I Am CrossFit W.O.D….June 3,2011
Posted by Webby in W.O.D. | 5 comments
“Just a State of Mind”
30 Hand Release Pushups
30 KB Swings M55 W35
800 Meter Run
5 Rounds
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Attention Members: CrossFit South Miami opens Monday. Tell all your friends, family, facebook friends you never really talk to, your waiter/waitress, mailman, neighbor, basically anyone with a set of ears. South Miami will never be the same.
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I promised to update you all with any updates to my blood lipids. As you know, I was so motivated with my dramatic improvements with my labs that I joined forces with Dr. James and we are conducting the research study that is running in tandem with the Paleo Challenge. This is a long thread, but if you really enjoy health stuff, I’ve made this as simple to read as possible
I want to share some laboratory results, and timelines, with the members of all 3 boxes (IACF, CFG, and CFVB).
June 28, 2010 – At this date and time I was consuming a Western Diet with Low-Fat, Fat-Free, and Sugar Free restrictions. I was doing no exercise since 2007. I had a Fasting Lipid Panel drawn and the results were as follows:
Total Cholesterol ————– 209 ————- Normal (125 – 200)
HDL Chol (“good chol”) ——– 30 ————– Normal (40 or greater – you want this as high as possible)
LDL Chol (“bad chol”) ——— 126 ————- Normal (130 or less)
Triglycerides —————— 264 ————- Normal (150 or less – you want this as low as possible)
Chol/HDL Ratio —————- 7.0 ————- Normal (5.0 or less)
Risk of having a heart attack in the next 10 years – 2%
Check out the best online risk calculator – https://www.americanheart.org/gglRisk/locale/en_US/index.html?gtype=health
The day of these results I went on a strict Ovo-Lacto Pescetarian Diet (I only ate fruit, veggies, starches, whole grains, nuts, seeds, egg whites, dairy, and fish. No animal flesh).
September 27, 2010 (3 months later) – I was still doing no exercise since 2007. I had another Fasting Lipid Panel and the results were as follows:
Total Cholesterol ————– 190 ————- Normal (125 – 200)
HDL Chol (“good chol”) ——– 33 ————– Normal (40 or greater – you want this as high as possible)
LDL Chol (“bad chol”) ——— 108 ————- Normal (130 or less)
Triglycerides —————— 243 ————- Normal (150 or less – you want this as low as possible)
Chol/HDL Ratio —————- 5.8 ————- Normal (5.0 or less)
Risk of having a heart attack in the next 10 years – 1%
Check out the best online risk calculator – https://www.americanheart.org/gglRisk/locale/en_US/index.html?gtype=health
Because all of the numbers shifted (ever so slightly) in the right direction, I continued this diet until December 14, 2010.
I joined CrossFit Vida Brickell two weeks before December 14th. My CF 101 week was the first week of December. By December 14, 2010, the Ovo-Lacto Pescetarian Diet could not sustain or satiate my nutrition needs any longer. Especially post-WOD. On December 15th I converted to the Paleo Diet. I fine tuned my Paleo Diet after Osuna’s nutritional lecture at IACF on January 22nd, and added pharmaceutical grade Fish Oil EPA/DHA Supplementation (about 9 grams/day).
February 21, 2011 (5 months since last blood draw) – I had another Fasting Lipid Panel and the results were as follows:
Total Cholesterol ————– 170 ————- Normal (125 – 200)
HDL Chol (“good chol”) ——– 37 ————– Normal (40 or greater – you want this as high as possible)
LDL Chol (“bad chol”) ——— 116 ————- Normal (130 or less)
Triglycerides ——————- 86 ————- Normal (150 or less – you want this as low as possible)
Chol/HDL Ratio —————- 4.6 ————- Normal (5.0 or less)
Risk of having a heart attack in the next 10 years – 1%
Check out the best online risk calculator – https://www.americanheart.org/gglRisk/locale/en_US/index.html?gtype=health
So, I finally had labs done again and I want to update everyone some more.
June 1, 2011 (3 months and 10 days since last blood draw) – I had another Fasting Lipid Panel and the results were as follows:
Total Cholesterol ————– 172 ————- Normal (125 – 200)
HDL Chol (“good chol”) ——– 47 ————– Normal (40 or greater – you want this as high as possible)
LDL Chol (“bad chol”) ——— 113 ————- Normal (130 or less)
Triglycerides ——————- 58 ————- Normal (150 or less – you want this as low as possible)
Chol/HDL Ratio —————- 3.7 ————- Normal (5.0 or less)
Risk of having a heart attack in the next 10 years – >1%
Check out the best online risk calculator – https://www.americanheart.org/gglRisk/locale/en_US/index.html?gtype=health
What is the significance ?!?!?!?
A Fasting Lipid Panel is the best blood test used to evaluate potential Coronary Artery/Heart Disease risk. The way to read a Fasting Lipid Panel is this. Basically, the Chol/HDL Ratio (the 5th value) is what determines the degree of risk for a heart attack. The other 4 values tell you what changes need to be done in your diet and activity level. Thanks to CrossFit and Paleo, I have brought my risk down to >1% AND I am finally 7 points over on my HD, bringing my risk down to the “less than 1%” to ZERO range”.
I plan to have another Fasting Lipid Panel in about 3 months to monitor progress and I will repost this entire post again and add the next labs as a running record. If anyone has any questions or concerns about their blood lipid levels, feel free to ask away. I know a little bit about this stuff. My e-mail is granadobalaez@gmail.com.
Orlando A. Granado-Balaez, RN
Jackson Memorial Hospital / University of Miami
Department of Surgery / Liver and GI Transplant
Intensive and Critical Care RN
ER & Heart Attack Unit RN
Interesting! Thank you for posting that! It’s helpful to believe in something when you can actually SEE the results!
Thank you for sharing your results with us! Very motivating!!!
Would anyone know when there will be another nutritional lecture at IACF?
We will have to talk to Mike about that. With the opening of the new box and everything, I’m sure he’s been swamped. I also want to talk to him about letting me give a lecture on Dyslipidemia (the disbalances in blood lipid level – cholesterol, triglycerides, good chol, bad chol, etc…).
Guys, great work this week, these workout were very tough. I commend you all for coming in and doing the work. Awesome job today with the run, I know the heat was intense.
Guys, tomorrow night one of our firebreathers Laz is having a fundraiser. FKCNCR is a nonprofit organization. All collected proceeds will be donated to Miami Children’s Hospital and a local family suffering with the Cancer epidemic. It’s a great cause and a good excuse to come and hang out. Here’s the link for more info.
http://fkcncr.org/