Wednesday 150128



1000m Row
50-Good Mornings

every 10 sit-ups count toward your JanABuary total

Compare to: Tuesday 110920

My legs hurt too. The following might help.  from

Yoga Poses to Ease Post-Workout Muscle Soreness


So you killed leg day, but now you can’t even walk to the bathroom without being in pain. Post-workout muscle soreness is both a good thing and a bad thing. It’s a good thing because that indicates that you had a successful, muscle-building workout. Soreness is caused by the micro-tears in the muscles from working really hard. If you are sore, good job! You are building muscle.

Unfortunately, muscle soreness is can also be pretty uncomfortable- even painful- and also quite inconvenient in a lot of situations. If you work out a lot, you are going to be sore all the time, and that’s just no fun. 

Here are yoga poses for post-workout muscle soreness. These poses will help ease muscle soreness, as well as increase your mobility & flexibility for your future workouts.

 Yoga Poses for Post-Workout Muscle Soreness


yoga poses sore muscles post workout

Standing Forward Bend

Clasp your hands together behind your back, hinge forward at the hips, let your head hang, and bring your arms overhead. Sway slowly from side to side, letting the weight of your arms stretch your shoulders at different angles.

yoga poses sore muscles post workout

Standing Side Bend

Stand with your feet together and your arms overhead with your palms together. Keeping your arms straight- or close to straight- lean to the left and right, taking the time to feel your sides open.

yoga poses sore muscles post workout

Wide Legged Forward Bend Twist

Stand with your feet placed 3-4 feet apart, and hinge your torso forward at the hips. “Roll” your spine down and rest your hands on the floor, letting your neck & head relax. Bring one arm upwards and look up at it, feeling your spine twist and open. Switch arms and repeat.


yoga poses sore muscles post workout

Standing Forward Bend
Stand with your feet together, and bend over, “rolling” your spine down as you reach towards the floor. Let your neck relax and your head hang.


yoga poses sore muscles post workoutReclining Bound Angle Pose

Start in an upright (sitting) Bound Angle Pose (the “butterfly” stretch), then roll your spine back until your are laying down. This will stretch your hip flexors (and ladies take note, this pose is also great for relieving menstrual cramps).

yoga poses sore muscles post workout

Camel Pose (Ustrasana)

Begin on your knees, with your arms at your side, looking straight forward. Slowly draw your arms up over your head, then using one arm at a time, reach your hands behind you to grasp your heels. Make sure your hips are positioned over your knees, then relax your neck and shoulders so your head hangs back and your throat feels “open”.

yoga poses sore muscles post workout

Crescent Lunge

Start in a high lunge, then slowly lower the back knee down to the floor. Keep your torso to an upright position, and make sure your front knee does not extend forward over your toes.


yoga poses sore muscles post workout

Wind-Relieving Pose

Lay with your back flat on the ground and legs fully extended. Bring both knees in towards your chest, clasp your hands around your legs, and round your back so your buttocks come slightly off the floor. Attempt to bring your forehead to your knees, then rock slowly from side to side to gently massage your spine.

yoga poses sore muscles post workout

Two Knee Spinal Twist

Lay with your back on the ground, and your knees bent. Let your knees fall to one side, and look in the opposite direction, with your arms extended to both sides.


yoga poses sore muscles post workoutChilds Pose

Sit with your knees slightly apart and folded underneath your body, then lean forward to rest your forehead on the ground. Rest with your arms by your sides, or increase the stretch by reaching your arms forward.

yoga poses sore muscles post workoutPlow Pose

From a sitting position, roll your spine backwards and down to the floor, and bring your knees into your chest. Place your hands on your lower back for support as you extend your legs upward towards the ceiling. Finally, lay your arms on the floor when you are stable, lower your legs down towards your face, and aim to touch your toes to the floor above your head.

yoga poses sore muscles post workoutDownward Dog

Stand with your feet together, hinge forward at the hips, and bend your knees so that your palms are flat on the floor (if they aren’t already). Shift your weight so that your arms are supporting you as you hop or walk your legs back. Use your hands to push your body back towards your heels until you feel a stretch throughout your back and legs


yoga poses sore muscles post workoutSide Plank Pose

Starting from either Plank Pose or Downward Dog (whatever you are more comfortable with) shift your weight to one arm, and rotate your body to the side. Engage your core and lift your hips upwards, and extend your free arm overhead.

yoga poses sore muscles post workout

Sphinx Pose

Lay on your stomach and place your elbows below your shoulders. Prop yourself up on your forearms, taking care to keep your shoulders down and away from your ears.

yoga poses sore muscles post workoutCobra Pose

Lay on your stomach and place your hands flat on the floor beneath your shoulders. Slowly press up with your arms, straightening them only to the a point that is still comfortable for your back. Take care to keep your hips on the ground, and your shoulders away from your ears.

