Beware Of Rancid Fish Oil

I got an article in my inbox today about the risk of oxidized fats in fish oil capsules, even those that are well within the expiration date on the bottle.

We wrote about this very thing in the Protein Power LifePlan back in 2000.

Fish oil is primarily EPA and DHA, both of which are extremely unsaturated. And, as we all know, the greater the degree of unsaturation, the greater the propensity to go rancid. When these oils go rancid (or “go off” as the Brits put it) they don’t go from being healthful to simply becoming neutral, they actually convert to harmful oxidized fats called lipid peroxides.

Lipid peroxides can (and do) start free radical cascades that can damage fatty cellular membranes. At the very least lipid peroxides consume the body’s stores of vitamin E and other antioxidants to neutralize them, leaving the body short of many of its natural defenses.

Taken from Dr Eades' Blog

WoD:

Weighted Pull Ups

3-3-3-1-1-1

Rest 5 minutes then

4 Rounds

15 Sumo Deadlift High Pulls (Men use 95#/Women use 65#)

30 Double Unders

Post loads and times to comments

Angie

WoD:
"Angie"
For time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Post times to comments

Paleo Punch

1/2 Cup of each:

Frozen low-sugar berries (blueberries, raspberries, sliced strawberries)

1/2 to 1 cup of water

1 teaspoon of honey (Optional if the berries aren't sweet enough)

Blend in a heavy duty blender until thick. Fresh Strawberries may be used for easier blending.

This makes a large serving with 15g of carbs and is a better choice than orange juice.

From Dr Eades' Protein Power Lifeplan

WoD:

Split Jerk

2-2-2-2

then

6 Rounds

At an all out effort

Run 90 seconds

Rest 90 seconds

Post loads to comments

Statinators Spill The Beans

Oftentimes people become so fixed in their thinking – and in their belief that everyone else thinks the same way – that they unwittingly raise the curtain and expose the wizard of their flawed thinking, showing it for what it really is. Statinators have done just that in an article in the current issue of the Journal of the American College of Cardiology (JACC).

The study, Effects of High-Dose Modified-Release Nicotinic Acid on Atherosclerosis and Vascular Function, compares the increase in carotid artery plaque over a 12-month period in subjects taking niacin versus those taking a placebo. It turns out that those subjects taking the niacin experienced a shrinkage of their plaque whereas plaque grew larger on those taking the placebo. The revealing hitch in this study is that both groups were on statins, which means the group on statins alone was the placebo group. Therefore the data from this study shows that statins alone do not reverse the growth of plaque (at least not plaque in the carotid arteries) despite lowering LDL levels. Taking the logic a little further, the data from this study gives weight to the idea that a lowered LDL doesn’t reduce plaque growth.

There is a lot we can glean from this study and the from the authors’ commentary on it.

Read the rest of this article here

WoD:
Overhead Squat
5-5-5-5-5

then

200 Swings for time
Men use 55#/Women use 35#

Post loads and times to comments

Selenium

What is selenium?
Selenium is a trace mineral that is essential to good health but required only in small amounts [1,2]. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals. Free radicals are natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease [2,3]. Other selenoproteins help regulate thyroid function and play a role in the immune system [4-7].


What foods provide selenium?
Plant foods are the major dietary sources of selenium in most countries throughout the world. The content of selenium in food depends on the selenium content of the soil where plants are grown or animals are raised. For example, researchers know that soils in the high plains of northern Nebraska and the Dakotas have very high levels of selenium. People living in those regions generally have the highest selenium intakes in the United States (U.S.) [8]. In the U.S., food distribution patterns across the country help prevent people living in low-selenium geographic areas from having low dietary selenium intakes. Soils in some parts of China and Russia have very low amounts of selenium. Selenium deficiency is often reported in those regions because most food in those areas is grown and eaten locally.

Selenium also can be found in some meats and seafood. Animals that eat grains or plants that were grown in selenium-rich soil have higher levels of selenium in their muscle. In the U.S., meats and bread are common sources of dietary selenium [9,10]. Some nuts are also sources of selenium.

