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Monday, August 31, 2009

Grip Strength

"The road to success is dotted with many tempting parking places."
-Unknown

Warm Up

Strength/Skill
Deadlift
3-3-3

WOD #1
(from The Rocky Mountain Regional Qualifiers)
3 rounds for time:
10 Chest to bar Pull Ups
10 Front Squats @ 165#
10 Burpees

Rest 7-10 mins.

WOD #2
(from CrossFit Football)
5 rounds for time:
5 Power Cleans @ 185#
20 Double Unders

Rest 3+ hours

Endurance
(from CrossFit Endurance)
Run
8 mins. of 100 meters on/ 30 sec. off

rest 4 mins.
4 mins. of 100 meters on/ 30 sec. off
rest 2 mins.
2 mins. of 100 meters on/ 30 sec. off


NUTRITION

Maca is a potent herb that can regulate the endocrine system which consists of glands that produce hormones necessary for essential body functions. The herb maca has been found effective in increasing a person’s energy levels, encourage growth and stimulate metabolic functions. The nutrients found in maca fuels the system and encourage hormone production.

Sunday, August 30, 2009

Embrace Fear

“Excellence can be obtained if you:

...care more than others think is wise;
...risk more than others think is safe;
...dream more than others think is practical;
...expect more than others think is possible.”
unknown

Warm Up

Strength Skill
Overhead Squats
4x2

WOD
(CrossFit)
5 rounds for time:
15 Power Snatch @ 95# (CrossFit)
Run 400 meters

Endurance
(from CrossFit Endurance)
Run (Death by 10 meters)
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...
Either way, you are to add 10 meters each round until you can no longer continue.


MIND


Scare yourself once a day.
Step out of your comfort zone and live life to the fullest.
"Fight or Flight", that is a very true statement. When you find yourself in an uncomfortable
situation, whether it be physically or mentally, do you rise to the occasion or do you allow that situation to take over?
Being nervous or feeling fear can be a good thing, if it is not allowed to completely take over. Controlled fear can allow your senses to become heightened. The more prepared you become for these situations the better you will be at controlling your fears and nerves.
Speaking in front of an audience, performing surgery, taking an exam, or as simple as taking on a daily workout, allow the fear (nerves) you feel just before you begin to take over but for only five seconds. Close your eyes and slowly count to five, and let your fears completely take over. By the time you reach number five, harness that fear and use it to elevate you to the next level.

"Courage is doing what you're afraid to do. There can be no courage unless you're scared." ~Edward Vernon Rickenbacker




Friday, August 28, 2009

Don't Worry

"If we're growing, we're always going to be out of our comfort zone."
John Maxwell

Warm Up

Strength/Skill
3-3-3 Overhead Squats

WOD
"Silver's Challenge"
10 rounds for time:
3 Muscle Ups
6 Burpees
9 Box Jumps
12 Double Unders

Endurance (from CrossFit Endurance)

Sprint/Recover:

3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off) Start next round after 10 sec rest..

All out Efforts!


MIND

Don't forget about the "small" things in life. They are what matter most!





Thursday, August 27, 2009

Passion

A wise man once said
"sure you can fraction the reps and/or weight, and make it feel a little easier and still get a good time; or you can not be afraid and get uncomfortable"
-OPT

Warm Up

Strength/Skill
50 Unbroken Double Unders

WOD (from CrossFit Football)
For Time:
15 Squat Clean & Jerk
200 meter Sprint
10 Squat Clean & Jerk
100 meter Sprint
5 Squat Clean & Jerk
50 meter Sprint
M @155/ W @95

Rest 3+ hours

Endurance (from CrossFit Endurance)
Run for 15 minutes
Cover as much ground as possible!


PASSION

If you have a passion for something, pursue it 100%!
If you do what you love, the money will come.
Never ever make your ambition or priority money.
If you do, you will never make or have enough.
Money absolutely cannot fill any void or "missing piece"
in your life.
Pursue your Passion and in that chase you will find True Happiness!

Wednesday, August 26, 2009

Practice

This is Amazing!!


Never Quit!

"Once you learn to quit, it becomes a habit."
-Vince Lambardi



Warm Up

Strength/Skill
One Leg Deadlift
2 x 5 on each leg

WOD (choose one, or if your body is feeling strong do both)
#1
"Nate"
As Many Rounds As Possible in 20 mins.
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings @ 70#

Rest 7 to 10 mins.

#2
5 Rounds For Time
5 Deadlift
20 Box Jumps
This WOD should be done in under 10 min.
Deads in the WOD should be heavy!

Rest 3+ hours

Endurance
(from CrossFit Endurance)
All out Efforts!
90 seconds on, 90 seconds off x 6 (from CrossFit Endurance)
Cover as much Distance as possible in each of the 90 sec intervals.






EQUIPMENT

My hands get pretty torn up after days and days of hard WODs.
Gloves immediately kill my grip, so this is a good video from
CrossFit Solano, showing how to make reusable "gloves" from
sports tape.



How To Tape Your Hands Man! from CrossFit Fury on Vimeo.

Tuesday, August 25, 2009

Dedication

"Never be afraid to try something new.

Remember, amateurs built the ark.
Professionals built the Titanic."
-Unknown


Warm Up

Strength/Skill
Snatch
1-1-1-1-1 (comes from CrossFit Calgary)

WOD
(comes from CrossFit Calgary)
21, 15, 9, 15, 21 rep rounds for time:
Thrusters
Sumo DeadLift High Pull
M @ 95/ W @ 65

Endurance
For time: (This is an all out effort)
Run 200 m
(rest 30 sec.)
Run 400 m
(rest 45 sec.)
Run 600 m
(rest 60 sec.)
Run 800 m
(rest 90 sec.)
Run 600 m
(rest 60 sec.)
Run 400 m
(rest 45 sec.)
Run 200 m

DEDICATION

If you want to be the best, at anything, YOU must dedicate yourself
to it. Practice when no one else is. Compete against those who are
Smarter, Faster, Stronger and More Experienced than you are.
Dedication pays off! Dedicate yourself to your sport, job or hobby.
If you're going to do something, why not be the absolute best?
Charge Hard!



