Friday 140620

Workout Dead Lift use 90% for your math. Complete: 65% x5 75% x5 85% x5 65% x AMRAP MetCon 3x 9-Thrusters 9-Pull-ups Rest 2:00

10 Effective Strategies To Fight Procrastination

Procrastination Stop It Now Not Later

Procrastination might seem harmless enough; but when you start to tally up all the time you have wasted in the past week, month, or year, it becomes significantly more disconcerting. As somebody who struggled for years with procrastination (to the point where it had disastrous consequences on my education and professional life) I understand the pain that can be caused by failing to achieve the things you desire in life. If you are tired of wasting precious moments of your life to procrastination, then pay close attention. In this article you are going to discover ten effective strategies to help you fight procrastination and get your groove back. I’ve tested these techniques myself (and helped implement them in the lives of others) and strongly believe that they will work for you. 

1. Set Yourself a Goal to Achieve

One of the most effective ways to fight back against procrastination is to have a goal to work towards in your life. Whether it is something as simple as completing your next essay, through to running a marathon for the first time, a goal will help you focus your energies and provide impetus to get up and get things done. Just remember that it pays to set a realistic goal. So if you’ve never so much as picked up a microphone before, don’t expect to be a virtuoso singer by the end of the month. Setting unrealistic goals only places you in a position of likely disappointment, which is not going to encourage you to take action.

2. Discover Your Biggest Distractions

All of us are liable to be distracted by certain things. Whether it is social media, texting, or good old fashioned chinwagging with colleagues, there is bound to be something that has a tendency to keep you distracted from your work. You need to identify your biggest distractions and time-wasters, and then try to eliminate or block them when you need to get work done. For digital distractions, such as social media, the solution is surprisingly easy; there is a plethora of tools online that you can use to temporarily block websites for a set duration of time. I’m a big fan of the StayFocusd extension for Google Chrome, which makes blocking websites like Facebook and Twitter an absolute breeze. If you find yourself being distracted by coworkers, friends in the library, or family members around the house, then invest in a good pair of noise cancelling headphones for when you need to be working. These serve two purposes; firstly, you will be able to block out distracting noises. Secondly, you will put up a “defensive barrier”that discourages those around you from interrupting your work flow. I’ve always found that the simple act of wearing a pair of headphones while working in an office prevents colleagues from interrupting me, except under truly important circumstances.

3. Keep Track of Where You are Wasting Time

In Read more Friday 140620

Wednesday 140604


15-Thrusters (95/65)

15- Pull-ups

3:00 rest x4

From The New York Times

Fitness Crazed

SAN FRANCISCO — I’M no scientist, but I sure like reading about science. I’m always looking through newspapers for the latest research about saturated fat and whether it’s still bad for you, or if maybe sugar is poison.So when I found myself 40, fat and weak, I paid special attention to exercise science articles, in the hopes of getting strong. I found stories about cutting-edge studies that claimed you should do intense, brief workouts instead of long ones.

I hired personal trainers certified by the National Academy of Sports Medicine in a training methodology “founded on scientific, evidence-based research.” They taught me to avoid cave man barbell lifts like squats in favor of tricky new exercises on wobble boards and big inflatable balls to stimulate my body’s core.

I learned about the science of muscle confusion — central to infomercial workouts like P90X, from It’s a little hard to understand, but the idea seems to be that you change routines constantly, so that your muscles continue to adapt.

I had fun doing these workouts. Sometimes, when I stood naked in front of the mirror, I thought I looked better. Mostly, though, I looked the same. I mentioned this to an excellent trainer named Callum Weeks, in San Francisco. Mr. Weeks suggested that I focus on one aspect of fitness for a while, maybe strength. So I poked around Amazon and found “Starting Strength: Basic Barbell Training,” written by Mark Rippetoe, a gym owner in Wichita Falls, Tex.

The program sounded like an unscientific joke. It called for exactly three workouts per week, built around five old-fashioned lifts: the squat, dead lift, power clean, bench press and standing press. But the black-and-white photographs were so poorly shot, and the people in them were so clearly not fitness models, that it seemed legit.

The book came in the mail and then I went to the gym and, per Mr. Rippetoe’s instructions, did three sets of five reps in the squat, dead lift and standing press. Then I went home and drank milk. Two days later, I did three sets of five in the squat and the bench press. I repeated this basic pattern, alternating the dead lift with the power clean, for a year, adding a little more weight to the bar in every lift, during every session.