Selenium content of foods can vary. For example, Brazil nuts may contain as much as 544 micrograms of selenium per ounce. They also may contain far less selenium. It is wise to eat Brazil nuts only occasionally because of their unusually high intake of selenium.

Read the rest of this article here


Excellent speed through the Thruster

WoD:
Shoulder Press
1-1-1-1-1-1-1

then

For Time
1000m Row
3 Rounds
15 Box Jumps (Men use 24" Box/Women use 18" box)
5 Hang Power Cleans (Men use 135#/Women use 95#)

Exorphins Illicit An Opiate Effect In The Brain

I apologize for the lack of posting. On top of being a full time student and running my affiliate I have also been coaching at CrossFit Orlando and at the end of the night I am exhausted.

Dr. Christine Zioudrou and colleagues at the National Institutes of Mental Health got this conversation going back in 1979 with their paper, Opioid peptides derived from food proteins: The exorphins.

Exorphins are exogenously-derived peptides (i.e., short amino acid sequences obtained from outside the body) that exert morphine-like properties. Mimicking the digestive process that occurs in the gastrointestinal tract using the gastric enzyme, pepsin, and hydrochloric acid (stomach acid), Zioudrou et al isolated peptides from wheat gluten with morphine-like activity. They followed this research path because of the apparent association of wheat and mental illness.

In the bioassays used, wheat-derived exorphins competed successfully with the endogenous opiate, met-enkephalin. Interestingly, casein-derived (i.e., casein milk protein) exorphins were also identified that also displayed opiate-binding activity, though less powerfully. The morphine-like activity was also blocked by the drug, naloxone (the same stuff given to people exposed to morphine overdose).

Taken from the Heart Scan Blog

WoD:

Front Squat

5-5-5-3-3-3

then

"Death By Clean And Jerks"

With a continuously running clock do

1 Clean and Jerk the First minute

2 Clean and Jerks the second minute

3 Clean and Jerks the third minute

Continue as long as you are able, break up in to as many sets as needed.

Men use 135#, women use 95#

Post loads and rounds completed to comments.

3 Rounds For Joel

Candid CrossFit chat. **Explicit language**





WoD:
Hang Power Snatch
3-3-3-1-1-1

then

3 Rounds for time
35 Double Unders
12 Burpees

Post loads and times to comments

The Science Of Weightlifting

WoD:

Back Squat

3-3-3-1-1-1

then

21-15-9

Push Press (Men use 85#/Women use 55#)

Ring Dips

Sumo Deadlift High Pulls (Men use 115#/Women use 85#)

Post loads and times to comments

Dr Michael Eades

WoD:

Weighted Dips

3-3-3-3-3-3

then

AMRAP 10

5 Pull Ups

10 Push Ups

15 Sit Ups

Post loads and times to comments

Low Density LipoPROTEIN

WoD:

Deadlift

1-1-1-1-1-1-1

then

50 Barbell Thrusters

40 Double Unders

30 Swings (Men use 55#/Women use 35#)

20 Barbell Reverse Overhead Lunges

10 Burpees

Post loads and times to comments

Back at ME

Finally back at the Max Effort lifts after a great week of benchmarks!

"Carbohydrate Curve" Article Taken From Mark's Daily Apple

Yesterday, low-carb blogger Dr. Michael Eades (he of Protein Power) posted a message from his friend and fellow low-carb guru Richard Feinman as sort of a call-to-action in public policy-making for upcoming 2010 USDA guidelines. Dr. Eades and Dr. Feinman have suggested that we ought to quickly find a way to help the USDA arrive at a sensible recommendation for carbohydrate consumption. Feinman asked:

“how can the benefits of carbohydrate restriction that you have experienced personally or in your immediate environment be translated into reasonable recommendations that the USDA could put out?”

In conjunction with my forthcoming book “The Primal Blueprint”, I have been working on an easy-to-understand explanation of how carbohydrates impact the human body and the degree to which we need them (or not) in our diet. I have also developed a chart (not the one above) that is intended to assist those who want to go “Primal” in visualizing the impact of carbs consumed within certain ranges. I was going to hold off on releasing this information until my book is published, but decided to introduce it here in response to Dr. Eades’ post. Since the choice of how many and what types of carbs in one’s diet depends on the context of one’s life (current weight, disease condition, activity levels, etc), I see carb intake as a “curve” ranging from “allowable” to “desirable” to “unhealthy”.