Monday, August 24, 2009

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)

Sunday, August 23, 2009

“He who is not everyday conquering some fear
has not learned the secret of life.”
-Ralph Waldo Emerson.

Warm Up

Workout
"Barbara"
5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 2 minutes between each round;
Keep your rounds consistent


Endurance
Rest


MIND

This is one of my all-time heroes, Pyrros Dimas.
He ways 180 lbs. and clean and jerking 468 lbs, to win
the gold medal at the '96 Olympics. It shows the potential of what the human mind and body, when in-sync, are
capable of. Stay Strong, Stay Tough, Stay Focused.
CHARGE HARD!





Saturday, August 22, 2009

Grass Fed or Organic?

"Things turn out best for the people who make
the best of the way things turn out."
-John Wooden


Warm Up


Workout
10 rounds for time:
10 Deadlift M 155/ W 95
10 Push Up

Rest 3+ hours then

Strength/ Skill
Front Squats
4-3-2-1-1-1

Endurance/ Stamina
5 rounds for time(s):
Run 200 m
15 Burpees
Run 200 m
15 Box Jumps
Rest 2:00



NUTRITION

This is an article I pulled from CrossFit Balboa.
It is very informative about what is the difference
between, "Organic" and "Grass Fed" cows (beef).



Grass Fed

Foo

Exert from interview with Dr. Jonny Bowden...

Q: I was in the organic store the other day and they were trumpeting how ground beef in the grocery store usually has the DNA of 1,000 different cows in it, while farm-raised organic stuff is often from one cow. Should I care?

A: You should care very much, but probably for slightly different reasons.

Ground beef in the grocery store inevitably comes from what we call "feedlot farms." These places are basically factories, and they bear as much resemblance to the old country farms of our childhood as a cheap Casio keyboard does to a handmade Steinway grand piano.

Cows on these "farms" are production machines for meat and milk. They're fed grain, which isn't their natural diet, and which causes great acidity in their systems. This produces "meat product" that's very high in inflammatory omega-6's and woefully lacking in omega-3's.

They're kept in confined pens and fed antibiotics to prevent the sickness that inevitably arises from the close quarters. They're fed steroids and "bovine growth hormone" to help fatten them up. Then they're "processed." Whether the end product — the meat that winds up on your plate — has the DNA of 1,000 cows in it or not, it's not something you should be eating.

Grass-fed meat is a whole different ballgame. Cows were meant to graze on pasture —their natural diet is grass, and when they roam on pasture and graze on grass their meat is higher in omega-3's and CLA (conjugated linolenic acid), an important fat that has anti-cancer activity and may also help reduce abdominal fat. Since the cattle aren't in confined quarters and they're not eating primarily grains, they don't get sick as much and aren't fed massive quantities of antibiotics.

Now, "organic" meat is somewhere in between the two extremes. It usually means the cows were fed organic grain, which is only a minor improvement since cows shouldn't be eating a diet of grain in the first place.

While the perception is that organically raised meat is better than non-organic meat, it's still not nearly as good as grass-fed (pasture raised). Sometimes grass-fed meat is also organic, but some very conscientious farmers who raise real, healthy, pasture-grazing cows don't meet some obscure government standard for organic so they're not able to say their meat is "organic."

I wouldn't worry about it. Given a choice, I'd go with grass-fed over organic every time, though in the best of all worlds, you'd get both.

For what it's worth, every study you've ever seen that talks about the bad health consequences of meat eating is looking at people who eat highly processed meat from factory farms. It would be very interesting to see if there are the same negative consequences to eating a diet of grass-fed (organic) beef with plenty of vegetables to balance it out.

No study like that has ever been done, but my hunch is that if people ate that way, the so-called "negative" health effects ascribed to eating meat would disappear.

Posted on T-Nation

Friday, August 21, 2009

"You don't change who u are to live out Your dream.
You pursue Your dream, & that changes who You are.
A dream is both target & catalyst."
-John Maxwell


Warm Up

This is a two part workout, to work on stamina
#1
(from the CrossFit main site)
Walking Lunges for 100 ft.
21 Pull Ups
21 Sit Ups
Walking Lunges for 100 ft.
18 Pull Ups
18 Sit Ups
Walking Lunges for 100 ft.
15 Pull Ups
15 Sit Ups
Walking Lunges for 100 ft.
12 Pull Ups
12 Sit Ups
Walking Lunges for 100 ft.
9 Pull Ups
9 Sit Ups
Walking Lunges for 100 ft.
6 Pull Ups
6 Sit Ups

Walking Lunges for 100 ft.
3 Pull Ups
3 Sit Ups


Rest 5 to 10 mins.

#2
(from CrossFit Calgary)
Run 400 meters
10 Muscle Ups
150 Double Unders
10 Muscle Ups
Run or Row 400 Meters
10 Muscle ups

Both are an all out effort for best time



MIND

This is a video posted by Rob Orlando from CrossFit Hybrid
This is a GREAT example of mental focus and strength!


http://media.crossfit.com/cf-video/CrossFitHybridStrongman_100Backsquats200lbs.mov


Also I want to pay tribute to an Amazing athlete we
lost this year. RIP Shane McConkey


REMEMBERING SHANE McCONKEY
Scott Gaffney on Shane’s Legacy

Words: Scott Gaffney

A three day storm had just ended and it was sunny and cold and one of the best days of the season. My wife could not believe it when she showed up to ballet class and saw Shane with his daughter. “I am leaving in a couple of days and I just wanted to spend some more time with Ayla,” Shane said. From there they went to ski class where Shane spent the afternoon at Tahoe Donner skiing with Ayla. They stayed after class that day and closed down the mountain riding together…
For the first time in his life there was something more important than skiing and jumping.—Snowboarder Jeremy Jones


One of Shane’s best attributes was that he could go from zero to 100 and back to zero without blinking. He could play with Ayla at the park in the morning, throw a quadruple backflip ski BASE in the afternoon and read her a book before bedtime. The rush he received from skiing and BASE-jumping was as vital as oxygen, but he could flick the switch back to “real” on a moment's notice.

