Monthly Archives: July 2009
Intensity
AMRAP – 20 Minutes
5 Knees to Elbows
10 Dumbbell Push Press, 40/20
15 Goblet Squats
Intensity: in•ten•si•ty
Pronunciation: \in-ˈten(t)-sə-tē\
Function: noun
Inflected Form(s): plural in•ten•si•ties
Date: 1665
1: the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling
2: the magnitude of a quantity (as force or energy) per unit (as of area, charge, mass, or time)
Or something that results in this…
What Does Dan Do, VII
3 Rounds for time
Run 400m
10 Hanging Power Snatch, 95/65
15 Squats
Fasting/Intermittent Feeding
After a recent trip I felt the need to “IF” the next day and get my body systems back on track. Eating out, eating at abnormal times, sleeping less than normal, high stress, heat, lack of water… had all conspired to make me feel kind of raunchy. What a great word.
I was questioned about what “IF” was and then why I would do that. I have a history of fasting and have found that my body responds really well to having a break from food. I normally “fast” a meal or two each week out of as much convenience as anything else, but it’s also with the idea in mind that depriving the body of food can be good. I skipped dinner breakfast and then had a (small) late lunch. It was just what I needed and felt really good.
Intermittent Feeding sounds radical. It’s not. We talk about living “Primal” or like a caveman quite a bit. In the pre-agriculture age, before barns and storehouses, it makes perfect sense that if the kill didn’t happen on time, dinner would get delayed for a day or maybe more and that the human body would need to accommodate this likely event.
Read the linked article about the two monkeys that were fed differently over the course of their lives. This isn’t intended to be definitive research but it is a very interesting thing to ponder. Maybe eating to our fill isn’t the best thing. Maybe we are just used to feeling full or maybe our definition of full is deranged.
I encourage you to test out fasting and intermittent feed and see how your body responds.
Mainsite Love for Jenny O!
Sunday is a rest day. Enjoy and active day in the sun.
YES YES YES YES!!! The best story of the CrossFit Games (yes I’m biased!) is featured on the CrossFit mainsite today. Jenny’s deadlift performance was incredible to watch and we managed to get ourselves directly in front of her for her 355lb lift. You can hear Jen’s brother, Jeff, yelling in the video.
I’m so proud of what Jenny accomplished as an athlete. The great thing is that her Games performance is only a small part of the awesomeness that is Jenny O.
Watch the video here. Mainsite post here
courtesy of crossfit.com
July 18, 2009
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
Wall Ball Shots, 20lb
Sumo Deadlift Highpull, 75lbs
Box Jump, 20″ box
Push Press, 75lbs
Row
CrossFit Games video of 2nd place finisher Charity Vale from CrossFit Snohomish. Watch it!
I think Charity and Jenny shocked the CrossFit games people with their performance. Neither was committed or driven to win The Games. CrossFit is a fun, social, quick and effective way to be in great shape for them. They are 30s+, married and each have three children. That is not the profile of people who are competitive at the CrossFit Games.
Outside of the last couple months before The Games training was 100% the CrossFit.com WOD. We trained a little together for “extras” like rowing and hills and throwing some weird stuff at them, but not really that much. What you have in Jenny and Charity are two exceptionally gifted athletes who work hard EVERY day. They don’t miss their workout. Period.
In honor of Charity’s 2nd place performance we do (one of?) her least favorite WODs.
Deadlifting 315lbs at a body weight of 121.
