Monthly Archives: January 2009
January 23, 2009
7 x 3 Back Squats
5 Rounds for time
5 Front Squats, 135/95
5 Push Press, 135/95
25 Sit-ups
Good ideas for your warm up during this cold time (which seems like it will never end).
ARTICLE: Why Warm Up?A warmup is crucial in that it loosens up your muscles, gets you mentally prepared, and helps prevent injury. I could have potentially hurt myself if my body wasn’t already warm and prepared for the beating I put it through. I’m young and I’m lucky.
From: Zen to Fitness
January 22, 2009
7 x 3 Back Squat
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5 Rounds for time
5 Front Squats, 135/95
5 Push Press, 135/95
25 Sit-ups.
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Let’s be honest about nutrition. Most people want the RESULTS that come with good nutrition more than they want to discipline themselves to HAVE good nutrition. I won’t tell you that changing your dietary habits will be easy. If you are a carb centric eater you will probably have a week or two of hard work getting your body off the addiction of carbs/sugar before you start to feel normal.
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I will tell you that a hard week or two will be worth it!
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On Sunday I am going to post a list of the various nutrition “philosophies” that I encourage you to check out. I will follow this up with a comprehensive look at each of these in detail so you have as much information as you can while considering how/if you will make any changes to your diet. Frankly, whichever you choose will be so much more interesting that the rice and pasta diet that most people subsist on.
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On another topic. Great work on the deadlifts this week. I heard from a bunch of you that you are paying the price required from heavy deadlifts. I was also thrilled at the number of you who were able to do Handstand Push-ups. Anyone who can do a HSPU is a stud! We have a few studs amongst us.
January 20, 2009
7 x 3 Deadlift
AMRAP – 10 Min
15 Box Jumps
10 Knees to Elbows
5 Sumo Dealdlift Highpulls, 95, 65.
What is ‘good’ nutrition? That’s the real question.
ARTICLE: Performance Nutrition In 683 Easy Steps. Part I
Nutrition is error prone in that most people are not willing to experiment and see what really works for them. We hold our portfolio managers, mechanics and public utilities accountable for a desired performance, yet many are content with nutrition recommendations that perpetuate ill health, poor body composition and sub-par performance. Why? I have no idea, but it stinks of mommy or daddy issues so we can leave it to Dr. Phil to figure out the “why”.
Be sure to read the conversation that takes place in the comments section. There is usually some really good information shared and discussed there.
January 19, 2009
“Diane”
21-15-9
Deadlift, 225/185
Handstand Push-ups
If you are unable to do HSPUs, elevate your feet as high as you can and still move through the full range of motion (nose to ground through shoulders fully extended).
January 18, 2009
Lets talk about some tough chicks!
Yesterday we did the brutal benchmark WOD “Murph”. You may have noticed I did’t post on the site until late. That wan’t just because I’m lazy. I didn’t want to scare anyone away, though I think the weekly posting in the gym may have been duly noted by a few of you. 
Murph is more about being mentally tough and putting up with physical discomfot (OK – Pain) than it is about being able to do the movements. Most of you have a pretty decent squat, can do a push-ups of some nature and know the pull-up variations we use. So what is “Murph”
Run 1 Mile
The complete, in any order you choose…
100 Pull-ups
200 Push-ups
300 Squats
Finish by…
Running another mile.
That’s 2 miles of running and 600 reps. Wow!
So here’s to Cara, Eliane, Megan, LeeAnn and Karrie who all gutted it out on what turned out to be a brutally cold morning. I don’t think I stopped shaking until mid afternoon.
I can’t tell you how proud I was after everyone finished and I was sure you didin’t really hate me. The attitude from everyone coming in was serious and ready to get to work. There was virtually no complaining but alot of focus and even a bit of WOD Anger. If you don’t know what WOD Anger is all I can say is you will know it when you see/feel it.
After the jump are some pics of the valiant efforts…