So what is Shane McConkey's legacy? Many believe that it is his visionary gift of rocker to skiing and snowboarding. Others cite his humor. Some feel it's the inspiration he provided to countless people to push themselves a little further. And others will be forever moved by the manner in which he made every day count.

No one is wrong. Because Shane McConkey gave so much to all of us. He made us say, "Sick!" and "Oh my god" over and over, and he made our skin tingle when we watched him throw his hands in the air or fist pump because for a moment we felt we were witnessing pure exhilaration. I like to think that if we were all told we had 24 hours to live, a great percentage of us would want to rush out to do the kinds of things Shane did on a daily basis.

Surrounded by the spectacular towering walls of the Dolomites, Shane McConkey had already packed 10 lifetimes in one short brilliant one. He pointed his skis toward the edge of the world and sailed off into space, rotating once and then twice, only to find that his left ski failed to release, preventing him from flying away. To make matters worse, the right ski became tangled on the left. He remained focused on reaching that left binding and releasing it so he could achieve a snag free deployment. Valuable seconds whisked away before he managed to do just that, and turned into perfect flying position. But there were no seconds left. He impacted the snow, and died instantly.

We lost an incomparable athlete, inspiration, joker, warrior, entertainer, visionary, legend, hero, best friend, son, husband and father. The resulting void can never be filled. But you know what? Yet again, Shane came out on top. Because when it came to actually living while alive, Shane McConkey had already won.

Thursday, August 20, 2009

"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.

Wednesday, August 19, 2009

Warm Up

Strength/Skill
Front Squat
3x3 (meaning 3 sets of 3 reps all at the same weight)

Workout
"Fran"
21-15-9 for time:
Thrusters M @95/ W @55
Pull Ups

Rest 5 minutes then

Endurance
(from CrossFit Endurance)
Run 6 x 400 meters, Never slowing more than 3 sec. from best
interval. 2 min recovery between each interval


Mental Strength

After the Gun

This is fantastic article about the power your mind. Written by Patrick Cummings

The article comes from AgainFaster.com


His name was Brett and he was the fastest kid I ever knew. He was shorter than I was, and lighter. He never seemed to get tired. He ran the 400-meter race every meet, and that confused me. I didn’t understand anybody who would want to do that. Every time he did, though, I was relieved. If he ran the 400, then it meant he couldn’t run the 200, and that was my race.

Senior year in high school, I only lost the 200 was when he was in it. I couldn’t catch him.

The end of the season came, and our team of athletic misfits gathered in the center of the track for the league championship meet. A few hours later, I was setting my blocks for the 200-meter final. Twenty-two and a half seconds after the gun, I crossed the line ahead of everybody else.

Call it hubris if you like, but there was never any question in my mind as to what the result would be. Over my entire athletic career, the only moments of clear, unquestioned confidence came at the start of that event. They were the kind of moments where nervousness somehow transforms into energy instead of dread. The kind of moments where your body is light and your mind uncluttered. The kind of moments I never felt when Brett lined up beside me.

I lost my competitive fire not because I’ve stopped wanting to be the best, but because I stopped wanting to be disappointed.

No matter how many races I won, I never believed I could beat Brett. And so I never did.

And that’s a hard habit to break.

From the first CrossFit workout I hit, and almost every subsequent one since, I knew where I would finish before the clock ever started. I never thought I could win, and so I've finished lower far more often than I have higher.

High school track and field long gone, it’s been awhile since I've felt that unquestioning confidence. Years away from organized sports have dulled my desire to win, and my inability to transcend my own muted expectations have left my progress stagnant in the gym.

I never beat Brett because I knew I never could. I didn’t let him make me better. Instead, I felt sorry for myself. I settled for being good rather than the best. And as a result, I never grew as an athlete.

I’ve watched this video fifteen times now, and every time I do, I am amazed at something. Something other than Usain Bolt and his new world record. It comes at the end of the video, while Bolt takes his victory lap.

The camera finds Tyson Gay, second place in the race and amongst the few men on this planet even remotely in the same league as the Jamaican. The race is over and the results are on the board. Bolt runs a 9.58, Gay a 9.71. With a slightly injured groin, Gay sets the American record and runs the third fastest time ever recorded.

The camera finds Gay, and though we can’t see his face, the gesture he makes is familiar to us all. It’s one of disappointment.

Instead of lining up next to the 6’5” Bolt and thinking, “I’m just going to try and beat everybody else,” he went after the top dog. And because he did, he ran faster than he ever had before.

You can’t learn confidence, but you can earn it. Gay may have lost that race, but he knows he can go faster. He knows what it feels like, and it’s that feeling that he’ll be chasing every race, whether Bolt lines up beside him or not.

I never let Brett make me faster, and I haven’t let James Hobart or Stacey Kroon make me faster, even though I line up with them for every WOD. My progress is minimal and slow and I have grown impatient with it.

I lost my competitive fire not because I’ve stopped wanting to be the best, but because I stopped wanting to be disappointed when I was proved anything less. I have forgotten the single most important lesson we learn from CrossFit: Through struggles, to the stars.

I have beaten James at exactly one workout over the past year and change. It’s time I finally went after the big dog.

