Dare to be Victorious!

"Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat."

-Theodore Roosevelt

Warm Up

Strength/Skill
3x2 Front Squats

Workout (2 part) (wod comes from Optimum Performance Training)
#1:
4 rounds for time;
10 HSPU
20 burpees
Run 400 m

rest 5 - 7 mins.

#2
for time;
15 Power Cleans @ 155#
5 muscle ups
12 Power Cleans @ 155#
5 muscle ups
9 Power Cleans @ 155#
5 muscle ups
6 Power Cleans @ 155#
5 muscle ups
3 Power Cleans @ 155#

Then 3+ hours after main workout

Endurance (from CrossFit Endurance)
Run 10 meters on the min. Every minute, add 10 meters.
set up 2 cones 10 meters a part, and add one return trip each minute on the minute...
You are to add 10 meters each round until you can no longer continue.


NUTRITION

Sweet potatoes

Health Benefits

How sweet it is for your health to eat sweet potatoes! Not only do they taste like dessert, here's the latest research on sweet potatoes surprising benefits.

Unique Proteins with Potent Antioxidant Effects

Sweet potato contain unique root storage proteins that have been observed to have significant antioxidant capacities. In one study, these proteins had about one-third the antioxidant activity of glutathione-one of the body's most impressive internally produced antioxidants. Although future studies are needed in this area, count on these root proteins to help explain sweet potatoes' healing properties.

A Sweet Source of Good Nutrition

Our food ranking system also showed sweet potato to be a strong performer in terms of traditional nutrients. This root vegetable qualified as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron. How do these sweet potato nutrients support our health?

An Antioxidant-Rich, Anti-Inflammatory Food

As an excellent source of vitamin A (in the form of beta-carotene) and a very good source of vitamin C, sweet potatoes have healing properties as an antioxidant food. Both beta-carotene and vitamin C are very powerful antioxidants that work in the body to eliminate free radicals. Free radicals are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer. This may explain why beta-carotene and vitamin C have both been shown to be helpful for preventing these conditions.

Since these nutrients are also anti-inflammatory, they can be helpful in reducing the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, and rheumatoid arthritis.

In addition, sweet potatoes are a good source of vitamin B6, which is needed to convert homocysteine, an interim product created during an important chemical process in cells called methylation, into other benign molecules. Since high homocysteine levels are associated with an increased risk of heart attack and stroke, having a little extra vitamin B6 on hand is a good idea.

If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as sweet potatoes, part of your healthy way of eating, may save your life, suggests research conducted at Kansas State University.

While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency.

Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema.

Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure at least one of the World's Healthiest Foods that are rich in vitamin A, such as sweet potatoes, is a daily part of your healthy way of eating.

So, the next time you have the urge for something sweet, how about a thick slice of sweet potato pie? It's one dessert guaranteed to satisfy your whole body, not just your sweet tooth.

(For more information on sweet potatoes and other beneficial foods checkout
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64)