Monthly Archives: December 2008
Merry Christmas
December 25, 2008
93 Burpees for time
BURPEE CHALLENGE: Day 93
Burpees to Date: 4,278
Burpees to Go: 679
December 24, 2008
5 x 3 Push Press
5 x 3 Power Clean
5 Rounds for time
10 Kettkebell Swings, 70/44
20 Walking Lunges
10 GHD Sit-ups
BURPEE CHALLENGE: Day 92
Burpees to Date: 4,186
Burpees to Go: 772
ARTICLE: Simple Exercise in Children Yields Long-Term Skeletal Benefit
It is well known that physical activities that load (stress) the skeleton are the most beneficial for bone density, especially those that place levels of loading on bone that are greater than those seen in everyday activities. The jumping regimen used in Snow’s intervention produced a force of 3.5 times the child’s body weight on the bones of each leg.
December 23, 2008
5 x 5 Back Squats
5 x 5 Deadlifts
50 Repetitions for time of:
2 Push-ups
2 Box Jumps
BURPEE CHALLENGE: Day 91
Burpees to Date: 4,095
Burpees remaining: 864
I bet this is a new thought for you. Is the milk you drink a processed food? I bet it is.
ARTICLE: Milk – Raw vs. Pasteurized/Homogenized
Here’s an amusing point: any nutritionist worth his or her salt knows that low-fat dairy is an essential food group. They typically prescribe lots of unprocessed foods like whole grains, lean meats, vegetables, fruits, and low-fat dairy. But let’s back the train up for a second…dairy isn’t naturally a low-fat substance, which makes “low-fat dairy” a processed product by default. Add in pasteurization and homogenization and you’re dealing with a super-processed product. And let’s not forget that there is a dried skim milk powder added to 1% and 2% milk, another obviously processed component. So why would someone that is touting unprocessed products also propose low-fat dairy? I think we all know the answer.
December 22, 2008
4 Rounds for time
25 Squats
7 Shoulder Press
7 Push Press
7 Push Jerks
25 Sit-ups (butterfly)
BURPEE CHALLENGE: Day 89
Burpees to Date: 4,005 (!!!)
Burpees remaining: 955
Check the at home WODs if you can’t get to the gym.
ARTICLE: Vegetable Oil and Weight Gain
Vegetable oil is truly an “external factor”, something in our environment that has changed dramatically in the last 100 years (as opposed to our genes, which are essentially the same). A century ago, nearly all fats eaten in the U.S. came from animals. That’s how it’s been for humans since the beginning of time, with the exception of seasonal nuts and oily seeds for some groups. Polyunsaturated fat (PUFA) consumption in the US has more than tripled in the last 100 years, with the increase coming almost solely from omega-6 linoleic acid-rich seed oils like soybean and corn oil
December 21, 2008
REST DAY
BURPEE CHALLENGE: Day 89
Burpees to Date: 3,916
Burpees remaining: 1,045
So we have been snowed in this week and it doesn’t look like it will be any better for awhile. I have the advantage of living at the gym so my workouts continue, even if it’s only 20 degrees in the gym. What are you doing when you are stranded at home? One of the beauties of CrossFit is that we don’t need any equipment to have a great workout. For the next few days and during any travels you do, get your workout in. You don’t need much space to do squats or push-ups. Walking lunges can be done down the hall and if you can lift anything. One arm snatches with a gallon of milk? How about sumo deadlift highpulls with a five gallon bucket filled with… anything? You will only miss your workout if you don’t make it a priority because there are plenty of ways to kick your butt regardless of the weather outside.
I’m posting a week’s worth of body weight workouts, try to do them if you can’t get into the gym this week. [Body Weight WODs]
December 20, 2008
5 Rounds
Count Total Reps for each round
One minute at each station
Back Squat
Jumping Ring Dips
Deadlift
Box Jumps
Rest
BURPEE CHALLENGE: Day 88
Burpees to Date: 3,828
Burpees remaining: 1,134
Why is Megan so happy? Because she got her kipping pull-up today. THREE times! It took a lot of practice, getting the kip down, building strength and eventually feeling the sweet spot in the kip. I think she was more surprised than anyone else. Great job Megan and congratulations.
MK is tougher than you
December 19, 2008
Every minute on the minute
5 Knees to Elbows
10 Push-ups
15 Squats
BURPEE CHALLENGE: Day 87
Burpees to Date: 3,741
Burpees to Go: 1,309
MK braved the snow this afternoon and we had a great WOD with ball slams and thrusters, in the snow.
