"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

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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

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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

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"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

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"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.

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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#)

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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

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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

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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')

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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

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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

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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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