The following descriptions illustrate how carbohydrates impact the human body and the degree to which we need them, or not, in our diet. The ranges represent daily averages and are subject to variables like age, current height and weight and particularly training volume. For example, a heavy, active person can be successful at a higher number than a light, moderately active person. In particular, hard training endurance athletes will experience a greater need for carbs and can adjust their personal curve accordingly. This is a topic I address further in the book (e.g. – experimenting with adding 100g of carbs per hour of training per day), on MarksDailyApple.com and in a future “primal” book dedicated to endurance athletes. Here then is my “Primal Blueprint Carbohydrate Curve.”

300 or more grams/day - Danger Zone!

Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).

150-300 grams/day – Steady, Insidious Weight Gain

Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.

100-150 grams/day – Primal Blueprint Maintenance Range

This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.

50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss

Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.

0-50 grams/day – Ketosis and Accelerated Fat Burning

Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.

Drop me a line in the comment boards. I’d love to hear your thoughts on this.


Joel pushing through "Fran" last Friday at a blistering pace. Old PR was 9:06, Friday he damn near cut it in half at 4:46

WoD:
Overhead Squat
2-2-2-2-2

then

10 Rounds
10 Pull Ups
10 Ring Dips

Post loads and times to comments

Fitness Standards

Organizations whose members are expected to engage in physical activity as an essential aspect of affiliation – the various branches of the military, law enforcement agencies, fitness methodologies like CrossFit – necessarily impose standardized fitness benchmarks, minimum requirements which every prospective member must satisfy. When a significant portion of your professional identity is predicated upon your ability to catch (or kill) bad guys (bad guys, mind you, whose primary objective is to avoid capture), you’ve got to be able to run, jump, support your own body weight, and adequately perform all the other physical activities that might come up in a day’s work. The various fitness standards are an attempt to ensure candidates are up to par in their respective areas.


They vary wildly, of course. Different jobs call for different levels of competency. Also, certain organizations, like the Army, are always looking for new recruits, so their standards aren’t quite as rigorous when compared to the Navy SEALs’ standards. There’s a high demand for entrance into the SEALs, and they do their best to dissuade casual applicants; while it would certainly be nice if the Army were populated entirely by SEALs, it isn’t realistic. Thus, the Army has “relaxed” standards.

I wonder, though, if any of these benchmarks are suitable for the general public. Should the average adult be fit enough to become, say, a police officer? A marine? A SEAL? Let’s take a look at a few.


Read the rest of this article here



Joel displaying power output on a kipping pull up during "Helen". Why do we kip? POWER!! FxD/T=Power

WoD:
"Fran"
21-15-9
Thrusters (Men use 95#/Women use 65#)
Pull Ups

Post times to comments

"Like Absolute Death"

"On a 500m row, you should feel like absolute death afterwards." - Rachel Medina




WoD:
Row 500m

Post times to comments

"Strong People Are Harder To Kill"

Robb-
I have had loads of clients lives changed from Paleo eating and CrossFit. Much of it do to your site and work. I have been stoked to get to see lives changed for real. As for me personally, when I adopted paleo (Oct 2008 after your cert at GSX) in place of decent success from the zone, and I too was pleased. Much leaner, much stronger, performance took huge leaps after being flat lined for some time. I noticed sleep quality increased and common allergies went away. This was cool no doubt.
However in April of this year I contracted the very rare Group A Streptococcus blood infection leading to streptococcal toxic shock syndrome. This is the same shiz Oprah did her big “Super Bugs” episode on. (this actually aired while I was in the hospital leading to a near breakdown by my wife and family) The first double hand transplant recipient lost both hands from this nasty stuff.

Read the rest of this article here



Joel finishing his last lap of "Helen". Joel finished with a time of 8:54, not bad for his first time!

