220517 "Is Acai Berry truly a 'Superfood'"

Food Trends are as popular as 'fake news'. Many times they strike social discourse becasue the facts are slightly exaggerated. Acai Berries and the associated trendy juice bars and smoothie joints have taken some general facts and created an accepted truth that is a bit reaching. 

It is true that the acai berry is be a good source of antioxidants, fiber and healthy fats, but that doesn’t mean it’s a better choice than other fruits containing potentially beneficial antioxidants. Blueberries for instance match up very closely to the Acai Berry as do avocados. Acai berry also has not been shown to help in weight loss, although becasue of the fiber content is is assumed that it would. 

The acai berry is a fruit harvested from acai palms in the rain forests of South America and has often been labeled a 'superfood' by some 'scientific' studies. . The truth is just about every bright colored fruit or vegetable fits in the category of “superfoods” along with nuts, beans, etc. There is no evidence to support any claim that acai is better than the other “superfoods” for your health, regardless of a potentially higher content of certain antioxidants. Each brightly colored fruit or vegetable has a unique content of beneficial antioxidants which work in unison to produce respective health benefits.

Now I do not mean to slander the wonderful fruit. Recall that I am not discounting the fact that it does contain some great health promoting properties. Eating an Acai bowl each day to help with weight loss or becasue it is a lower sugar alternative snack is not the best idea though. For those wishing to lose weight the common sense method would be to diversify and simplify your menu. Stick to the program, lean meats, nuts, seeds, some fruit, no sugar for the best lifestyle . 

So.. Super... maybe not ... But good for you, the Acai berry truly can be in moderation. 



2X :30

Squat Jacks

Piked Handstand Push Ups

Alternating Single Leg V Ups

Elbow TO instep W/ Reach

InchWorm W/ Push Up


Dynamic Mobility-

-Samson Stretch

-Pigeon Stretch 

-Banded pass Thrus

-Banded Trunk Rotations

-Kip Swing, global extension



3 Rounds ; 1 min @ each ; 1 min Rest Between Rounds

*For Max Reps

-Box Jumps

-Push Press



-Toes To Bar




Lacrosse ball Mobility for 5 minutes - sub scapula, front and rear deltoid, chest .



-Banded good Mornings

-Banded Hip Activation

-Banded Squats

-Banded Press

-Banded Pull aparts

-banded Pass Thrus


Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch




30 Snatches for Time



Cool Down :

Run 400m 

Couch Stretch

Lat Band Mobility 




1K Row


1:00 Plank

1:00 Side PLank L

1:00 Side PLank R


Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Roll Out, Hamstring Floss, PNF, Squat W/ T Spine Rotation



Front Squat

5X5 @72-75%

*Same Weight Across



4X 3min AMRAP

400m Run 

Max Rep Pull Up (preferably strict!)

*@0,3,6,9 minute mark athletes stop and run 400m. Scoring for day is max reps of pull up completed. 




2X :45 work :15 rest

-High Knee Jump Rope

-High Jump Singles

-Double Unders



10 DB Front Raises (moderate Weight)

10 DB Renegade Row

10 DB Alternating Strict Press



15 Min EMOM

A. 3 Legless Rope Climbs (scale to hip bridge Rope lowers)

B. 12 Strict Ring Dips

C. 50/50m Overhead Dumbbell Carry/Farmer Carry *switchDB positions at 50m Mark



10min AMRAP

50 Double Unders

30 Walking Lunges

25 Push Up

**Compare TO 3/2/17




Lat Band Mob/ Bully Stretch/ Scapula Distraction / Banded Iron Cross


800m Run


Push Up W/ Plank Rotation

KB Deadlift

KB Goblet Squat


Spend 8 Mins Reviewing the Deadlift and Push Press.



Tabata Mash Up


Tabata Deadlift @ 155#

Rest 2:00

Tabata 'American' KB Swing @ 70#

Rest 2:00

Tabata PUSH Press @ 155# *this is meant to be heavy and slow


Cash Out:

3X 15 GHD Sit Ups

Rest As needed Between Sets