Tuesday, August 18, 2009

Situational

Warm Up

Strength/Skill
Power Cleans
2-2-2

WOD
10 to 1 of; for time
Clean and Jerk (M @135/ W @95)
Muscle Ups
Run 200 Meters

(The cleans are full squat cleans; if you cannot do
muscle ups, substitute 4 pull ups & 4 dips for 1 muscle up.
So round 1 would be 10 C&J, 40 pull ups/ 40 dips, Run 200
meters, round 2 9 C&J, 36 pull ups/ 36 dips, Run 200 meters,
etc.)

Endurance
Rest Day



Situational

Satisfying real-world demands

How well do I want to perform in real-world situations that involve movement and action? This simple question might profoundly transform your perspective of what it means to be “in shape”.

Modern lifestyle has made natural movement skills become optional.

So why run? Why jump? Why climb? Why lift? Why…walk?

Because we believe that even a highly civilized world holds a multitude of situations where our evolutionary capacities remain indispensable.

Not only they are still useful in a potentially vital manner, but any specialized approach would inevitably lead to failure.

(this is one of the "3 Pillars" of the MovNat (Move Natural) philosophy)

Movnat.com is a great resource for functional training.

MovNat is owned and run by Erwan Le Coree

Monday, August 17, 2009

Gluten-Free

Warm Up

Strength/Skill
Squat Snatch (work up to 90% of 1 RM)
1-1-1-1-1-1

Workout
1 Hang power snatch, 1 overhead squat, 1 L pull-up
2 Hang power snatches, 2 overhead squats, 2 L pull-ups
3 Hang power snatches, 3 overhead squats, 3 L pull-ups
Etc...
10 Hang power snatches, 10 overhead squat, L pull-ups
M @95#/W @55#

Rest 10 Minutes

Endurance
(from CrossFit Endurance)
Run 8 x 200 meters @ 90% effort. Rest 1 minute between intervals


Nutrition Knowledge

Article from the Northwest Herald, written by: JAMI KUNZER • jkunzer@nwherald.com

Celiac Sufferers Finding more answers for a once-mysterious disease


When 5-year-old Fiona Brady gets sick, it’s usually because she’s “been glutened.”

That’s the phrase her family uses to describe the excruciating pain she goes through when she accidentally eats food containing gluten. She’ll likely vomit and remain in a fetal position for up to eight hours, said her mother Karen Brady, of Huntley.

“Someone compared it to feeling like glass is going through the stomach,” she said.

Fiona has celiac disease, a digestive disorder affecting children and adults that does not allow foods containing gluten to be properly absorbed. The food creates a toxic reaction that damages the small intestine and causes other health problems.

But celiac awareness is growing along with the availability of gluten-free foods.

Celebrities, such as Elisabeth Hasselbeck, who has the disease and wrote the book, “The G-Free Diet: A Gluten-Free Survival Guide,” have brought attention to celiac.

It is believed one out of 133 people have celiac, but go undiagnosed. And many with the disease struggled for years before getting the simple blood test used to screen for it.

“Nobody would test me,” said Elizabeth Secora of McHenry, who hopes to start a support group through an affiliation with the Celiac Disease Foundation. She was diagnosed a couple years ago at age 41 after a lifetime of suffering.

“When I was diagnosed, there was just not a lot of information,” she said. “A lot of doctors didn’t really know about it.”

The symptoms of celiac – unexplained weight loss or gain, bone or joint pain, fatigue, bloating, gas, abdominal pain, chronic diarrhea or constipation – are similar to other conditions, such as irritable bowel syndrome.

That’s why it can be a difficult diagnosis, said Dr. Laura Buthod, a pediatrician with Centegra Primary Care. In roughly 15 years, she said she’s worked with about five children with celiac.

“Sometimes we’ll diagnose the parent when we find it in the kids and they didn’t realize,” she said. “They just thought it was a little bit of a bellyache.”

In young children, the disease can cause weight loss and a distended or swollen belly, mimicking the symptoms suffered by malnourished children.

That was the case with Fiona, who was diagnosed at age 3 after experiencing symptoms since she was 18 months old. Karen Brady said her children are relatively small, so she didn’t think too much of Fiona’s petite size.

But her daughter kept getting sick.

“I felt like we should have a bat phone to the doctor’s office,” she said.
She eventually spoke with her father-in-law, who was diagnosed with celiac as an adult. He and Fiona suffered similar symptoms. She pushed for the blood test, despite the fact that doctors were reluctant to do it.

After the diagnosis, Karen Brady started her daughter on a gluten-free diet. Fiona was better within a few months. At about 36 pounds, she’s still small for her age, but is finally gaining weight, her mother said.

The only treatment is diet, Buthod said.

“That’s as easy as it is and as hard as it is,” she said. “It seems like an easy answer, but this is tough.”

Gluten is the common name for proteins in specific grains, including wheat, rye, barley and triticale.

Wheat also comes in the forms of drum, semolina, spelt, kamut, einkorn and faro.

Imagine constantly hunting labels for these as well as phrases, such as “this product was processed in a facility that has wheat.”

A dietitian can help, said Erica Kronkey of Crystal Lake, a registered dietitian who worked with the Brady family.

“You don’t realize how many things have this in it, even things like medication and lip gloss,” she said. “It crosses over to more than just diet.”

Awareness of the disease is positive, but the gluten-free diet is becoming “kind of a buzz word,” Kronkey said.

Those with the disorder can lose weight, but the diet should not be used as a weight-loss method, she said. “You only do it if you have to,” she said.

In Secora’s case, insurance wouldn’t pay for a nutritionist, so she felt overwhelmed.

“Part of the frustration was a lack of support,” she said. “That first trip to the grocery store, I kind of left in tears.”