WoD:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Post times to comments

Relieving Stress

The prevailing way of living in our Western societies is to plan out our lives, both for the long term and on a day-to-day basis.

We have planners and digital calendars that map out our lives, sometimes to the minute. We feel we’re in control, with plans like this.

But it’s an illusion, as I’ve said before.

We cannot control our lives to this degree, no matter how we try. Things will always come up to spoil the best-laid plans, and the more detailed our plans the more of a guarantee that something will go wrong.

And what happens when the plans go wrong? We are stressed out, because things get out of our control and don’t live up to our expectations. This is one of the greatest sources of stress for most people, actually.

To read the rest of this article, click here

WoD:

"Helen"

3 Rounds

Run 400m

21 Swings

12 Pull Ups

Post times to comments

A Week Of Benchmarks

This week we will be holding off on the Max Effort and trying to PR on CrossFit Benchmark WoD's

WoD:

"Grace"

30 Clean and Jerks for time

Men use 135#, women use 95#

What Do You Believe In?

I believe in an adherence to standards. Chin over bar, squat below parallel, full extension, and chest to deck.

I believe in competition. Do better than your last performance, the athlete next to you, OPT, Everett, Jolie, etc.

I believe in pride. If you accomplish, brag.

I believe in camaraderie. Encourage others and find delight in their achievements.

I believe in the pursuit of information. The more you know, the more you grow, even if it proves you wrong.

I believe in eating your meat and veggies. Like Momma used to say.

I believe in heavy olympic and basic barbell lifts. If you're not doing them, you're not doing CrossFit.

I believe in having a coach. You may think you're doing it right, but you're not.

I believe your excuses are not welcome. They're demotivating and generally useless.

I believe in doing fun new things. Run, hop, cartwheel, jump, swing, dance, climb, play.

Taken from Rich Vos

Joel carrying the weight back during "Throwing Grace" last month

WoD

Shoulder Press

5-5-5-5-5

then

5 Rounds

10 Double Unders

10 Back Extensions

10 Handstand Push Ups

Early April Fool's

WoD:
10 Rounds for time
10 L Pull Ups
10 Ring Push Ups
10 Knees to Elbows

Post times to comments

Primal Blueprint

WoD:
One-Legged Squats
Go for a heavy single if possible, if not, practice the skill

then

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

Knees to Elbows
Box Jumps (Men use 24'/Women use 18")

Post loads and times to comments

Train The Way We Fight

WoD:
Squat Clean
1-1-1-1-1-1-1

then

"Tyler"
5 Rounds
7 Muscle Ups
21 Sumo Deadlift High Pulls (Men use 95#/Women use 65#)

Post loads and times to comments

Anabolic Diet

Miss eating pasta and breads? I don't recommend it but here is an alternative, the Anabolic Diet


Chris pressing out of a 30# Weighted Muscle Up

WoD:
Max Rep Pull Up

then

100 Overhead Squats (Men use 95#/Women use 65#)

Post loads and times to comments

This Is Gonna Hurt

WoD:
Weighted Dips
2-2-2-2

then

"Death By Tabata Row"

Post loads and rounds completed to comments

Music

Most gyms you walk into have music playing to motivate the people while working out. A study from Ohio State shows it might do more than that. Read here.


Joel's got a lot to smile about, after PR'ing on the Deadlift for a triple he finally got a 300# Deadlift!

WoD:
Run 800m
21 Shoulder Presses (Men use 95#/Women use 65#)
Run 800m
21 Push Presses (Use same bar)
Run 800m
21 Push Jerks (Use same bar)
Run 800m

Post times to comments

Adrenal Fatigue/Wendler 5-3-1

I had two questions that are sufficiently related that I can tackle them in one post. One relates to training, the other to adrenal fatigue Here are the two questions:

1-

I noticed you posted on coach rut’s site about doing the wendler 5-3-1, which i had heard of before. i looked it up, and i noticed the similarities it had with the layout of MEBB program with the rep scheme and all, except that the wendler progresses with sub-maximal weights while in MEBB, its always a max-effort.

would you mind commenting on sub-maximal progressions vs. max efforts for improving strength (which do you think is better?). and do you think the wendler 5-3-1 could be mixed with metcons similar to MEBB programming?