– See more at:

Tuesday 141202

Happy Birthday Bay!


10-32k-KB Swings
20-65 lbs Over-head Squat (OHS)
30-65 lbs Power Snatch

1000m Row

30-65 lbs Power Snatch
20-65 lbs OHS
10-32k KB swings

Scale the workout. If this is your first attempt at high rep Olympic lifting, use an un-loaded barbell or a 15 lbs training barbell. For the Swings use a KB or DB that takes some effort to complete all 10.

Compare to: TITANFIT: Monday 090608

Tomorrow, Wednesday we start our Double Under fun!

Thoughts?  From  Thanks KTF for the link.

5 moves you should avoid at the gym

Is weightlifting essential to your workout? (
Is weightlifting essential to your workout? (

Why do I say that? Here are just a few of the injuries we’ve seen in the office from doing the wrong things in the gym: a middle aged women who tore her ACL doing jumping jacks onto a plyometric box, a 60 year old who tore his meniscus when he was forced into deep knee flexion during yoga, and a broken tibia from the bar hitting her leg during Olympic lifting. It’s not that some people can’t do these things; it’s just that most of us shouldn’t be doing them.

Here are my top 5 things you should avoid at the gym.

1. Deep squats

I always have this debate with strength and conditioning coaches. Why do they have their athletes squat past 90 with resistance?  It’s not functional except for maybe wrestlers and football lineman, and even with them, is it worth the risk of injury? For the rest of us who are just trying to stay in shape it is a recipe for knee pain and meniscus tears. Deep squats put significant strain on the knee ligaments, significant pressure on your patellofemoral joint (knee cap), and it puts your meniscus at significant risk for tearing.

Let’s talk about the meniscus tear more specifically. As we squat down, the knee not only flexes but the femur glides posteriorly on the tibia. From about 90 degrees and beyond, we are putting almost all of the pressure on the posterior horn of the meniscus. Now just add a little rotation and pop, there goes your meniscus. And we know that our menisci start to degenerate over time (starting at about 35-40) placing us at even greater risk for a meniscus tear. Do the theoretical benefits of deep squatting out weigh the risks, absolutely not!  So let’s please stop at 90 degrees.

2. Dead lifts

This is another exercise where I also debate people on the risk/benefit of the exercise. Yes, it’s a great exercise to strengthen your hip extensors (glutes and hamstrings) but it’s an even better way to injure your back. Repetitive flexion activities have been shown to be a significant factor in back injuries, specifically bulging and herniated disks. Even if you perform the exercise with perfect mechanics, which none of us do all the time, you’re still setting yourself up for a problem. Just like the meniscus in the knee, the discs in the spine start to degenerate with age. Combine this with an exercise that puts significant strain on the posterior annulus of the disc and you’re in for a lifetime of intermittent back pain. Instead of dead lifts, let’s focus on exercises that will still strengthen your hip extensors with less risk of injury. Lunges, step ups, bridging, and squats above 90 can all accomplish this while limiting the risk of low back injury.

3. Overhead presses

Overhead military press, dumbbell shoulder press, etc., all put your rotator cuff at risk for injury. Every time we lift our arms over head we have the potential for some impingement of our rotator cuff under our acromion. Now add weight and we’re just tempting fate. There is also a common theme with all these problematic exercises I’m writing about: our tissue starts to wear down and degenerate with age.

This is once again true for the rotator cuff. So why do an exercise to strengthen our shoulders that puts our rotator cuff at significant risk for injury? If you want to strengthen your deltoid you just need to do some pushing and pulling exercises. Overhead exercises aren’t functional and the risk of injury just isn’t worth it. Don’t try to “isolate” your shoulders and instead strengthen them functionally with pushing and pulling exercises such as push-ups and incline pull-ups on the smith press or TRX.

