Monthly Archives: October 2008
Punsihment for too much candy… BURPEES!
November 1st, 2008
“Jeremy”
21-15-9
Overhead Squats, 95/65
Burpees
Diet Coke is better for you than regular Coke. Right? You’re sure about that? What if the artificial stuff is taxing on the body? How effective is your brain at thinking if you are stressed out or had a few drinks? How well can you box jump if you just did a big WOD full of lunges? They work, just not as well as they could. Is your diet pop making life hard on your body?
From The IF Life…
[...the] liver is involved in any toxic substances we put into our body and this includes artificial sweeteners, artificial colors, preservatives, and so forth. Our body does not excrete all those toxins and keeps them running through us (they have to go somewhere), so the liver has to jump into action. Now the liver can only do so much before it gets overwhelmed (as we see with the buildup of fatty deposits from high intakes of High Fructose Corn Syrups), but did you know the liver is also an important fat burning organ? It is responsible for making key enzymes that help to release fat from fat cells to be used as energy in the body. But a sick liver will mean an impaired fat burning process and a body primed for increased weight gain.
Read the entire article.
ARTICLE: Are Diet Sodas Making You Gain Weight?
SDHP & Ring Dips
October 31st, 2008
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
How is your back from deadlifts yesterday. Everyone did a great job and I suspect is feeling it a bit today. That’s not uncommon. The cure? Advil tonight, more deadlifts tomorrow. Study up on the deadlift, it is one of the best, most healthy lifts you can do.
Which body type are you?
“I wish I knew how you could overstate the value of the deadlift.” –Coach Glassman
“Insufficient yelling in the gym causes bad form.”–Mark Rippetoe
Big Lifts and Burpees
October 30th, 2008
5 Rounds for time:
5 Deadlift, 275/185
10 Burpees, with clap over head while airborne
BURPEE CHALLENGE: Day 37
WORKOUT DEMO: From 2008 CrossFit Games
ARTICLE: A weighty topic
Randy
October 29th, 2008
“Randy”
For time
75 Power Snatches, 75 lbs
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
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How often do you cook with olive oil, use it for dipping or as a salad dressing? Bon Appetit magazine has a great article about what to look for in an olive oil to get the best, most healthy olive oil you can get.
Bon Appetit: Essential Oil
There are not many guarantees in the olive oil world, but look for: (1) a fairly small bottle, since quality producers who try to sell the oil while young tend to sell it in small amounts; (2) a label that states not only “cold-pressed,” “first pressing,” and “extra-virgin,” but also gives a date for this (make sure the date is within the past year); (3) a slight cloudiness to the oil, since clarity suggests filtration or other processes that diminish the quality; and (4) a dark-tinted bottle to prevent light damage.
Joshie
October 28th, 2008
“Joshie”
3 Rounds for time
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA
Killed in Afghanistan May 15th, 2007.
There has been an increased interest in improving nutrition. Improving nutrition is the single best thing you can do to improve your health. CrossFit can only do so much for you if you continue to shove garbage down your throat. While we like to say Garbage In Garbage Out, not all the garbage goes out. Some of it stays around to clog your body, mess with your organs and make you more susceptible to all sorts of nasty health problems.
RESOURCE: The Paleo Diet
…today, more than 70% of our dietary calories come from foods that our Paleolithic (Stone Age) ancestors rarely if ever ate … and that modern humans are not genetically adapted to eat. The result is epidemic levels of cardiovascular disease, cancer, diabetes, osteoporosis, arthritis, acne, gastrointestinal disease, and more.
Run ~ Swing ~ Pull
Monday October 27th, 2008
“Helen”
3 Rounds for time
Run 400m
21 Kettlebell Swings
12 Pull-ups
Keep a smile on your face, it makes the workout easier… or something.
ARTICLE: Why your doctor is wrong about meat
VIDEO: OPT does Helen
Sunday: The Day of Rest
October 26th, 2008
Rest is an important part of CrossFit. Unless you take time away from squat cleans, deadlifts, pull-ups and running your body is unable to recover and heal. It’s also good to let your mind take a break from the intensity of our workouts.
If you are CrossFitting 4-5 times each week you may need to take a few days away every 3-4 months. I was recently talking with one of our members who is performing a WOD 5-6 times a week. It’s been a while since she had a break and is feeling run down and even burned out. That’s when you take a 4-5 days to rest, walk or spend extra time with a hobby. Or make a slide show…