2-

Hey Robb,

Awesome entry. It’s like it works, indeed.

Question: I’ve got a client (and this holds true for myself as well) who I suspect is suffering from major adrenal fatigue. Way too many hours working, way too little sleep, way too much stress. Is there a way to quantify this/get some kind of cortisol measurement we can track? Going by feel is tough–some days he reports he feels great but performance is dragging; by same token I occasionally feel great on 3 quad americanos spaced out over the course of the day but fear that might be overkill and would love a way to quantify it!

So, I’ll tackle my training first, then the adrenal fatigue issue as the two are related. For the past several months I’ve been following elements of both CrossFit FootBall and Coach Rut’s Max Effort Black Box. I’ve ifting days. It progresses folks in a very measured way that generally keeps one within ones means, but it DOES have Some Max effort elements to it (in answer the question above). It is just a different format than the MEBB. Both approaches attempt to control volume and intensity with an eention roughly how I have structured the training.

Taken from RobbWolf.com

WoD:

Deadlifts

3-3-3-1-1-1

then

21-15-9

Pull Ups

Swings (Men use 55#/Women use 35#)

Post loads and times to comments

Death By Tabata Row

Oh yes, it's coming soon!


WoD:
Front Squat
5-5-5-3-3-3

then

5 Rounds
5 Power Cleans (Men use 155#/Women use 115#)
15 Push Ups

Post loads and times to comments

Smart Alcohol

Read from Mark's Daily Apple about the smartest choices when choosing an alcoholic beverage.



Chris at the bottom of an Overhead Squat at the 2009 Dirty South Qualifiers

WoD:
Shoulder Press
5-5-5-3-3-3

then

Row 2000m

Post loads and times to comments

Snatches and Pulls

WoD:
Thrusters
2-2-2-2

then

3 Rounds
15 Hang Power Snatches (Men use 95#/Women use 65#)
20 Pull Ups

Post loads and times to comments

FILTHY FIFTY!

For Time:
50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees To Elbows
50 Push Presses
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders

Greyskull Elite

Greyskull Elite recently resigned their affiliation, read why here



Joel had only done 1 Muscle Up prior to this WoD. He knocked out 30 in 21:33. Way to go Joel!


WoD:
Weighted Pull Ups
3-3-3-1-1-1

then

7 Rounds
10 Sumo Deadlfit High Pulls (Men use 95#/Women use 65#)
10 Ring Dips

Post loads and times to comments

30 Muscle Ups

Kathy cranking out her Single Unders

WoD:
Snatch
2-2-2-2

then

30 Muscle Ups For time

Post loads and times to comments

MEBB Changes!

Coach Rutherford has made some changes to his MEBB template. In addition to the Effort Tier, he has added a Volume Tier and a Speed Tier to his template. Of course, look for these changes to be coming to a garage gym near you soon!


An example of Volume would be doing 20 Rep Back Squats and Speed would be several sets of 2 reps af 50% of a 1RM

WoD:
Weighted Dips
5-5-5-3-3-3

then

4 Rounds
Row for one minute
Rest for two minutes

Score is the total number of calories burned

Post loads and scores to comments

"Dios Mios!"

Everyone has seen or heard of the the cable show "The Biggest Loser"., the show were obese people compete to loose the most weight. But does anyone else notice patterns throughout the seasons? Mark's Daily Apple takes a good look at the facades of this show and why it is not safe or effective. Warning: This is not an "It sucks because I do not agree with it" rant, there are several valid points made. Read here



"Dios Mios!" In three weeks Kathy has shown tremendous improvement. Three weeks ago her squat looked nothing like this, even though there are still a few minor adjustments to be made it's pretty darn good!

WoD:
Run 800m
30 Pull Ups
40 Sit Ups
50 Walking Lunges (25 per leg)
40 Sit Ups
30 Pull Ups
Run 800m

Post times to comments

Biology Lesson

This semester I started a Human Biology course, and during the last 3 or 4 weeks I have noticed that whenever I read information relating to diet and/or training I am able to pick up on certain key words or phrases. I may not be able to recall exactly what I'm looking at, but it helps to understand what I am reading and learning. Today it happened to me with Adipose Tissue, so our lesson today class will be on that. Here is an article on Adipose Tissue and what it does for our bodies from Wikipedia


Joel after his first FGB in a position I'm pretty sure several CrossFitters became familiar with this last weekend.

