My Coffee Routine: Part 2

Open WOD 14.3

10 Deadlifts (135/95)

15 Box Jumps (24/20)

15 Deadlifts 185/135)

15 Box Jumps 

20 Deadlifts (225/155)

15 Box Jumps

25 Deadlifts (275/185)

15 Box Jumps

30 Deadlifts (315/205)

This Open Workout will be dedicated to Vince Dileva and his family. Vince was recently diagnosed with Leukemia and underwent 7 days of chemotherapy. He is now recovering at UCLA Medical Center. Vince has done the Open for the last two years and was unable to this year because of his illness. Tomorrow, even though Vince will not be present, we will show him how much he means to us by giving our all on 14.3.

My Coffee Routine: Part 2

In part 1 I talked about how to make the coffee and what it should consist of. In Part 2 I will discuss why these constituents are added and how they will benefit a high performing athlete, like CrossFitter's.

I will start this out with the most important reason this formula works me: I have more energy, I can train harder, recover faster, and I do not experience the typical highs and lows of traditional caffeine usage. I feel better on days I drink it. Speaking for Steph (we started this at the same time), she has experienced similar results.

I am big advocate and believer in the concept of synergy, where the sum of the parts are more important than any individual part. The old analogy is that if one ox can pull a 2,000lb wagon, 2 oxen can pull an 8,000lb wagon. Together, they are twice as strong. Anyway, let's get back to coffee. My point is, the formula works because the parts add up to a pretty epic whole. The same idea applies to an orange; is it better to take a large dose of vitamin C or eat an orange with much less vitamin C? In my opinion, the orange will be more beneficial to eat because the vitamin C is in its natural state, plus there are probably dozens of either constituents in an orange that are healthy but we don't even know about.

With the above being said, I want to describe the individual parts of the coffee recipe so we can understand why it works.

The Coffee itself: yesterday I said we use Bulletproof brand coffee, but any high grade, organic coffee will do. Coffee has always been a bit controversial, some camps believing it is loaded with antioxidants and healthy, while other experts claiming it is toxic and dehydrating. I think the first positive coffee has going for it is it has a long history of usage and it is a natural product of earth. It's pretty well known caffeine is one of the main components of coffee, and caffeine gives us an energy boost. However, this energy boost is somewhat borrowed and temporary. This is where the fat comes in, but more on that later. An energy boost is a good thing for athletes; more energy usually leads to a better performance. Another positive for caffeine is the fact that it blunts percevied exertion during exercise. To keep things simple, if you have caffeine in your system during a workout, your brain will think your body is going through less exertion than it actually is. That's pretty huge during a CrossFit workout!

The Grass Fed Butter: The saturated fat in the butter slow the absorption of the caffeine in the coffee so it doesn't hit you all at once. The result is a more sustained energy throughout the day. One of the most important components in GFB is vitamin K2, which binds to calcium ions in the blood and prevents them sticking to arteries. Vitamin K2 also helps prevent osteoporosis. GFB also contains both butyrate and Omega 3 fatty acids, which have an anti-inflammatory effect on the body. I also contains CLA (conjugated linoleic acid) which studies have shown to reduce belly fat, suppress tumors and keep the heart healthy.

The MCT's: MCT is short for medium-chain triglycerides. This is a unique fat that is mainly found in coconut oil. MCT's are used intravenously to help sick and traumatically injured patients in the hosptial. They have been used in baby formulas to promote growth in infants. MCT's are more digestible than long chain triglycerides (think traditional fat sources) and they are a cleaner source of energy. Because MCT's go straight to the liver to be used as energy, they are a quick source of fuel for the bodies' cells. Studies have shown that cyclists who use MCT's during a 3 hour ride can ride a greater distance than those who do not. MCT's also boost immunity, helping the body fight off illness. When you consider all things: recovery from injury, more energy, better performance, and increased immunity MCT's should be a staple in the diet of all CrossFitters!

The Cacao Powder:  Cacao is a superfood, meaning it contains an abnormally high amount of nutrients compared with other foods. These are the best foods to consume because a small amount provides so much benefit for an active body. Cacao contains a substance called theobromine, which is similar to caffeine but not as potent. It is the "feel good" substance that exists in all chocolate. Theobromine does not stimulate the CNS like caffeine does, rather it relaxes the muscles and creates more blood flow. The net result is better mood and increased energy. Cacao contains a large amount of trace minerals that promote healing and recovery. It's antioxidant content boosts immunity and protects the body from plaque build up in the arteries.

The Maca Root Powder: many athletes are getting wise to the benefits of Maca with performance. Like cacao, it is a superfood and is packed with nutrition. It is rich in the B-vitamins (energy vitamins), fatty acids, antioxidants, calcium and magnesium. It helps regulate hormones by stimulating certain glands; this attribute of Maca makes it a great energy booster, especially those who suffer from chronic fatigue. It has been shown to increase stamina in athletes and also helps to oxygenate the blood. Note: start small with Maca usage. Start with a teaspoon and work up to a tablespoon, slowly.

Now that all the players have been described you can see how each of these work individually to promote clean energy, recovery and better exercise performance. Combined, these superfoods work together to make this the best coffee ever! Good luck and have fun with this!