4. Bench press to your chest

I don’t like the bench press because it’s not a functional exercise, but that’s another discussion. The risk with bench press is that when your elbows break the plane of your chest, you’re putting significant strain on the stabilizing structures of the shoulder, specifically the labrum and capsule. Now add heavy weight and it’s a labral tear waiting to happen. And like everything else, the labrum degenerates over time. Clicking in your shoulder? It’s probably a labral tear. If you have to bench, keep the weight reasonable and don’t let your elbows break the plane of your chest. Better yet, do a standing cable column press as it is a much more functional position; just don’t go too deep and your shoulders will thank you.

5. Anything with heavy weights

I’ll be the first to admit that I loved lifting heavy weights when I wrestled in college. It was always a competition of who could bench and squat more.  Looking back, bench pressing did nothing for me as a wrestler as I should have been doing more pulling exercises. After two shoulder surgeries, a hip labral tear which has likely progressed to arthritis (no MRI as I don’t want to know), focal arthritis in my knee as well numerous other chronic injuries, my joints wish I had focused on functional training and not weight lifting.

There is starting to be a paradigm shift in the strength and conditioning world. People are turning away from weight lifting and focusing on functional training and injury prevention. Stanford University’s director of football sports performance Shannon Turley is on the forefront of this movement. Instead of having freshman players hit the weight room when they get to school, they focus on regaining flexibility, improving core stability, and relearning correct movement patterns. He has had to write letters to NFL scouts about his program and why his players don’t have a record setting combine bench press but excel on the field and are injury free.

EXOS, formerly Athlete’s Performance, is the provider for strength and conditioning for the Men’s U.S. National Soccer team. Their approach to sports performance is to fix an athlete’s problems/weaknesses.  There is little return in trying to improve quad strength in soccer players who already have super strong quads. Instead, you’ll see more gains by focusing on correcting their weaknesses such as limited hip mobility and glute med weakness. Even though we’re not professional athletes, let’s take a page out of their training programs and try to fix our deficits such as flexibility, core strength, and movement patterns and leave the heavy weights on the rack.

As I’m writing this, I’m envisioning the comments that I’ll be getting. But as I always tell my patients, “Is it better to look good or to feel good?” Let’s move away from working out the way we always have and start thinking about our long term health, as many of the exercises we do are counterproductive to our overall goal of living a healthy, happy, and pain free life.

Monday 141201


1RM 3/7

then take 85% of today’s 1RM and perform 3 sets of 3 reps.

1000m Row
25-Wall Ball Shots
26-Lunge Steps
1000m Row

From USA Today

This 77-year-old grandma can lift more than you

Most grandmothers, especially those reaching 80 years of age, can be counted on for cozy hugs, surprise gifts, and gray hair. So you may be surprised when you meet Willie Murphy, a 77-year-old grandmother who can do one-handed push-ups and deadlift 215 pounds.

The 105-pound senior started with 5-pound weights a few years ago, after seeing a sign about a weight-lifting competition at her local YMCA. She asked a Y employee if she could participate. “Go for it, granny,” he said.

She took his advice with a vengeance.

In addition to lifting more than twice her weight, Murphy can do one-handed pull-ups, one-handed pushups, fingertip pushups, and the pushups where you put your fingers in diamond formation and press your nose all the way to the floor.

Murphy is quick to point out that her strength is all natural. “None of those steroids for me,” she said, setting down a barbell.

And it’s not as though she needs it. She handily won her division in the deadlift competition at the recent WNPF World Championships. She also came home with first-place awards in power curl, bench press, bench press repetitions and the World Natural Powerlifting Federation 2014 Lifter of the Year award.

Murphy laughs a lot and eats what she wants to eat, including Pizza Hut on football days, washed down with rum and cranberry juice. Every Monday, Wednesday and Friday morning, she heads to the local Y to lift weights and powerwalk.

Since her victory, Murphy’s been getting a lot of love at the gym. All morning, people stop to congratulate her, give her fist bumps or ask to touch her biceps. One lady gets off the step machine to tell Murphy that she is her idol. Murphy says thank you and curtseys.