WoD:
Split Jerk
1-1-1-1-1-1-1

then

4 Rounds
50 Double Unders
25 Ring Push Ups

Post loads and times to comments

Endurance Is A General Physical Skill Too

Starting Thursday we will be training one Chipper per week without the Max Effort domain. This is in an effort to help produce a well rounded athlete, one that can train short, quick , and powerful and one that can also run 10K if they need to.


Should those pursuing Crossfit and GPP regularly train long workouts (20-30 minutes and up)?
No.
Why? The goal of Crossfit is to increase power output. The ability to produce power decreases as your time increases therefore keeping workouts in a lower time domain allow athletes to produce a higher average power. Is there value in going a little longer occasionally? Of course. If you never experience the longer domain you will be hurting when it is time to go long for real. In my opinion this is not where you develop fitness but rather where you strengthen your mind and prove to yourself that you can do it. I recommend no more than 15-20% of your workouts go over 20 minutes (actually 15 but i know there are endurance junkies that just don’t get it).

Taken from Dutch Lowy's Blog



Aaron warming the rower up for his Dad for FGB IV

WoD:
Shoulder Press
2-2-2-2

then

5 Rounds
5 Deadlifts (Men use 275#/Women use 185#)
10 Burpees

Post loads and times to comments

"Squatty Pottys"

When I first arrived in Okinawa, Japan in April of 2004 on my first trip out into town I noticed a toilet that was simply a hole in the ground as well as in Iraq. This, of course, baffled me and I played it off as being "less civilized." According to Mark's Daily Apple however, this "odd" toilet may save me in the long run. Click here to read about the benefits of squatting when doing your business.

Joel's first taste at FGB. He scored an impressive 243. Not bad for his first time!

WoD:

Back Squat

5-5-5-3-3-3

then

"J.T."

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Post loads and time to comments

"Fight Gone Bad" For Intruder

How important is CrossFit to you? One woman in Cinncinati owes her life to it. Watch this amazing true story here


Kathy at the top of a Med Ball Clean. In three weeks Kathy has been able to improve her strength, energy and fit into looser clothes! Keep up the hard work Kathy!



Tom enjoying life from a different point of view


WoD:
"Fight Gone Bad"

In this workout you move from each of the five stations after 1 minute. This is a 5-minute round from which a 1-minute break is allowed before repeating. The stations are:

1. Wall-Ball: 20 pound ball, 10 ft target (Reps)
2. Sumo Deadlift High Pull: 75 pounds (Reps)
3. Box Jump: 20 inch box, (Reps)
4. Push Press: 75 pounds, (Reps)
5. Row: Calories (Calories)

The clock does not stop or reset between exercises. On a call of "rotate" the athlete(s) must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Three rounds total.

Post times to comments

Affiliate Blog

Daily Read: 2010 CrossFit Games Qualifying


The picture of Noah in a Back Lever that made it onto CrossFit's Affiliate Blog. We are all ver proud of this accomplishment and feel honored to have made the Blog. We look forward to many great achievements while we "Forge Small Town Fitness".

WoD:
Deadlift
3-3-3-1-1-1

then

AMRAP 12
7 Handstand Push Ups
7 Med Ball Cleans (Men use 20#/Women use 10#)

Post loads and times to comments

Nicole Carroll = Bad A$$!