Now for the astonishing part: It worked. I was able to lift a tiny bit more every single time, like magic — or, rather, like Milo of Croton, the ancient Greek wrestler who is said to have lifted a newborn calf and then lifted it every day thereafter, as it grew, until Milo carried a full-grown bull. In my own case, I eventually squatted 285 pounds, dead-lifted 335 and bench-pressed 235. Those numbers will not impress strength coaches — I weighed 215, after all — but they were a marvel to me.

This raised a question: If all the latest cutting-edge scientific research says that outdated barbell movements have to be updated with core stability tricks and then integrated into super-short high-intensity muscle-confusion routines, how come none of that did much for me, while the same five lifts repeated for a year caused profound structural changes to my body?

The answer, it turns out, is that there are no cutting-edge scientific studies.

I don’t mean that exercise physiologists don’t conduct brilliant research. They do. I mean that they rarely research the practical questions you and I want answered, like which workout routine is best.

“A lot of physiologists come into the discipline because they fundamentally like exercise,” Martin Gibala, an exercise physiologist at McMaster University in Ontario, told me. “But you learn very quickly that there’s not a lot of research money out there to fund applied studies.” On matters as simple as how many sets and reps best promote muscle growth, Mr. Gibala explained, “We can’t nail down the answer.”

Even if the funding were there, Mr. Gibala says, “That’s not state-of-the-art research that you’re going to publish in the best journals and advance your career.” Instead, he says, physiologists study questions of basic science, “like the molecular signaling proteins that regulate skeletal muscle adaptation.”

You know, those.

Of course, Mr. Gibala and his peers are not the problem. The problem is that everybody in the fitness industry grabs onto this basic science — plus the occasional underfunded applied study with a handful of student subjects — and then twists the results to come up with something that sounds like a science-backed recommendation for whatever they’re selling. Most gym owners, for example, want you to walk in the door on Jan. 2 and think, Hey, this looks easy. I can do this. So they buy stationary cardio and strength machines that anybody can use without hurting themselves, often bearing brand names like Sci-Fit (Scientific Solutions for Fitness), which might more accurately be described as scientific solutions for liability management.

As for personal trainers, I’ve known great ones. But the business model is akin to babysitting: There’s no percentage in teaching clients independence by showing them basic barbell lifts and telling them to add weight each time. Better to invent super-fun, high-intensity routines that entertain and bewilder clients, so they’ll never leave you. The science of muscle confusion, in other words, looks a lot like the marketing tradecraft of client confusion.

THEN there’s the matter of our collective cravings. From cable news to the nation’s great newspapers, there is a tacit understanding that in fitness stories you and I want to hear variations on exactly one theme: that a just-published research paper in a scientific journal identifies a revolutionary new three-and-a-half minute workout routine guaranteed to give you the body of an underwear model. So powerful is this yearning — this burning ache to look good naked and have great sex and live forever — that even the best-intentioned of fitness journalists scour every little academic study for anything that might justify telling you that same sweet story, one more time.

Steven Devor, an exercise physiologist at Ohio State University, says that people in his profession have become painfully aware of this problem. “A lot of my colleagues would rather poke themselves in the eye than talk to the media,” he says.

The real harm, however, is caused when this fog of misinformation distracts from a parallel truth. Namely, that athletic coaches the world over conduct applied research all the time, and know precisely how to get people fit. If you train for a sport, you already know this, whether you realize it or not. Anybody who has trained for a marathon, for example, knows that regardless of what some TV fitness reporter says about some uncontrolled observational study with 11 elderly subjects somewhere in Finland, the web abounds with straightforward marathon-training plans that go like this: Every week for several months, take a few short runs midweek and a single long run on the weekend. Make sure the long run gets a little bit longer each time. Before you know it, you’ll be able to run 26.2 miles.

Those plans works for the same reason Mr. Rippetoe’s protocol works: The human body is an adaptation machine. If you force it to do something a little harder than it has had to do recently, it will respond — afterward, while you rest — by changing enough to be able to do that new hard task more comfortably next time. This is known as the progressive overload principle. All athletic training involves manipulating that principle through small, steady increases in weight, speed, distance or whatever.

