"Wise men talk because they have something to say.
Fools talk because they have to say something."
~Plato

Warm Up

Skill/Strength
3x3
Power Clean & Jerk
Handstand Push Up
(use a weight that is @ 80% of your 1RM)
this is not timed but once you pick the bar up do all 3 reps without setting the bar down
same for the HSPU

Workout
(comes from CrossFit Calgary)
21 Dead Lifts M @185/ W @135
50 Double Unders
30 Burpee Pull Ups (aka G.I. Janes)
50 Double Unders
21 Dead Lifts (same weights)
this is for best time

Rest 10 Mins. then

Endurance
(this comes from CrossFit Endurance)
20:10 x 8 rounds, (20 Seconds on 10 Seconds off, all out efforts)
Use a treadmill, set @ 12% incline @ a speed 30 seconds slower
per mile than your best 5k pace. Do not reduce the speed.



NUTRITION

This is an article that a friend of mine, Webster Smith, posted.
Written by: Mark Hyman, MD Practicing physician and pioneer in functional medicine

I'm only going to post a small piece of the article here, but the whole thing is well worth reading.
This is the link to it
http://www.huffingtonpost.com/dr-mark-hyman/5-steps-to-reversing-type_b_263424.html

Dietary Recommendations to Reverse Diabetes

Here are more specifics.

Meal Timing

• Eat protein for breakfast every day, such as whole omega-3 eggs, a soy protein shake, or nut butters.

• Eat something every 4 hours to keep your insulin and glucose levels normal.

• Eat small protein snacks in the morning and afternoon, such as a handful of almonds.

• Finish eating at least 2 to 3 hours before bed. If you have a snack earlier in the day, you won't be as hungry, even if you eat a little later.

Meal Composition

• Controlling the glycemic load of your meals is very important.

• You can do this by combining adequate protein, fats, and whole-food carbohydrates from vegetables, legumes, nuts, seeds, and fruit at every meal or snack.

• It is most important to avoid eating quickly absorbed carbohydrates alone, as they raise your sugar and insulin levels.

Travel Suggestions

• Two handfuls of almonds in a zip-lock bag make a useful emergency snack. You can eat them with a piece of fruit. Remember, real food is the best.

What to Eat

Choose from a variety of the following real, whole foods:

• Choose organic produce and animal products whenever possible.

• Eat high-quality protein, such as fish -- especially fatty, cold-water fish like salmon, sable, small halibut, herring, and sardines -- and shellfish.

• Cold-water fish such as salmon, halibut, and sable contain an abundance of beneficial essential fatty acids, omega-3 oils that reduce inflammation. Choose smaller wild Alaskan salmon, sable, and halibut that are low in toxins. Canned wild salmon is a great "emergency" food.

• Eat up to eight omega-3 eggs a week.