WoD:
Front Squat
2-2-2-2

then

"Death By Pull Ups"
With a continously running clock do
1 Pull Up the 1st minute
2 Pull Ups the 2nd minute
3 Pull Ups the 3rd minute

Continue as long as you are able

Post loads and times to comments

Deload To Grow Muscle

Daily Read: The Importance Of Deloading For Muscle Growth


Sharon coming out of a heavy Back Squat

WoD:
Weighted Pull Ups
5-5-5-5-5

then

4 Rounds
Row 250m
25 Push Ups

Post loads and times to comments

Heart Scan Blog

Daily Read: Unexpected Effects Of A Wheat Free Diet


Kettlebell/Dumbbell Swings are great for explosive power

WoD:
Power Clean
1-1-1-1-1-1-1

then

15-10-5-10-15
5-10-15-10-5

Burpees
Wall Ball Shots (Men use 20# and 10'/Women use10# and 8')

Post loads and times to comments

Not So Complete Breakfast?

Daily Read: Staffan Lindeburg's summary on Phytic Acid


Joel about to PR on the Clean and Jerk at 155#!

WoD:
Overhead Squat
3-3-3-3-3

then

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

Thrusters (Men use 115#/Women use 85#)
Ring Push Ups

Poat loads and times to comments

OHS 101

Notice the difference in form and discrepancies between the two athletes


WoD:
Weighted Dips
5-5-5-3-3-3

then

4 Rounds
20 Swings (Men use 55#/Women use 35#)
50 Squats
30 Double Unders

Post loads and times to comments

Correlation Is Not Causation

Daily Read: Weighing The Evidence: Science And Anecdote In Nutrition Studies From Mark's Daily Apple


"Throwing Grace", the front lawn will never be the same.


WoD:

Clean and Jerk
2-2-2-2

then

As Many Rounds As Possible in 10 Minutes of
7 Pull Ups
7 Ring Dips
7 Box Jumps (Men use 24"/Women use 18")

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Kono Project

WoD:
Shoulder Press
3-3-3-1-1-1

then

Row 500m for time

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Jumping Squats

Noah practicing his "Healthlifts"


WoD:

Back Squat
5-5-5-3-3-3

then

"Throwing Grace"

Men use 135#/Women use 95#

Max laps in 5 minutes, after one lap Clean and Jerk the weight overhead and walk back to the beginning.

Full rules and explantion at class

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Never Forgotten

Kathy developing upper body strength with bar assisted Push Ups. Perfect example of scaling to a person's physical abilities.

WoD:
Max Rep Pull Ups

then

3 Rounds

5 Thrusters (Men use 95#/Women use 65#)

10 Sumo Deadlift High Pulls (Same bar)

15 Ring Dips

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Soy, Fact And Fiction

Myths & Truths About Soy
NOTE: These Myths & Truths as well as our summary of soy dangers are provided on our Soy Alert! trifold brochure (PDF). You may print this at home or at a copy store for mass distribution. If you wish, you can order quantities of professionally printed two-color trifold brochures for 25 cents each by using the Order Form.
Myth: Use of soy as a food dates back many thousands of years.
Truth: Soy was first used as a food during the late Chou dynasty (1134-246 BC), only after the Chinese learned to ferment soy beans to make foods like tempeh, natto and tamari.
Myth: Asians consume large amounts of soy foods.
Truth: Average consumption of soy foods in Japan and China is 10 grams (about 2 teaspoons) per day. Asians consume soy foods in small amounts as a condiment, and not as a replacement for animal foods.
Myth: Modern soy foods confer the same health benefits as traditionally fermented soy foods.
Truth: Most modern soy foods are not fermented to neutralize toxins in soybeans, and are processed in a way that denatures proteins and increases levels of carcinogens.

Read more about Soy here


Sharon developing her Pull Ups with the band assistance. With a few months of hard work and proper diet she should get her first Pull Up.

WoD:
Snatch
2-2-2-2-2

Then

21-15-9
Push Press (Men use 65#/Women use 38#)
Burpees

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FitDay

FitDay.com is an online food journal that allows it users to track calories, weight loss, activity levels and much more. Did I mention it's free? Look for the link on our blog.


Which category do you fall in?

WoD:
Max set of Ring Dips

Then

With a continuosly running clock do one Push Up the first minute
2 Push Ups the 2nd minute
3 Push Ups the third minute
Continue as long as you are able
Break up into sets as needed

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Exercise

WoD:
Push Press
3-3-3-3-3

then

AMRAP 15 Minutes

5 Power Cleans (Men use 135#/Women use 95#)
5 Box Jumps

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Food

Chris pushing through Thrusters at CrossFit FireBase

Deadlift
1-1-1-1-1-1-1

then

"Angie"
For Time
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

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Football Omelet

CrossFit Football Omelet!