So if your own exercise routine hasn’t brought the changes you’d like, and if you share my vulnerability to anything that sounds like science, remember: If you pay too much attention to stories about exercise research, you’ll stay bewildered; but if you trust the practical knowledge of established athletic cultures, and keep your eye on the progressive overload principle, you will reach a state of clarity.

Thursday 140410



400m Run
21 Thrusters
21 Kettlebell Swings
21 Pull Ups

400m Run
15 Thrusters
15 Kettlebell Swings
15 Pull Ups

400m Run
9 Thrusters
9 Kettlebell Swings
9 Pull Ups

From Vogue

CrossFit Phenom Annie Thorisdottir: The Fittest Woman on the Planet?

by Adam Green | photographed by Bruce Weber


For Annie Thorisdottir, the fittest woman on the planet, working out means pushing her body to the outer limits of performance—and crushing it.

If you were to search a collection of stock images for the words women and exercise, you’d end up staring at a lot of willowy young moms standing in tree pose and skinny aerobics instructors brandishing pastel-colored dumbbells. Earlier this year, though, Facebook COO Sheryl Sandberg’s nonprofit LeanIn.Org foundation teamed with Getty Images to create a collection of photos that portray women in a more empowering light. The athletes it depicts have actual, visible muscles, which they can be seen putting to use in pictures with such descriptions as “Woman pressing barbell overhead in CrossFit gym,” “Woman climbing rope in CrossFit gym,” and “Smiling group of friends working out in CrossFit gym.”

CrossFit—the high-intensity workout that, depending on whom you ask, will either turn you into a superhuman or leave you in pieces—has clearly reached a tipping point as more and more women embrace its credo that, as one officially branded T-shirt puts it, “strength is beautiful.” But stock images are one thing. The face—and body—of that emerging paradigm belongs to Annie Thorisdottir, a 24-year-old Iceland native and two-time CrossFit Games champion who, after being sidelined by an injury last year, is returning to competition to try and reclaim her title as the fittest woman on Earth.

That last name translates as “Thor’s daughter,” and one look at her as she goes through her paces in front of a crowd of buff hipsters in a Brooklyn gym last spring makes the connection to the hammer-wielding Norse god clear: the long, strawberry-blonde hair; the ice-blue, almond-shaped eyes; and the complexion glowing with rude health, not to mention broad shoulders, powerful thighs, and take-no-prisoners abs. It’s a body built by (and for) hoisting barbells, flipping tractor tires, hauling sandbags, running, rowing, and, yes, swinging hammers.

Thorisdottir is currently dominating, with relentless efficiency, in a ten-minute contest of presses, dead lifts, and box jumps, against the American Lindsey Valenzuela (who will go on to finish second at the 2013 Games). “CrossFit is about living a healthy life and finding new ways to challenge myself,” Thorisdottir says, dressed for battle in a white tank top, tiny red shorts, and striped knee socks. “How can I push myself to find out what my body’s capable of? Where can it take me?”

So far, it’s helped make her (along with the three-time men’s champion Rich Froning, a former firefighter from Tennessee) CrossFit’s first real star, winning her endorsements from such brands as Reebok. The company has sent her around the world as an ambassador, added “Annie” sneakers and T-shirts to its line of apparel, and introduced her to a wider audience in a TV spot that shows her going head-to-head in the gym with former NFL wide receiver Chad Johnson.

The CrossFit recipe was first cooked up in the mid-nineties in a small gym in Santa Cruz, California, where an iconoclastic personal trainer named Greg Glassman tortured his clients with medieval workouts that combined weightlifting, gymnastics, and calisthenics. From the start, Glassman’s classes were equally divided between men and women—a ratio that’s held as CrossFit has exploded from a cultish regimen with a handful of affiliate gyms (known as boxes) to a global phenomenon with more than 9,000 boxes worldwide. Along the way, it’s evolved into a competitive sport with an annual gladiatorial contest, the CrossFit Games, which offers $275,000 to its champions along with those fittest-on-the-planet titles.

Though Thorisdottir now lives and trains in Reykjavík, she spent the first six years of her life in Vík í Mýrdal, a tiny coastal village two-and-a-half-hours southeast of the capital, and she learned how to navigate the world on its Viking-like terrain. She continues to be drawn to the outdoors (when it’s warm, she runs in the Esjan mountain range, which broods over Reykjavík from across the bay), particularly to spots where nature is at its most intense—Vík í Mýrdal’s wave-lashed black-sand beach, the breathtaking Gullfoss (Golden Falls). When the ice-capped volcano Eyjafjallajökull erupted in the spring of 2010, she and her family made a pilgrimage. “It’s insane how much power is in this earth, and you feel so close to it here,” she says. “It flows through you.”

