October 3rd, 2011

Cooking with Fat

The primary concern when cooking with fat is oxidation. Oxidized fats wreak havoc on the body. Saturated fatty acids(SA) handle heat very well because they oxidize at a high temperature. Polyunsaturated fatty acids (PUFA) oxidize quickly when heated. Monounsaturated fatty acids(MUFA) oxidize at lower temperatures than saturated fats, but at higher temperatures than polyunsaturated fats. Take a look at the chart above to find the best and worst cooking oils.

CrossFit Games Event 10

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Post time to comments.

Compare to here.


14 Responses

  1. For some reason super pyched for this. Wanted a good heart-defect check WOD to start the week. And this is a great chipper!

  2. 25:43 rx’d.

    I was 14 secs slower today than my previous time, but that’s ok– the WOD is done for the day! Suckas!

  3. 20:03
    sub’d on a few but less than Aug 9th and decreased 1:15. Increased Box to full 24inch, Wallballs still 14#, KB increased to 70# (should go higher next time), Shoulder to Overhead minor increase 5# (75 but was tough), minor shoulder issues so did GHD situps (1st time all the way to floor). I was not looking forward to this for shoulder stress, Jeff suggested the GHD and staying at 14# WB which made the workout good w/o further shoulder issues. Glad I made it in!

  4. 15:21 CFS Rx’d
    (2pood KB, 8 rope climbs for the sled pull)
    Still love this WOD, though the darn rope climbs kicked my butt! I have to get myself moving on those, at least the first couple before fatigue kicks in.

    Nice job 5:30, good solid work done!

    • Shawn, thanks for setting up the Double Under challenge. I’m looking forward to it and signed up on the wall today. Really appreciate your extra effort in helping me and others……so “CFS” of you! 🙂

  5. 22:05 rx’d (55 second PR)

    Did the first 5 exercises in 9 minutes and then spent the next 14 minutes on the last 3.

  6. 15:40 Rx’d (2 min slower than last time)

    Was feeling pretty good until I hit the ground to overhead. Then the rope climbs took me down way more than usual.
    Thank you ladies for including me in the 9:15 female power hour. Apparently I was the only guy that didn’t get that memo. Still had a great time and am inspired how hard everyone pushed themselves.

    • Great job Matt! FYI – We’re all wearing pony tails tomorrow… Thought you’d want to know. 😉

  7. 19:03 Rx
    CFG10 -enough said!

  8. 22:35
    (scaled – 14# WBS, 53# SDLHP, 75# S2O)

    Shaved over 4 minutes from last time – scaled the same. Not sure where or how that happened. Maybe I did less whining this time.

  9. Dwayne,
    I know why you shaved so much off. You are here regularly. You work hard and this has caused you to be more fit! Simple formula! Great job.

  10. 22:39 rx’d (1:20) PR

    I did the WOD backwards because of overcrowding. I seriously wonder if it would have been easier to go the other direction. Overheads, burpee’s, and rope climbs killed me for the rest of the time.
    Will have to go in correct order next time.

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