Indianapolis CrossFit Affiliate

Thursday 100902

Workout

Filthy Fifty!

By ANDREW POLLACK

Bears emerge from months of hibernation with their muscles largely intact. Not so for people, who, if bedridden that long, would lose so much muscle they would have trouble standing.

Why muscles wither with age is captivating a growing number of scientists, drug and food companies, let alone aging baby boomers who, despite having spent years sweating in the gym, are confronting the body’s natural loss of muscle tone over time.

Comparisons between age groups underline the muscle disparity: An 80-year-old might have 30 percent less muscle mass than a 20-year-old. And strength declines even more than mass. Weight-lifting records for 60-year-old men are 30 percent lower than for 30-year-olds; for women the drop-off is 50 percent.

With interest high among the aging, the market potential for maintaining and rebuilding muscle mass seems boundless. Drug companies already are trying to develop drugs that can build muscles or forestall their weakening without the notoriety of anabolic steroids. Food giants like Nestlé and Danone are exploring nutritional products with the same objective.

In addition,

Wednesday 100901

I know, I know, your arms are TIRED. Good, today we run!

Workout
Running Intervals!

Tomorrow…Filthy 50!

Speed Training’s Dirty Secret

by Martin Rooney

Published: August 23, 2010

Acceleration is Sport

Think of a sport – any sport. How often do you see an athlete sprinting at top speed for 40 yards? How about 400 yards?

The answer is…almost never. A high school basketball court is 28 yards long. To first base in baseball, 30 yards; softball, 20 yards; volleyball to the net, 10 yards. How often does a football player actually run most of the field? Only when occasionally something really good…or really bad is happening!

What you do see in sports’ competition is the majority of athletes accelerating and decelerating over and over, and over again. Unfortunately, as we will discover, that isn’t what all training sessions for those sports look like. Before we get to the Dirty Secret of this article, let me share some interesting information about the ability to accelerate.

Training mythology has often boasted that the some of the fastest 10m to 30m sprints in history have been performed by Olympic weight lifters and throwers. How can they be as fast or faster than a world-class sprinter? The solution becomes apparent when we examine what makes great acceleration take place. Acceleration requires huge force production over a longer ground contact than at top speed. Because of this, maximal strength is important for bodyweight. The shot putter or lifter may have the edge here. We also know that stride frequency and stride length are slower and shorter than at top speed. Because of this, the world-class sprinter cannot take advantage yet of their superiorly firing nervous system and subsequent greater turnover. Upper body strength is also critical to great acceleration. Improved arm strength and mechanics are more important to driving the athlete forward than at top speed. This could also give the thrower or lifter the edge. Now as the race goes on, acceleration becomes less and less as the athletes approach their top speed. At the 30m mark, most athletes should be at 95% or more of their top speed. Here’s where the sprinter starts passing the shot putter.

The moral of the story?

Tuesday 100831

Workout
Press (5/3/1)

Mini MetCon
50 Wall Ball Shots

Making Soldiers Fit to Fight, Without the Situps

Soldiers at Fort Jackson, like Pvt. Alyssa Leggat, work on push-ups. The fitness regime involves more agility and balance training.
By JAMES DAO
Published: August 30, 2010

FORT JACKSON, S.C. — Dawn breaks at this, the Army’s largest training post, with the reliable sound of fresh recruits marching to their morning exercise. But these days, something looks different.

It’s 5:30 on a recent morning, and basic training is in progress at Fort Jackson, S.C. A new exercise regimen is “more whole body,” a platoon leader says.

That familiar standby, the situp, is gone, or almost gone. Exercises that look like pilates or yoga routines are in. And the traditional bane of the new private, the long run, has been downgraded.

This is the Army’s new physical-training program, which has been rolled out this year at its five basic training posts that handle 145,000 recruits a year. Nearly a decade in the making, its official goal is to reduce injuries and better prepare soldiers for the rigors of combat in rough terrain like Afghanistan.

But as much as anything, the program was created to help address one of the most pressing issues facing the military today: overweight and unfit recruits.

Monday 100830

Workout

Tabata!

Shrimp, Sausage and Summer Squash Casserole
Two words in the seafood recipe submitted by Rachel Virden for the Primal Blueprint Reader-Created Cookbook Contest caught our eye immediately: Summer and Squash.

Yes, we loved the combination of shrimp and sausage (who wouldn’t?) and the intensely savory flavor

Sunday 100829

Bike ride and fish fry. Don’t miss the fun…we’re going out for a 20 miler and then eating fried fish (courtesy of Kurt)

Saturday 100828

Team Workout!

Friday 100827

Workout

Using 85% of your 1RM complete 2 Cleans on the minute for 15 minutes

Thursday 100826

Workout
20 – Burpees
2 – 53 lbs KB Swings

18 – Burpees
4 – 53 lbs KB Swings

16 – Burpees
6 – 53 lbs KB Swings

14 – Burpees
8 – 53 lbs KB Swings

12 – Burpees
10 – 53 lbs KB Swings

10 – Burpees
12 – 53 lbs KB Swings

8 – Burpees
14 – 53 lbs KB Swings

6 – Burpees
16 – 53 lbs KB Swings

4 – Burpees
18 – 53 lbs KB Swings

2 – Burpees
20 – 53 lbs KB Swings

“It’s like having a tire with a nail in it.” —Nike’s top coach, on heel-striking
by Christopher on July 30, 2010

If two of America’s greatest runners can get healthy by getting off their heels, why shouldn’t you? Three years ago, Alan Webb was one of the world’s best milers. In 2007, he ran the fastest time in the world in both the mile and 1500 meters. Then he began to get injured and sank into a slump. Recently, as the Portland Tribune reports, he put himself into the hands of Alberto Salazar, the distance running legend who’s now head of Nike’s elite training program. And one of Salazar’s first moves? Just as he did with Dathan Ritzenhein, Salazar immediately got Webb to begin running barefoot-style.

Webb was also landing on his heel, in effect slowing himself down.
“We want to eliminate his braking motion,” Salazar says.

Wednesday 100825

Workout

Front Squat – 80% of your 1RM x5 x5

THEN for MetCon
3 rounds for time of:
10 – Box jumps (20 inches)
20 – 65 lbs Thursters
600M Row

Compare to:
TITANFIT: Thursday 080508

Tuesday 100824

Workout
3x

200m Run
15 Box Jumps
15 KB Swings
15 Push-ups (games standards)
15 – 75lbs OHS

Is Your Favorite Ice Cream Made With Monsanto’s Artificial Hormones?

Monsanto has been in the news this week, with a U.S. District Court Judge ruling that the USDA has to at least go through the motions of regulating the company’s genetically engineered sugar beets. Monsanto, you may know, is not likely to win any contests for the most popular company. In fact, it has been called the most hated corporation in the world, which is saying something, given the competition from the likes of BP, Halliburton and Goldman Sachs.

This has gotten me thinking about, of all things, ice cream, and of how Monsanto’s clammy paws can be found in some of the most widely selling ice cream brands in the country. These brands could break free from Monsanto’s clutches. So far they haven’t, but maybe this is about to change.

Ben & Jerry’s gets all their milk from dairies that have pledged not to inject their cows with genetically engineered bovine growth hormone (rBGH). Why, then, can’t Haagen Dazs, Breyers and Baskin-Robbins do the same?

Thursday 100902

By ANDREW POLLACK

Wednesday 100901

Acceleration is Sport

Tuesday 100831

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Sunday 100829

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Friday 100827

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