When I visit Thorisdottir in Reykjavík just before Christmas, she invites me to her parents’ house for a dinner party that includes her two older brothers and their wives and kids. The decor is Scandinavian modern meets ski lodge, replete with a rack of reindeer antlers mounted on the wall—a trophy from one of her father’s hunting expeditions. It is a strapping, healthy-looking clan, and I’m not surprised to learn that the entire assembled throng is devoted to CrossFit.

By her family’s account, Thorisdottir showed signs of being a natural athlete when she was still in diapers, scudding across the floor on her backside instead of crawling. (“It was faster,” she explains.) Soon she was swinging from tabletops, climbing kitchen cabinets, and beating her brothers and cousins in pull-up competitions arranged by her grandfather, once receiving a prize of the Icelandic equivalent of $27—a dollar for each pull-up. “If there was a challenge, especially one with a reward, I had to win it,” Thorisdottir says.

Today she spends most of her time at the gym she co-owns, CrossFit Reykjavík, whose airplane hangar–size training floor is stocked with the tools of her trade—barbells, kettlebells, gymnastics rings, plyometric boxes, medicine balls, rowing ergometers. She trains for 90 minutes to two hours twice a day, five or six days a week, devoting morning sessions to metabolic conditioning and afternoons to strength, with a lot of mobility work and Instagram posts in between. (She also coaches three or four CrossFit classes a day.) Thorisdottir fuels all this activity with a Paleo-ish diet heavy on meat, chicken, fish, and vegetables (but free of rice, bread, pasta, potatoes, and sugar), along with a lot of non-Paleo dairy (she needs the calories). She drinks alcohol only two or three times a year but treats herself to a cheat night of ice cream and chocolate cake every Saturday.

Thorisdottir’s favorite training partner is her boyfriend, Frederik Aegidius, a 26-year-old biotechnology and business student from Denmark who also happens to be Europe’s top-ranked male CrossFit athlete. (They won their respective divisions at the Dubai Fitness Championship last fall, cementing their standing as CrossFit’s First Couple.) When I ask Aegidius how they met, he tells me that a female friend of his—as a joke—told him she’d found the perfect girl for him and then showed him a picture of Thorisdottir performing a dead lift at the 2009 Games.

Thorisdottir covers her eyes. “I was pulling on the bar, and it made me look like I had this insane six-pack,” she says. “And Frederik looked at it and said, ‘I don’t know. . . .’ ”

I point out that it probably didn’t help that the face one makes while hoisting a barbell loaded with a few hundred pounds is not one you’d put forward on, say, a dating profile.

“Annie never makes a face,” Aegidius says.

She also rarely wears anything but workout clothes. Thorisdottir swears she loves dressing up—and says that she’s come to learn what’s flattering to her body (sleeveless dresses that are clingy and low-cut) and what’s not (shirts too short to cover her midriff). And the Reebok Nanos on her feet notwithstanding, she’s got a thing for a different kind of high-performance shoe. “As a treat for winning the 2012 Games, I bought myself two pairs of heels—one Valentino and one Prada,” she says.

As a child, Thorisdottir practiced gymnastics and made the national team before quitting at age fifteen because, as she puts it, “I knew that I would never be the best in the world.” She took up ballet, studying at the Icelandic Ballet School until one day in class when she caught a glimpse of her broad shoulders in the mirror and realized, she says, “this wasn’t the body of a ballerina.” Next she tried pole vaulting and became the national champion for two years running, with an eye on the 2012 Olympics. In the end, though, she decided “it was too much of one thing, over and over.”

At a boot camp–style exercise class, she caught the eye of her instructor, Evert Víglundsson, a former soccer player and ballroom dancer who saw something in her immediately. “The efficiency of her movement was just amazing—nothing wasted, no struggle,” he recalls. Víglundsson, who had recently discovered CrossFit, encouraged her to enter the upcoming CrossFit regionals, where, he says, “she absolutely crushed it,” winning herself a spot at the 2009 Games in Aromas, California.