Like many dealing with celiac, Karen Brady spends much of her time reading labels. “If I don’t have a label, she can’t eat it,” she said. “Until we started with the gluten-free diet, we had no idea how much this was in everything.”

Stores, such as Trader Joe’s, Whole Foods and health food stores, carry a fairly wide variety of gluten-free foods, while others, such as Meijer, Woodman’s and Jewel-Osco, are starting to carry more of the foods, Brady said.

The foods can be pricey, though, with a loaf of bread costing anywhere from $5 to $6, she said.

Some restaurants do offer gluten-free menus, including several locally, such as Pizzeria Uno, Marcello & Sons and Outback Steakhouse. Nick’s Pizza & Pub recently added a gluten-free pizza to the menus at its Crystal Lake and Elgin restaurants.

Deerfields Bakery in Schaumburg features gluten-free cakes and cookies. And Betty Crocker now makes a line of gluten-free baking mixes.

Even with the offerings, the Bradys have to be extra careful because Fiona is sensitive even to the slightest bit of gluten. If a gluten-free pizza has been cut with a knife that previously cut a pizza with gluten, it has been contaminated enough to cause trouble.

Fiona was sick for five hours after eating gluten-free Italian Ice at an ice cream shop. The scooper had been washed, but other scoopers used to scoop out of the same Italian Ice container apparently had not.

Even touching items, such as a grocery cart handle, modeling clay or soap containing gluten, can cause Fiona to break out in a rash. And if she happens to put her hand in her mouth after being exposed to it, she can get sick.

Karen had at least three meetings with Fiona’s pre-school teachers before the start of school. “After Christmas break, they finally got it,” she said.

Something as seemingly harmless as a sensory table with flour could hurt Fiona if she breathes it in or touches a toy with remnants of the flour on it, her mother said.

“I don’t think people understand the severity of it, the damage it can do,” said Betty Kelly, Fiona’s pre-school teacher at The Learning Tree in Huntley.

Kelly became familiar with the disease when her son was tested for celiac as a child. Teachers had to be sure Fiona played with her own gluten-free modeling clay, ate her own snacks and used her own soap.

“We had to look above and beyond the obvious to see how our day would affect her,” she said.

Fiona can’t eat treats given at birthday parties. At a Bible school once, she refused a cupcake. Unaware, volunteers encouraged her to eat it. She now wears a medical ID bracelet because of situations like this.

And she’ll likely face even more problems when she starts kindergarten this fall, her mother said. She worries about art projects, such as the use of paper mache that contains gluten.

“I had someone say, ‘It’s not a peanut allergy. She’s not going to die,’” Karen Brady said. “It can be just as damaging as having a peanut allergy.”

Celiac groups, free testing
• For information, go to www.celiac.com.


Sunday, August 16, 2009

Warm Up

"Ryan"
5 rounds for time:
7 Muscle Ups
21 Burpees
(This is from the CrossFit mainsite)

Rest 7 to 10 minutes then

From CrossFit Endurance
Run: 8 x 200m @ 90% of best avg. Rest 1 min. between intervals




Saturday, August 15, 2009

WarmUp

WOD for time
12 Squat Cleans @ M155/ W 95
6 Handstand Push Ups
30 Double Unders
9 Squat Cleans @ (same weight)
9 HSPU
30 DU
6 Squat Cleans @ (same weight)
12 HSPU
30 DU

Rest 5 exactly

Endurance
then from CrossFit Endurance
Run 2 Miles @ 90% for time


Nutrition-Health

This a great article that I read off of James "OPT" FitzGerald's Blog, which
was forwarded to him from Jeremy Gordon of CrossFit Hampton Roads
Well worth the time to read it.



Sir/Ma'am. I am writing regarding a strong, yet unmentioned connection
between three articles in your recent publication.

The first article dealt with Celiac in the Elderly. The second addressed
Folic Acid deficiencies and its association to Allergies. The third is
titled "Keys to Managing Adult Acne."

My comments, although they may not initially seem so, are directed at a
common ground between these articles. There is a pervasive methodology
within studies related to maladies to focus on symptoms even though
intending to identify sources. This usually stems from a narrow scope (i.e.
specialists attacking the problem) and the lack of a unifying concept or
approach to nutrition (Cordain). I commend the search for a vitamin and/or
mineral deficiency in identifying the cause of allergies. I commend the
identification of Celiac-Spruce in elderly (and its associated resultant
vitamin and mineral deficiencies). And I commend the discussion of Adult
Acne. However, there is a common link between these ailments that,
unfortunately, allows many other "symptoms" to become red herrings.

The USDA "MyPyramid," and its precursor "Food Pyramid" promote (as the first
step, or the base in each model) eating at least 3 ounces of whole grains
(breads pasta cereals, crackers, rice) every day. However, there are
serious impacts to the human digestive and immune systems due to grain
intake. These impacts correlate DIRECLTY with your articles.

There are 3 primary deleterious effects of grain intake.
1. Persistently raised levels of insulin and resultant insulin
resistance, hyperinsulinemia and onset of Syndrome X (aka metabolic
syndrome) and eventual Type 2 Diabetes (Wilford Brimely was once the
spokesman for Oatmeal, now he's the spokesman for Diabetes). Yes, in spite
of what the popular conventional wisdom promoted by Registered Dieticians
and the majority of Doctors, even "whole" grains will raise insulin
levels.that is, unless you eat a tablespoon of said grain. However, that is
not what we eat. We eat 2 slices of bread, a plate of pasta or rice, a
muffin.