“They see I’m old and I’m not being pushed around in a wheelchair,” she said with a laugh. “I can shovel my own snow. And I can push my car if it gets stuck in the snow… I’m almost 80 years old and I am still living life.”

Thursday 140821

90% of your FSquat max and complete:

5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85%, AMRAP @ 65%.

Row 1000m. Then complete 10-1 of Burpees and T2B

From US News and World Report

Study: Physical Fitness Linked to Brain Fitness

More physically fit children had stronger brain tissue linked to cognition.

Cross country runners take off in a pack from the starting line.

New research shows being physically fit can improve the structure of brain matter that plays a role in learning.

​Staying physically fit isn’t just good for your health. It’s also a good way to beef up your brain, according to new research.

Led by Laura Chaddock-Heyman, a research scientist at the University of Illinois at Urbana-Champaign’s Beckman Institute, a team of researchers found greater aerobic fitness is associated with more fibrous and compact white matter, a type of nerve tissue connected to learning and brain function. Previous research has shown more compact white matter fibers can lead to improved cognitive performance.

“Our work has important implications for educational and public health policies, as sedentary behaviors and inactivity rise and physical activity opportunities are reduced or eliminated during the school day,” Chaddock-Heyman says. “Hopefully these findings will reinforce the importance of aerobic fitness during development and lead to additional physical activity opportunities in and out of the school environment.”

The researchers used a type of magnetic resonance imaging (MRI) to look at five different white matter tracts in the brains of two dozen 9- and 10-year-olds, half of whom were more physically fit and half were less fit. White matter also works to carry nerve signals between different parts of the brain, and all of the tracts examined have been associated with attention and memory, the study says.

Just one-quarter of American youths currently engage in the recommended amount of daily physical activity, according to the Centers for Disease Control and Prevention. That can have a negative impact on their academics, research has shown.

Previous research shown improved fitness can boost students’ memory and learning, but this new study is the first to show a connection between physical fitness and brain structure during childhood.

“We know from previous work that higher fit children outperform lower fit children on tasks of attention, memory and school performance,” Chaddock-Heyman says. “Thus, it is possible that white matter structure is another pathway by which fitness relates to improved cognition.”

The study was published Tuesday in the journal Frontiers in Human Neuroscience. Moving forward, the researchers plan to conduct a five-year study to determine whether children’s white matter structure improves when they start and maintain a new physical fitness routine.

“Be smart, and exercise your heart,” Chaddock-Heyman says. “High levels of physical fitness are not only good for one’s physical health, but one’s cognitive and brain health as well.”

Tuesday 140729

Burpee Box Jump Overs
Toes To Bar

After the round of 9, row 1000m.

From CNN

Even a 5-minute run can help prevent heart disease

Even a 5-minute run can help prevent heart disease

Good news for runners: A new study published in the Journal of the American College of Cardiology suggests running, even for a few minutes a day, can reduce your risk of dying from heart disease – whether you plod along or go at race speed.

Researchers studied more than 55,000 adults between the ages of 18 and 100 over a 15-year period, looking at their overall health, whether they ran and how long they lived.

Compared to nonrunners, those who ran had a 30% lower risk of death from all causes and a 45% lower risk of death from cardiovascular disease, investigators found. In fact, runners on average lived three years longer than those who did not hit the pavement. When data was broken down by age, sex, body mass index, and smoking and alcohol use, the benefits were still the same.

“That’s important to note,” said Dr. Warren Levy, a cardiologist and chief medical officer of Virginia Heart in northern Virginia. “Even with all the negative factors, such as obesity, smoking and diabetes, those who were, let’s say, obese and ran had a less likely chance of dying from heart problems than those obese people who didn’t run. Same with smokers, diabetics, etc. ”

The speed and frequency of a person’s running routine did not make a huge difference either. The data showed novice runners who ran less than 51 minutes, fewer than 6 miles, slower than 6 miles per hour, or only one or two times per week still had a lower risk of dying than those who did not put on running shoes.

D.C. Lee, lead author of the study and an assistant professor at Iowa State University’s kinesiology department in Ames, Iowa, said the researchers found runners who ran less than an hour per week have the “same mortality benefits compared to runners who ran more than three hours per week.” So more may not be better.