Thorisdottir, who would soon become known on the circuit as the indomitable “Iceland Annie,” worked her way up to winning first place in the 2011 Games, and did it again in 2012. But a few months later she severely injured herself lifting weights. She had just set a personal record of nearly 285 pounds for her back squat and, as she puts it, “got greedy,” moving on to dead lifts without an adequate warm-up. “I could feel something moving in my back, and right away I knew that this was bad,” she says. When she collapsed to the floor and couldn’t move her legs, she started to panic. The pain was so intense that it took paramedics more than an hour to get her into an ambulance. An MRI revealed that she had a bulging disc in her back, and she spent the next week in bed on painkillers, crying.

Within six weeks, though, she started rehab and returned to the gym; two months after that, she was competing in the CrossFit Open. But then she reinjured her back, this time causing nerve damage that rendered her left leg numb for months, forcing her to sit out the Games. While recovering, Thorisdottir found a pair of physical therapists in London who taught her a series of exercises designed to help nerves work more freely. Under the supervision of her coaches, she slowly returned to lifting light weights, focusing on proper form and incorporating exercises to strengthen the attachment of her core muscles to her spine. By the time I see her work out in Reykjavík, she is executing heavy snatches and thrusters with a well-oiled precision, power, and grace that she makes look effortless. Now, with little more than three months until the July Games in Carson, California, Thorisdottir can clean-and-jerk 210 pounds and is back to heavy dead lifts. “My legs are getting stronger really fast,” she says.

“She doesn’t relax,” says Carl Paoli, Thorisdottir’s current gymnastics guru. “She thrives under pressure. When you take her to the edge where she’s about to break, she will turn around, look at you, and say, ‘Watch me do this.’ And she gets it done.”

If Thorisdottir manages to get it done at this summer’s Games, it will mean another big payday, along with bragging rights as the first three-time women’s champ. The renewed exposure will also give her the leverage to expand her roster of sponsorships beyond the realm of protein powders, knee braces, and CrossFit gear. That’s not what’s driving her, though. Looking back on the first days after her injury, she remembers how vulnerable and helpless she felt, scared that she might never walk, much less compete, again. “Of course I want to win the Games, but I want to do it to show people that if there’s something you want, no matter what happens, you can find a way to do it—if there’s an obstacle in your way, you have to figure out how to get over it.”

She also wants to inspire women, especially young girls, to focus more on what their bodies can do than on how they look. “I’m not preaching that everyone should try to become a CrossFit champion,” she says. “But I want to show them that training can give them more confidence—and that being strong is beautiful.”

Saturday 131102



Compare to: Tuesday 120103

Back in the day: Friday 090717

From Hello Giggles

5 Reasons I’m about to Join CrossFit, Even Though I’m Terrified

I know they put their videos online and they’re not trying to hide anything. I know I could take one free class and see what they’re all about. I mean, I work out every day. I can run for days. But this is no joke. What I’m saying is, I’m joining CrossFitand I’m scared. Here’s why.

1. It’s a mystery.

Everyone seems to agree on one thing. CrossFit meets in a box. From there, opinions collide, accusations are fired, experts are quoted, glitches are used as ammunition, passion transpires and acrimony finally surfaces as a haze of uncertainty for us onlookers.

It’s a class stained by rumors, am I right? Should we call it a class, or is it so much more than that? It’s expensive. It’s relentless. Are there tires involved?

Outsiders hear so much about it, don’t we? Our eyes scan curiously when we happen upon a related article online. Occasionally, we probe YouTube for answers. Two strangers sit cross-legged beside us on the train discussing hidden lapses in the program and we discretely ponder their facts. Some declare that CrossFit is just too much. They introduce their wide-eyed spectators to the infamous Uncle Rhabdo, a character who suffers from a serious condition called Rhabdomyolsis, which causes the breakdown of muscle tissue, and has apparently been deemed CrossFit’s “dirty little secret.” It seems, to this fascinated observer at least, that a bunch of people have branded CrossFit to be some brain-washing, workout-fanatic, hard core, no-nonsense cult which, realistically, can result in an unsafe and agonizing experience. So, why are people who CrossFit so happy?

The more I casually investigate, the more acquainted I become with a welcoming, unified, supportive collaboration of people. I’m not surprised that this quite intimidating group is unified and supportive, but I’m stumped by their open arms. I witness over and over again CrossFit’s claim to maintain a non-judgmental community. Their reputation itself is nerve-racking and their “poster child” is impeccable, yet, all indications reveal they hold true to their positive, beginner-friendly environment and that it works.