2. Phytate inhibition of mineral absorption and Lectin
damage/subsequent auto-immune dysfunction. Phytates are a seed's mechanism
to ensure timely (and eventual) germination. It does so by binding to
metals (namely zinc, calcium and magnesium). With grains as the stable of
the Western diet, we are primed for mineral deficiencies and their resultant
symptoms. The cure is to often take a supplement. However, without
reducing or removing grains, absorption of the dosage of that supplement is
hindered and the intended minerals go right out our back ends. So, by
fortifying grains with folic acid to prevent folate deficiencies, and
promoting the intake of grains, we have inadvertently primed ourselves for
osteoporosis, Vitamin B deficiencies and a multitude of other clinical
mineral deficiencies. Lectin (plant protein) damages the gut lining and its
means of macronutrient and vitamin absorption. Gluten is the most commonly
reference Lectin, and the clinical-level intolerance to it is called
Celiac-Spruce (reference your article). However, the lectin, like the
phytate, is a grain's method of ensuring the seed's survival. The lectin
reacts with every human's gut lining. At some level (sub-clinical or
clinical) we are all sensitive to its effects. The sub-clinical result is
leaky gut syndrome and the associated auto-immune dysfunctions as our body
attacks the proteins that leak through our damaged intestines. Some common
auto-immune dysfunctions are ALLERGIES!!!, ACNE!!!, asthma, arthritis, IBS,
colitis, Crones and ADHD (just to name a VERY few). It's also important to
note that the phytate and lectin content of "whole grains" (the consumption
of which is emphasized by the USDA) is far greater than refined grains (not
that they're any better for you).

3. The condemnation of fat and cholesterol as the causes of heart
disease have led to the increased consumption of carbohydrates (primarily in
the form of market-driven grains). This furthers an already problematic
imbalance of N-3/N-6 fatty acid and its resultant inflammation (now highly
recognized as one of the leading indicators of heart disease).
My point is this: humans have not effectively evolved to eat grains and
thrive. All 3 ailements in the identified articles can, for many--I propose
the majority, be minimized or eliminated with the removal of grains from the
diet, and an increase in animal proteins and clean fats. So many of modern
societies' ailments are directly tied to increased intake of grains
(hypertension, mineral deficiencies, auto-immune dysfunction, diabetes,
elevated triglycerides, high-count of small/dense LDLs...again, just to name
a few). There are a ton of great references that address this: Good
Calories, Bad Calories (Gary Taubes) is the definitive guide to the history
of our western diet and its connection to disease. Unfortunately, we live
in a nation whose food policy and guidance is economically driven by a
subsidized grain-based food industry. The connections are strong, the
impacts are clear. The common guidance to eat more grains and grain-based
fiber is just plain flawed at the physiological and evolutionary levels. I
guide my clients through the maze of conventional wisdom to the heart of
nutritional facts and physiological functioning...with consistent and
remarkably effective results. We get them off statins, hypertension
medication, Metformin and other Diabetes control meds. We regain lost
functionality, clear up skin disorders, minimize arthritic pain, increase
bone and muscle density...all by doing exactly what the USDA tells us NOT to
do.

Friday, August 14, 2009

Warm Up

Strength/Skill
Squat Cleans
1-1-1-1-1-1 (don't go above your 90% 1RM)

Rest 3 to 5 minutes

Workout
"DT, jr." for time
12 Dead Lifts
9 Hanging Cleans
6 Push Jerks
M @ 135#/ W @ 75#

Rest 3+ hours then

ENDURANCE/SPEED
Run 3x(200 meter + 400 meter + 600 meter)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec
then 400m run, rest 400m time,
run 600m, rest 600m time, run 200m, etc.




This is an article by Lindsey Smith, a phenomenal athlete and the 5th fittest woman in the world.
She makes a very good point about training that I know I sometimes over look.

Commit

Yesterday's WOD was Linda:
10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Bench Press: body weight
Squat Clean: 3/4 body weight

Initially, I was really excited to do this workout. It was one that I had yet to do but instinctively, I love when I see olympic lifts posted on the main site. I convinced myself that I would do this workout as prescribed, with the exception of my weight for the bench press. I am still recovering from this micro-fracture in my right arm. Deadlifts would be my toughest lift, but after hitting a personal best at the Games, I assumed that I was ready for anything! Oh man... I was wrong.

This workout was so tough and I wanted to quit, shortly after I started. After my first set of deadlifts, I became more and more discouraged with each grueling lift. Coach Jim Kelly, of Atomic CrossFit, was standing nearby and must have seen the dejected look on my face and an already defeated demeanor in my body. I was struggling, big time. I was considering re-setting my bars, or perhaps, scaling my workout and decreasing by two repetitions each set. I was looking for an out, when I heard Jim say, "Commit to the Workout." He was absolutely right.

I was not going to finish, if I did not commit. I have never not completed a WOD and I decided at that moment that this was not going to be a first for me. My form got ugly, my time was awful, my hands were bloodied, my back was aching, but I finished. For my lack of accomplishment yesterday I have nothing to be proud of, other than the fact that I finished. Without commitment, I would not even have that. As much as I hated "Linda," she made me better. Improvement is not always based on setting PR's and flying through metcons at break neck pace. It's easy to commit to something that is enjoyable, but commitment to a task that may ultimately result in failure, a loss of pride, or humiliation is a true undertaking and a test of character.

Thursday, August 13, 2009

Recovery

Warm Up

Endurance
Run 800 meters x 5 (run them @ 80 to 85%)
90 seconds of rest between each round

Once completed rest 5 minutes then

For Time
100 Pull-ups
Every time the clock rolls to another minute you have to complete 3 barbell snatches M115/W75
The clock doesn't stop so keep movin
(This workout comes from CrossFitPC)

Extra if you're still feeling fresh, if not rest

"Annie"
50/40/30/20/10 of
Double Unders
Sit Ups


Nutritious nuts

It’s common knowledge that nuts are a powerhouse of nutrients, and many books on diet and nutrition recommend eating nuts as a mid-morning or afternoon snack, instead of less healthy foods like biscuits or muffins, because they are high in carbohydrates as well as vitamins and minerals. But nuts are also known to be high in fat, so what are the most nutritious nuts and how do they compare in fat content?