“Its been shown that after a certain amount of running over a certain period of time, the benefits seem to wane,” said Levy. “We aren’t quite sure why.”

However, researchers did discover that consistency was key. They found participants who ran consistently over a period of six years or more gained the most benefits, with a 29% lower risk of death for any reason and 50% lower risk of death from heart disease or stroke.

There have been many studies that have shown the benefits of exercise on the heart. But this study is one of the largest to pinpoint the positive effects of running, especially for nonmarathoners or nontriathletes.

“Since time is one of the strongest barriers to participate in physical activity, the study may motivate more people to start running and continue to run as an attainable health goal for mortality benefits,” Lee said.

Activities like running can lower your blood pressure and decrease the production of glucose, which cuts your risk of developing diabetes, according to the American Heart Association. Running also seems to protect the innermost lining of the arteries, keeping the walls and cells intact, which cuts the risk of blockages or clots that can cause strokes or heart attacks.

Levy, a runner himself, said people considering taking up running programs should talk to their doctors first, especially if they have chronic conditions.

“A lot of weekend warriors just go out without preparing for their run. It’s the runner who takes it gradually and trains correctly, even for a run around the block, who’s the one who avoids injuries and other complications.”

Thursday 140724




1000m Row
Wall Ball Shots + Pull-ups
2 for 1 Pull-ups if jumped.

CrossFit HQ has posted the original training guide.  Save it.  Print it….it has a lot of good information.  CrossFit Level 1 Training Guide

From The New York Times

Let’s Cool It in the Bedroom

CreditIllustration by Sara Andreasson

Sleep is essential for good health, as we all know. But a new study hints that there may be an easy but unrealized way to augment its virtues: lower the thermostat. Cooler bedrooms could subtly transform a person’s stores of brown fat — what has lately come to be thought of as “good fat” — and consequently alter energy expenditure and metabolic health, even into daylight hours.

Until recently, most scientists thought that adults had no brown fat. But in the past few years, scanty deposits — teaspoonfuls, really — of the tissue have been detected in the necks and upper backs in many adults. This is important because brown fat, unlike the more common white stuff, is metabolically active. Experiments with mice have shown that it takes sugar out of the bloodstream to burn calories and maintain core temperature.

A similar process seems to take place in humans. For the new study,published in June in Diabetes, researchers affiliated with the National Institutes of Health persuaded five healthy young male volunteers to sleep in climate-controlled chambers at the N.I.H. for four months. The men went about their normal lives during the days, then returned at 8 every evening. All meals, including lunch, were provided, to keep their caloric intakes constant. They slept in hospital scrubs under light sheets.

For the first month, the researchers kept the bedrooms at 75 degrees, considered a neutral temperature that would not prompt moderating responses from the body. The next month, the bedrooms were cooled to 66 degrees, a temperature that the researchers expected might stimulate brown-fat activity (but not shivering, which usually begins at more frigid temperatures). The following month, the bedrooms were reset to 75 degrees, to undo any effects from the chillier room, and for the last month, the sleeping temperature was a balmy 81 degrees. Throughout, the subjects’ blood-sugar and insulin levels and daily caloric expenditures were tracked; after each month, the amount of brown fat was measured.

The cold temperatures, it turned out, changed the men’s bodies noticeably. Most striking, after four weeks of sleeping at 66 degrees, the men had almost doubled their volumes of brown fat. Their insulin sensitivity, which is affected by shifts in blood sugar, improved. The changes were slight but meaningful, says Francesco S. Celi, the study’s senior author and now a professor at Virginia Commonwealth University. “These were all healthy young men to start with,” he says, “but just by sleeping in a colder room, they gained metabolic advantages” that could, over time, he says, lessen their risk for diabetes and other metabolic problems. The men also burned a few more calories throughout the day when their bedroom was chillier (although not enough to result in weight loss after four weeks). The metabolic enhancements were undone after four weeks of sleeping at 81 degrees; in fact, the men then had less brown fat than after the first scan.

The message of these findings, Celi says, is that you can almost effortlessly tweak your metabolic health by turning down the bedroom thermostat a few degrees. His own bedroom is moderately chilled, as is his office — which has an added benefit: It “keeps meetings short.”