Of all the intriguing aspects of my quite likable life, I can’t say there’s any sort of enigmatic element happening in my daily routine. There’s nothing that looks excruciating on the surface, but somehow feels perfect. That’s about to change. I need to know what the fuss is about.

2. It seems lots of people who are not part of the CrossFit community talk a lot of crap about the CrossFit community.

And I don’t blame them. CrossFiters are so strong and in shape. They’re so driven and disciplined. Can’t they be normal and just go to a spinning class and pipe down about it? I have an inkling that many of these bad-mouthing Debbie Downer cases are due to the maddening reality that the rest of us are still outside the box, peeking in. I know I can relate. We all have that Facebook acquaintance who posts photos of her spontaneous Friday night pull-ups, smiling in a dress, on some suitable bar that just so happen to be close by, with the caption, “I CrossFit!” Adorable, except not really because it’s not us.

We have every reason to take jabs at their taunting, snide team of everyday people who walk around like they’re trying to be healthy, encouraging and well intentioned. They suck. How dare they adapt a convenient vernacular which helps them communicate better and quicker during an intense workout? First, they call their designated area a “box” and now they have a secret language. That’s obnoxious but can I get in on it?

Most of us don’t know about burpees, double unders, what a Fran is, what a Grace is, what an Isabel is because we don’t do those things. We don’t have time. We haven’t found the motivation or the guts to try those things. Yes, the door is wide open for us, but that’s not the point. The bottom line is, we don’t know what they’re talking about and we don’t like that. CrossFit has generated an outbreak of envy, and I want to be on the other side of it.

3. I don’t want to be corny, but I do want a challenge.

Maybe one statement that’s been spoken, uttered, typed, heard, overheard, or read so many times is about how everyone has strengths and weaknesses, and I’ve been thinking that somewhere on my extensive, possibly never-ending list of weaknesses is a tendency to let anyone else take leadership in  a given situation, wrongly assuming myself to be less capable. So, that is definitely not good.

It’s something I’m working on, or at least that’s what I tell myself and what I just typed out for you to read and what sounds good. I’m not the most courageous person (also on the list) so I remember when I was really afraid to move to Korea, I thought that if I can do this, I can do anything. Succeeding feels excellent.

Maybe CrossFit’s biggest draw is the stories I hear about ordinary people pushing really hard until they’ve accomplished something they believe is awesome, and then pushing to do even better. I quite fancied how something I did was really impressive to me, so I think I’ll try to incorporate that feeling into my life on a weekly basis.

4. It’s bad ass.

You know those long medal pole things with the circular weights on either side? Soon, I mean, when I pay for CrossFit and start attending classes, they will make their way into my life. Mind blown.

Before this endeavor, those things only crossed paths with my darling existence by being visible at the far back of the gym, gripped between the hands of some shaky guy in horizontal position, with his buddy standing right over him. Honestly, the only time I could even be bothered enough to give those medal pole things an actual place in my brainwaves was for a cute second as I pranced from treadmill to water bubbler, supposing that the gallant observer was there to prevent death in case medal hits cranium.

To say those days are over is an understatement, probably. I know this because I’ve been doing my fair share of peering across the gym at the area that’s painted blue with “CrossFit” written in white. That’s where a badass group of people with all different capabilities practice lifting those weights. They also climb ropes, do pull-ups, throw heavy balls and lean upside-down against the wall. Whatever all that means, I’m in. I’m scared but it’s on. I can hang. I’m not a workout fanatic but I’m quite capable of committing and getting stronger. We’ll add it to another list I’ve started drafting for myself, things that seem way too difficult for me to do, but then I do them really well.

5. I’m a foreigner.

It’s like when I want to catch a train to Seoul, but there’s no time to buy a ticket. I’m blonde with curly hair and I’ wearing yoga pants in public. I’m different. I’m a foreigner. I didn’t know there was any sort of transaction involved before hopping on this train. I don’t understand. I’m really polite. I can’t speak Korean. I’m glancing around innocently. What’s a ticket? I’m wearing a bow. I don’t know anything. I’m endearing. Why are we moving? What is this machine? Where am I?