Log onto any nut growers website and they will tell you all the good things about their nuts (highest in this and that, rich in this and that) but it’s difficult to find anywhere that tells you which are the ‘best’ nuts. So I did some research of my own, and here are the results:

The nuts with the lowest saturated fat content (4%) are almonds and hazelnuts. These are therefore the ‘stars’ of the nut family if you want to minimise your saturated fat intake. Total fat content for both nuts is over 50%, but most of it is monounsaturated fat – the type of fat that your body needs to protect levels of HDL – the ‘good’ cholesterol.

Almonds and hazelnuts are also ‘stars’ because they have the highest fibre content, and almonds have the highest content of Vitamin E (all of the tocopherols), calcium and riboflavin, and are also quite high in iron and beta-sitosterol (which helps to lower cholesterol). Hazelnuts have the highest content of Vitamin C and are also quite high in iron, thiamin and folate.

Third place getter as far as low saturated fat content is concerned are pine nuts (5%), and they are a very good source of Vitamin K, niacin and zinc, but as I usually add pine nuts to my muesli mix (and also because they need to be refrigerated after opening - they can go rancid quite quickly), I looked to the fourth place getter for another nut to add to my snack mix.

The nuts with the next lowest saturated fat content (6%) are pecans, pistachios and walnuts, but the one that stands out as far as nutritional benefits are concentrated are pistachios.

Pistachios are the only nut with any significant amount of lutein and zeaxanthin (compounds needed for good eye health) and has the highest content of beta-carotene, beta-sitosterol and thiamin.

The only nutrient that a mix of almonds, hazelnuts and pistachios does not provide in any significant quantity is selenium, but that can be provided by adding just one brazil nut to the mix, because brazil nuts are the richest dietary source of selenium, and a single brazil nut will provide the required daily allowance of selenium. Brazil nuts have the highest saturated fat content of any nuts (15%) but one nut contains less than half a gram of saturated fat.

The recommended daily serving size of nuts is about 30-40 grams. One teacup holds about 100 grams of nuts, so 30-40 grams is about a third of a teacupful.

Article by: David Astley

Wednesday, August 12, 2009

OverHead

Warm Up

then

STRENGTH
Power Snatch 4x2
Round 1 @ 70% of 1 Rep Max/ Rnd 2 @ 80% of 1 RM/ Rnd 3 & 4 @ 90% of 1 RM

rest 5 to 7 minutes then

WOD
21-18-15-12-9-6-3 for time
OverHead Squats @ M 95#/ W65#
Burpees
Double Unders

then (from CrossFit Endurance) 3 to 6 hours later

ENDURANCE/SPEED
Run 3x(200 meter + 400 meter + 600 meter)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec
then 400m run, rest 400m time,
run 600m, rest 600m time, run 200m, etc.

Tuesday, August 11, 2009

A Personal Invitation

“Come to me…and I will give you rest.”
Matthew 11:28 (NCV)

When Jesus says, “Come to me,” he doesn’t say come to religion, come to a system, or come to a certain doctrine. This is a very personal invitation to a God, and invitation to a Savior.

Our God is not aloof—he’s not so far above us that he can’t see and understand our problems. Jesus isn’t a God who stayed on the mountaintop—he’s a Savior who came down and lived and worked with the people. Everywhere he went, the crowds followed, drawn together by the magnet that was—and is—the Savior.

The life of Jesus Christ is a message of hope, a message of mercy, a message of life in a dark world.

From: The Inspirational Study Bible
Copyright (W Publishing Group, 1995)
Max Lucado

Fast (Corn) Food

Warm-up
then
Dead Lift going for 1 rep max
No more than 6 attempts
1-1-1-1-1-1
rest 5 to 7 minutes
then
"Diane" for time
21-15-9
Dead lifts @ M-225#/W-155#
Handstand Push Ups
Rest 5 to 7 minutes
then
(This Workout is from CrossFit Endurance)
Run (either outside, flat or uphill, at 90% effort, or on a treadmill with a 8.0% incline)
1 min. on/ 1 min. off
1 min. on/ 50 sec. off
1 min. on/ 40 sec. off
1 min. on/ 30 sec. off
1 min. on/ 20 sec. off
1 min. on/ 10 sec. off
1 min. on/ 20 sec. off
1 min. on/ 30 sec. off
1 min. on/ 40 sec. off
1 min. on/ 50 sec. off
1 min. on


I don't believe anybody should be putting any sort of fast food into their body. But if you still are here is a quick article about where the "foods" from fast food restaurants come from. There is ALWAYS an option when it comes to what you eat. Make the right choice!
http://www.healthfinder.gov/news/newsstory.aspx?docID=621244

Monday, August 10, 2009

Barefoot?

I'm constantly reading and hearing about barefoot training and running.
And for the last 6 months I've, at least twice a week, implemented it into my training.
My feedback, Thumbs up!
At first doing oly lifts, doing burpees or any other physically demanding movement felt extremely awkward. I found that once my shoes were off I felt a bit less able.
Now if that was truly a physical handicap that had been created from years of training with shoes on or if it was a mental thing, I can't honestly say.
But since I've been training barefoot, I've noticed a dramatic difference both with shoes on and off. I am now much more comfortable walking on almost all terrains (lava and glass shards are still a bit difficult) and very comfortable with all movements (clean & jerk, burpees, overhead squats, etc.).
Running barefoot is something I haven't ventured into yet, but I plan on it.
The reason I started doing it, was for the same reasons I started training with more functional movements and goal oriented workouts (CrossFit). What good are you if you can run a 5 minute mile or do a 60" box jump if you can't do them at a seconds notice. Not that either of those two stated aren't great achievements, shoes or no shoes. My point is that I train for what I call "In Case Sh*t", meaning that if I am faced with some sort of live threatening situation, mine or another, I want to be ready. And if such an event occurred around 2 a.m., well most likely I am asleep and last time I checked most people sleep barefooted, and if you're woken up suddenly and half to hall ass or move something heavy, those few seconds stopping to put shoes on and tie them may be the seconds that count. I know that that is a extreme way of putting it and that most of us in our life time luckily may not be confronted by such a situation, BUT "IN CASE SH*T" I want to be ready.
So to bring that detour back, I highly recommend training at least once a week barefoot.