If your goal is some kind of mass gain and/or you are not overly concerned about Bikini season (think Greg Everett) you may need or want to do some BIG eating. Although liquid food is a good option in this regard, you CAN get in some serious cals by constructing your meal in a smart way. One method that is effective is dramatically increasing fat intake due to it’s caloric content…fortunately or unfortunately, it’s tough to just up-end a bottle of olive oil and really go to town! Well, here is a sneaky way to get in a load of protein, cals and nutrition all in one go.

Take 3 -4 pieces of applewood smoked bacon, dice it and begin cooking it in a pan. While the bacon is cooking get a bag of Trader Joe’s frozen broccoli out and scramble 6 eggs in a bowl. When the bacon is almost done add the bag of broccoli and 4-6 tablespoons of extra virgin olive oil. Let this mess cook until the broccoli is almost done, then add your eggs. If you turn the heat down and cover the whole thing you can finish out with a frittata (openfaced omelet) or you can keep the heat up and simply scramble it. In the picture you cannot see that there are two avacados diced in the plate, atop which the frittata sits.

You can construct this omelet in any way you want but just a back of the envelope calculation shows we have about 40-45g of protein, 100g of fat and about 10g of carbs from the broccoli. That’s over a thousand calories and when garnished with hot sauce or salsa it’s not too hard to pack one away. This is a pretty good way to get you towards the 4-6 thousand cals you might need to gain muscle or simply perform at your best.

Taken from Robb Wolf's Blog


WoD:

Front Squat
3-3-3-1-1-1

then

50 Burpee Box Jumps

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Logarithm Of 500m

History Of The Floor Press
The floor press started before the bench press! The bench press was invented during the mid 19th century, but before the bench press was even invented lifters would lie on the floor and floor press. As the bench press started becoming popular lifters started to forget about the floor press and started bench pressing instead. However, within the last decade former bench press world record holder Jesse Kellum (who bench pressed 735@209 back when gear wasn't as effective as it is now,) re-invented the floor press and the exercise became popular again. He quickly discovered how much that the lift was helping him increase his bench press. Bodybuilders have also been using the floor press to help them build size.

Who Has The Strongest Upper Body In The World?

There is really no lift that is as good as measuring brute strength as the floor press because there is no way to cheat. If you took a lot of the world record bench pressers that you read about and if you took their shirts away, and the fancy techniques that they use on the bench press, and made them lie flat on their back with a narrow grip and made them floor press, you will see that their lifts would go down significantly. The most anyone has ever floor pressed that I have heard about was 675 by Dave Waterman, and many old school powerlifters find that Waterman's 675lbs floor press feat of strength has been one of the sickest upper body feat of strength of all time!

Taken from Critical Bench


Kathy from my Algebra class in her first CrossFit WoD trying to find the "Logarithm of 500 Meters"

WoD:
Floor Press
5-5-5-3-3-3

Then

5 Rounds
5 Tire Flips
3 Muscle Ups

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Paleo Brands Seminar

SEPTEMBER 19th, 2009 Double Tree Hotel, Mission Valley, San Diego, CA

Lose Weight And Get Healthy With Foods You Were Designed To Eat

Professor Loren Cordain is widely acknowledged as a leading expert on the diet of our Paleolithic ancestors. In numerous publications in the world's best scientific journals, he has documented the dramatic health benefits of eating a diet consistent with human genetic evolution and our ancestral, Paleolithic diet. Learn how a diet based on lean meats, seafood, fresh fruits, healthy fats and fresh vegetables can lead to ideal body weight, optimum health, and peak athletic performance.

Space is Limited. Please register before September 12, 2009.

Register at http://paleobrands.com/


Joel's first taste of Wall Ball shots

WoD:
Thrusters
2-2-2-2-2

then

21-15-9
Deadlifts (Men use 225#/Women use 155#)
Row 400m

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