You see, I’m a little terrified about this whole CrossFit thing, but I’ve got a card everyone’s labeled “foreigner” and I use as needed. Chances are, nobody will notice anything I do wrong. All shortcomings and catastrophic inabilities made obvious during this process will surely be chalked up to language barrier complications.  If I can’t do it, every Korean onlooker will assume it has something to do with the fact that I come from very far away and nothing to do with me, I’m sure. I’m not going nearly as fast as everyone else and I’m breathing a lot heavier than my classmates have witnessed? Must be some weird foreigner thing. I’m not from around here, so it’s actually impossible for me embarrass myself in any way, isn’t it?

Thursday 130404


CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
15 – 100 pound Thruster
15 – Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

For a downloadable PDF of the workout, click here.

Not what the fat, old, bald guy likes to report…not the aforementioned WOD or the story below.

Male baldness ‘indicates heart risk’

By James GallagherHealth and science reporter, BBC News

Man with thinning hair
Heart experts say men who have lost their hair ‘should not be alarmed’

Men going thin on top may be more likely to have heart problems than their friends with a full head of hair, according to researchers in Japan.

Their study of nearly 37,000 people, published in the online journal BMJ Open, said balding men were 32% more likely to have coronary heart disease.

However, the researchers said the risks were less than for smoking or obesity.

The British Heart Foundation said men should focus on their waistline, not their hairline.

A shifting hairline is a fact of life for many men. Half have thinning hair by their 50s and 80% have some hair loss by the age of 70.

Researchers at the University of Tokyo Read more Thursday 130404

Thursday 130117



Compare to: Tuesday 120103

Back in the day: Friday 090717


These women took control of their health and lives. Watch their powerful stories.

women impacted by the movement

 In 2003, the American Heart Association faced a challenge;Cardiovascular disease claimed the lives of nearly 500,000 American women each year, yet women were not paying attention. In fact, many even dismissed it as an “older man’s disease.” To dispel these myths of heart disease as the No. 1 killer of women, the American Heart Association, along with the National Heart, Lung and Blood Institute created National Wear Red Day® to raise awareness of this critical issue. Each year, on the first Friday in February, millions of women and men come together to wear red, take action and commit to fighting this deadly disease.

One year later, in 2004, the AHA also created Go Red For Women – a passionate, emotional, social initiative designed to empower women to take charge of their heart health as well as band together and collectively wipe out heart disease. It challenges women to know their risk for heart disease and use the tools that that Go Red For Women provides to take action to reduce their personal risk.

Funds raised by Go Red For Women allow the American Heart Association to help women by offering educational programs, increase women’s understanding about their risk for heart disease and support research to discover scientific knowledge about heart health. We turn science into materials and tools that healthcare providers and decision-makers can use to help women. Scientific guidelines on women and healthcare providers receive the most up-to-date strategies and treatments tailored to a woman’s individual risk.

Since the first National Wear Red Day 10 years ago, tremendous strides have been made in the fight against heart disease in women, including:

  • 21% fewer women dying from heart disease
  • 23% more women aware that it’s their No. 1 health threat
  • Publishing of gender-specific results, established differences in symptoms and responses to medications and women-specific guidelines for prevention and treatment
  • Legislation to help end gender disparities

But the fight is far from over as still hundreds of thousands of women still die each year. It’s time to stand stronger, speak louder and join us in the fight this National Wear Red Day.

It’s time to Go Red. Join us.

Tuesday 120103

21/15/9 of – 95 lbs M/ 65 lbs F – Thrusters and Pull-ups

Remember the Thruster 1RM workout from Tuesday 111227, for those that are new to “Fran” use the lesser of the RX’d weight or 50% of that day’s 1RM.

From Yahoo…

Woe is Serena: Tennis star says she doesn’t love tennis

By Chris Chase

Woe is Serena: Tennis star says she doesn’t love tennis
After winning her opening match of the 2012 tennis season, Serena Williams told reporters she doesn’t love the sport in which she excels.

“I don’t love tennis today but I’m here,” she said after beating Chanelle Scheepers, 6-2, 6-3 in the first round of the Brisbane International. “I can’t live without it — there’s a difference between not loving something and not being able to live without it. I have never liked sports and could never understand how I became an athlete.”

Serena went on to say that she doesn’t like working out or training and that her 2012 schedule will be scaled back in order to provide her rest for big tournaments. The lighter slate also is intended to keep her motivated.

And therein these quotes lies the paradox that is Serena. From one view Read more Tuesday 120103