Thursday 101216

Snatch 1 – 1 – 1

Clean & jerk 1 – 1 – 1

Warm up to a predetermined starting weight and lift for max load in three attempts. You may only add weight to the bar once you've started you lifts, moving down is not an option.

Post loads and total to comments.

Nick B. showing off his mobilized torso and shoulders.  

Gluten-free is a way to be!

What's the deal with all these "gluten-free" products found in the grocery store these days?  Let's start with what gluten is.  Gluten is a protein found in different types of grain, such as wheat, rye, and barley.  Because the western diet is so grain rich, gluten sensitivities have become four times more common than fifty years ago.  Roughly two million Americans are living with a chronic digestive disorder called celiac disease.  For these people, gluten-free products are not an option – they are a requirement.

Celiac disease is a hereditary autoimmune disorder where exposure to gluten can cause varying symptoms ranging from chronic diarrhea, to chronic weight loss (not the good kind), to failure to thrive.  The immune system mistakes gluten proteins as foreign invaders and begins attacking the small intestine causing damage to the villi, which are the nutrient receptors that line the intestines.  When the villi are damaged, nutrients cannot be absorbed properly, which may lead to malnutrition and a whole host of health issues.

Wait, there's more.  Celiacs aren't the only people affected by gluten. Leaky gut syndrome is a condition that can affect each of us – in essence it's a hypersensitivity to gluten.  Leaky gut is the increased permeability of the intestine lining.  Get ready for this funky shit: this permeability allows partially digested food molecules and microorganisms into your bloodstream, which elicit an auto-immune response and neurological disorders.  So what causes this sensitivity?  Could it be the over-use of grain in our diet?

So how you reduce gluten from your diet?  Eat lean meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar or substitutes.  Other ingredients to beware include hydrolyzed vegetable protein, maltodextrin, modified food starch, and "natural flavorings".  Consider reducing red meat consumption to frequency that affords you the ability to purchase only "grass fed, grass finished" beef.  There are tons of naturally gluten free foods such as poultry, eggs, fruits and veggies, some starches like sweet potatoes and yams, and heart healthy nuts and seeds.  Remember, just because a package of chocolate chip cookies are labeled "gluten-free" does not make them a wise choice.

More info here.


  1. Very cool….Is it bad that I wish there was a “like” button?

  2. Cherie :

    seriously crippled after the AMRAP the other day
    Snatch PR at 120#
    C&J complete fell apart at 125# (35# off PR)
    Funny I felt amazing in the snatch and just lost it in the C&J, But nothing could over shadow a PR snatch….

  3. Donna :

    From NY Times:
    Only the group that exercised before breakfast gained almost no weight and showed no signs of insulin resistance. They also burned the fat they were taking in more efficiently. “Our current data,” the study’s authors wrote, “indicate that exercise training in the fasted state is more effective than exercise in the carbohydrate-fed state to stimulate glucose tolerance despite a hypercaloric high-fat diet.”

  4. Joylyn :

    Yep, AMRAP from Tuesday is still rearing it’s ugly head on my traps, which are so inflamed–I feel as though I have no neck 🙁
    Snatch 100#-105x-105x(pulled to forhead, but couldn’t convince my body to get under it)…well below my PR of 110
    C&J 135#-145-155x, meh, tried for a PR and missed, ah well maybe next time.
    Fun Oly lifting again, feel it’s been awhile. Fun class Luke!

  5. doug :

    Great post on Celiac. Rowan, my 6 year old, was diagnosed with the disease when he was 4 1/2. Glad we caught it early, and fortunately he has a great attitude about it. Just about everything that we must cut out of his diet should probably be cut out anyway! Not sure if it’s a blessing or a curse that there are so many GF products out there, like the post ends, it’s not like the GF chocolate chip cookies I just made for his class cookie exchange are any better for you… Side note- does anyone realize how difficult it is to bake a fresh batch of cookies and not eat any batter, or cookies? I feel like I deserve some sort of willpower medal. Anyway, if anyone gets diagnosed with celiac, drop me a line. I’ve picked up a few tricks here and there regarding baking, gf flours/ingredients, etc.
    Another side note- if anyone is having any strange digestive issues, you should get checked for Celiac. One theory behind the four-fold increase in the number of people diagnosed with the disease is simply that they are testing for it more. They have recently developed a finger prick blood test that is very accurate. It’s a good thing to check for, as often people have very few outward symptoms, meanwhile all hell is breaking loose in their intestines.
    One note about maltodextrin- it’s generally safe in the US in terms of gluten. It’s basically a type of sugar derived from grain. In the US, it is typically made from corn (sometimes potatoes). In Europe, they do make it from wheat, but if they do that in this country, they label it as wheat derived maltodextrin. Malt is derived from barley, and is definitely not Gluten Free.
    Just because this comment isn’t quite long enough yet, want to know the biggest surprise food to me so far that contains gluten? Freaking Twizzlers. Second ingredient (behind corn syrup) is wheat flour. Go figure.

  6. Matt :

    Good info Doug – thanks for sharing. Look at it this way: Rowan is going to be healthier because of Celiac’s disease. He’s fortunate in a weird sorta way.

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