends to have more fructose than yams and sweet potatoes.  Different fruits have more fructose than others – apples, oranges, pears tend to be high in fructose – berries, melons, grapes tend to have lower concentrations of fructose.  Yet all have higher amounts of fructose than sweet potatoes or yams.
• Athletes tend to find they get better performance results and run leaner when replenishing muscle glycogen with squash, sweet potatoes and yams for post-workout meal carb repletion.
• Doesn’t mean don’t eat fruit.  Tends to matter where you are in the insulin resistant spectrum.
• Protein – leaner cuts of meat tend to run 20 to 25 percent fat comes from meat.  Paleo – u are eating more protein.  You naturally get a high amount of fat out of the meat.

Nuts – how much is too much?

• When starting w/ clients, they are usually cut out so much already (grains, pastas, rice, sugar, etc) we don’t worry too much about their nut consumption.  It could make it a deal breaker for them.  We are usually pretty lax in the beginning because they have changed so much.
• Down the road and looking for better body composition, you need to look for any kinds of signs of inflammation – acne still popping up, females w/ cycle irregularities, pms, etc.  We then look at shifting their nut intake more towards the consumption of coconut oil, avocados and even olive oil.
• Most nuts have a high omega 6 content (which we are trying to avoid) and also nuts can irritate the gut.  Nuts have a ton of lectins and saponins (soap like foaming) – anti nutrients that are similar to grains.  These anti nutrients exist to help keep the seed intact to keep from sprouting – and they ward off insects.   These things can be a problem for people.  But it can be a deal breaker for some folks.  Will do it if they can eat nuts.  But we do see better body competition, performance, feeling better when we shift fat source away from nuts to coconut oils, avocados and olive oil.
• Cordain says use them as condiments.  Never recommended huge does of nuts.  It’s ongoing research.  Gut answer – nuts are similar to legumes in the body.  He has a ton of integrity – reserve the right to change our minds when science shows it different. 150 peer reviewed paper on many different topics.  He puts you in the direction and stresses we need more research.

Were Humans Eating Grains as Early as 100,000 Years Ago?

he consumption of wild cereals among prehistoric hunters and gatherers appears to be far more ancient than previously thought, according to a University of Calgary archaeologist who has found the oldest example of extensive reliance on cereal and root staples in the diet of early Homo sapiens more than 100,000 years ago.

http://www.sciencedaily.com/releases/2009/12/091217141312.htm

Curtis Marean, an archeologist at Arizona State University in Tempe, isn’t sure. “Grasses can be used for many things,” he notes, such as bedding or kindling. Even if Ngalue’s residents were dining on sorghum more than 100,000 years ago, Marean doubts that it was a major food source. “The processing costs of wild grasses are so high,” he says, “and most African environments have a diversity of far more productive foods for hunter-gatherers.”

Huw Barton, an archeologist at the University of Leicester in the United Kingdom, is skeptical as well. He points out that Mercader found sorghum residue on tools that likely wouldn’t be used to process cereals, such as drills. “That doesn’t make any sense to me,” he says.

Loren Cordain, an exercise physiologist at Colorado State University and author of The Paleo Diet, was recently asked to comment on the articles entitled “Mozambican Grass Seed Consumption During the Middle Stone Age” by Julio Mercader in the journal Science, and “Humans feasting on grains for at least 100,000 years,”  by Katherine Harmon Scientific American. Both articles cite evidence that humans consumed grain much earlier than was previously thought.

Dr. Cordain’s response to these studies was:

This is an interesting paper ( Mercader J., Mozambican grass seed consumption during the middle stone age. Science 2009;326:1680-83) as it may push probable (but clearly not definite) cereal grain consumption by hominins back to at least 105,000 years ago. Prior to this evidence, the earliest exploitation of wild cereal grains was reported by Piperno and colleagues at Ohalo II in Israel and dating to ~23,500 years ago (Nature 2004;430:670-73). As opposed to the Ohalo II data in which a large saddle stone was discovered with obvious repetitive grinding marks and embedded starch granules attributed to a variety of grains and seeds that were concurrently present with the artifact , the data from Ngalue is less convincing for the use of cereal grains as seasonal food. No associated intact grass seeds have been discovered in the cave at Ngalue, nor were anvil stones with repetitive grinding marks found. Hence, at best, the data suggests sporadic use (and not necessarily consumption) of grains at this early date. Clearly, large scale processing of sorghum for consumption for extended periods seems unlikely.

Further, It should be pointed out that consumption of wild grass seeds of any kind requires extensive technology and processing to yield a digestible and edible food that likely did not exist 105,000 years ago. Harvesting of wild grass seeds without some kind of technology (e.g., sickles and scythes [not present at this time]) is tedious and difficult at best. Additionally, containers of some sort (baskets [not present at this time], pottery [not present] or animal skin containers are needed to collect the tiny grains. Many grain species require flailing to separate the seed from the chaff and then further winnowing ([baskets not present]), or animal skins] to separate the seeds from the chaff. Intact grains are not digestible by humans unless they are first ground into a flour (which breaks down the cell walls), and then cooked (typically in water – e.g., boiling [technology not present]) or parched in a fire which gelatinizes the starch granules, and thereby makes them available for digestion and absorption. Because each and every one of these processing steps requires additional energy on the part of the gatherer, most contemporary hunter gatherers did not exploit grains except as starvation foods because they yielded such little energy relative to the energy obtained (optimal foraging theory).

If indeed the grinder/core axes with telltale starch granules were used to make flour from sorghum seeds, then the flour still had to be cooked to gelatinize the starch granules to make it digestible. In Neolithic peoples, grass seed flour most typically is mixed with water to make a paste (dough) that is then cooked into flat breads. It is highly unlikely that the technology or the behavioral sophistication existed 105,000 years ago to make flat breads. Whole grains can be parched intact in fires, but this process is less effective than making flour into a paste and cooking it to gelatinize the starch granules. Hence, it is difficult to reconcile the chain of events proposed by the authors (appearance of sorghum starch granules on cobbles or grinders = pounding or grinding of sorghum grains = consumption of sorghum). I wouldn’t hang my hat on this evidence indicating grains were necessarily consumed by hominins at this early date. To my mind, the Ohalo II data still represents the best earliest evidence for grain consumption by hominins.