One note of caution, I myself do not and also don't recommend doing any heavy power or Olympic lifts barefoot. Once you get into the 5, 4, 3, 2, 1 (max) type lifts I'd keep the shoes on.

These are a few websites with highly more reputable people discussing their facts, thoughts, agreements, and disagreements towards barefoot training and running.
http://www.crossfitsouthbrooklyn.com/

(this site has a lot of good info on running but it's all over the place)
http://runningbarefoot.org/

(Long but very informative)
http://www.runnersworld.com/article/0,7120,s6-240-319--6728-0,00.html

Workout

50 Push Ups
9 Clean & Jerk @ 135#
Run 400 Meters
rest 3 minutes

45 Push Ups
12 Clean & Jerk @ 125#
Run 400 Meters
rest 3 minutes

40 Push Ups
15 Clean & Jerk @ 115#
Run 400 Meters
rest 3 minutes

35 Push Ups
18 Clean & Jerk @ 105#
Run 400 Meters
rest 3 minutes

30 Push Ups
21 Clean & Jerk @ 95#
Run 400 Meters
rest 3 minutes

The cleans are full squat cleans.
Time each round and try to keep the times consistent.
Do this one at 100%


This is a good post shake. It works for me, but it can be altered to fit your
athletic and nutritional goals.
1 cup of water
1 cup of frozen mixed berries (strawberries, blackberries, raspberries & blueberries)
1 tsp of Udo's oil 3-6-9 (omega 3 and 6 essential fatty acids)
2 scoops of vanilla Muscle Milk
blend and drink

I do that within 10 to 20 minutes after training.
An hour after that take in a full meal.
1 sweet potato
1/2 of a medium to large avocado
1 chicken breast (6 to 10 oz. I don't measure just depends on what gets pulled out)
or instead of chicken, low sodium shaved turkey breast
2 tsp. of natural apple sauce (make sure in the ingredients that nothing is added like sugar or fructose, of any sort)

This is a site to read more about Udo's Oils
http://www.florahealth.com/flora/home/canada/products/R7980.asp
But by all means you do not have to use this particular brand, it's just the one I use.
But I do recommend implementing some sort of Omega 3 and essential fatty acids into your diet.

This is a site to read more about Muscle Milk
http://www.cytosport.com/products/muscle-milk/muscle-milk-naturals-powder
Again this is my personal choice, it's easy to digest and taste good to me.
I use the natural version, because there are no added sweeteners.
But any Whey Protein will work. As long as the first ingredient on the bottle is Whey Protein.

Thursday, August 6, 2009

Lead by Example



Watch from 4:56 to 8:20, tough stuff.
Leadership, Courage and Sacrifice are all the same thing.
A Leader Leads.
A Leader shows Courage at all times, while instilling it in the ones he leads.
A Leader will sacrifice, for the ones he leads.

Never ask the ones you lead to do something you are not willing to do yourself.

OPT-WOD

WOD and Words courtesy of OPT at Optimum Performance Training http://www.optimumtraining.ca/crossfit.htm


high power/short duration

for time;
30 box jumps - 20"/14"
12 burpees
12 squat clean - 135#/95#
20 box jumps - 20"/14"
9 burpees
9 squat clean - 135#/95#
10 box jumps - 20"/14"
6 burpees
6 squat clean - 135#/95#


The 10 most important words:
I won't wait for others to take the first step.
The 9 most important words:
If it is to be, it's up to me.
The 8 most important words:
If not me, who? If not now, when?
The 7 most important words:
Let me take a shot at it.
The 6 most important words:
I will not pass the buck.
The 5 most important words:
You can count on me.
The 4 most important words:
It IS my job!
The 3 most important words:
Just do it!
The 2 most important words:
I will.
The most important word:
We

Wednesday, August 5, 2009

10 Minutes or else

Courtesy of CrossFit Park City http://crossfitpc.typepad.com/crossfit_park_city/

For Time


15 hang power clean and jerk

30 knees to elbows

12 hang power clean and jerk

24 knees to elbows

9 hang power clean and jerk

18 knees to elbows

Loads should be semi heavy to heavy!

30 burpees for those of you that don't finish in under 10 minutes. Choose your load wisely!

Monday, August 3, 2009

What are YOU on?

Feed The Warrior

True

* People are still using machines at the gym. Get off the machines. They are about the most ineffective use of your time in the gym as eating a McDonald’s Quarter Pounder in the men’s locker room. The only time I would recommend using a machine is for direct joint or muscular rehabilitation. If you don’t fall into that category, use free weights. They force your brain to learn how to control an external object (the weight) and not just operate on a path set by a machine.

* Separating cardio and weight training. This goes along with the high-intensity tip. Save time, increase your intensity: Combine cardio and weights into one workout. Take the time you would normally spend on the treadmill (or any type of cardio) and divide it in half. Then spread it out into sprint intervals throughout your weight training. Voila! A beautifully effective workout.

-Zach Forrest, co-owner of CrossFit Las Vegas

Saturday, August 1, 2009

Be The Best

If your going to go after something.
Why not be the absolute BEST at it!


Own your skills

When you're good at something, there's no need to talk about it.
When the time comes, those you underestimated you because you've never
said anything out loud, will be caught off guard.

Do you know what youre putting into your body?