Regular Class WOD Local Comps WOD Regionals WOD
OTM for 5min
2 Deadlift @ 70%
+
2 Rounds
9, 6, 3
Power Clean – 165/105lbs
Burpee Over Bar
Rest 5min b/t Rounds
+
3a) Pendlay Row – 3 x 10, no rest
3b) Band Pull Aparts – 3 x 20, rest 60sec

Snatch – 3 x 1 @ 80%
+
Clean & Jerk – 3 x 1 @ 80%
+
2 Rounds
9, 6, 3
Deadlift – 315/225lbs
Box Jump – 24/20″
Rest 5min b/t Rounds
+
3 Rounds
5 Burpee Muscle Ups
Rest 2min

Front Squat – Heavy 1
+
2 Rounds
Row 500m
50 Double Unders
25 HSPU
20 T2B
15 Shoulder to Overhead – 160lbs
50ft Front Rack Lunge – 160lbs
Rest 8min b/t Rounds
+
3 Rounds
9, 6, 3
Deadlift – 315lbs
Box Jump – 30″
Rest 5min b/t Rounds

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What are the best Paleo coffee sweeteners
via Jane’s Healthy Kitchen

The spotlight is on Paleo Sweeteners now, because we’re living in times when sugars and carbs in processed foods are everywhere, causing epidemic health challenges worldwide. Many people are turning to the Paleo diet for answers and guidance. What did our ancestors eat? What is the best diet that humans were genetically designed to eat? By following a diet close to the ancestral diet, many people hope to restore health and balance in our bodies. See also my research and chart in 300 Sweeteners,Which is Best?, and “Natural” Sweeteners, A Closer Look. I confess that I have a strong bias in favor of low-carb sweeteners because of our current epidemic of sugar addiction, obesity, and diabetes. Please do share your comments below.

True Paleo Sweeteners were hunt-and-gather foods. I’m guessing our ancestors enjoyed sweets prepared from plants using their hands and stone tools. We’re looking at the Paleolithic period from 2.6 million years ago to 10,000 years ago. Some preparation and fermentation may have been possible, however it would have been very simple.

SUMMARIES ON COMMON SWEETNERS
Agave Nectar (Refined, 85% carbs, not Paleo)
This delicious sweetener is made from the agave plant. The juice is heated and hydrolyzed to make syrup, which is comparable in calories to table sugar and about 150% as sweet. Raw agave juice is clearly an unrefined Paleo sweetener. However, once it is boiled down and processed, that’s refined. And it’s surprisingly high in carbs -79% – 95%, often higher than high fructose corn syrup. However the carb content varies as there’s no industry standard for how to produce it. Agave syrup has a low glycemic level and doesn’t cause a sudden spike in blood sugar. That’s because agave’s main sugar is fructose, which is absorbed more slowly, and is digested in the liver. However new research shows that fructose is even more harmful than table sugar. Doctors say that consuming more than 20 grams (4 1/4 teaspoons) of fructose per day can trigger insulin response, metabolic imbalance, high cholesterol, and weight gain.

Artificial Sweeteners (0% carbs, Not Paleo)
Sweeteners such as Splenda, Aspartame, Equal, Saccharin, Sweet’N Low, Sucralose, Acesulfame K, NutraSweet, etc. have zero carbs. Artificial sweeteners range from 3 times to 13,000 times sweeter than sugar. We often don’t see high intensity sweeteners listed on packaged food labels. That’s because their miniscule weight is often far below the legal minimum of 0.5 grams per serving, therefore manufacturers are not required to list them.

Honey, Raw (82% carbs, Paleo, but high-carb)
Raw, unprocessed honey is a true Paleo sweetener that is twice as sweet as sugar. It is also regarded as a sacred superfood, and a remedy for many health ailments. Our ancestors were willing to take the risk of gathering it from beehives seasonally. But wait a minute – not every day! Honey is very high in carbs and calories, and it will give you a nice big blood sugar spike. It contains roughly 50% fructose, 44% glucose, and 1% sucrose – that’s close to sugar. For this reasons I reserve it as a rare Paleo treat, and do not use it in my recipes. However since there are no Paleo Police, you are free to choose.

Truvia (0% carbs, Not Paleo)
Truvia is a sugar substitute developed by The Coca-Cola Company and Cargill. It is sold as a tabletop sweetener and food ingredient. The main ingredient is corn-based Erythritol. If it is not marked organic, I’d assume it is genetically modified. The additional sweetness comes from natural flavors and Rebaudioside, a refined extract from stevia leaves by a proprietary process.

TL;DR: Give up the sweeteners and learn to enjoy your coffee with coconut oil or ghee, like a high-functioning CrossFit adult.