Wednesday 131120

High Hang Snatch
Get a heavy single…then take 80% of that and complete 2 reps on the minute for 10 mins.

2200m of rowing AFTER the Snatch workout.  Today’s rowing is 1100m rest 4 minutes and then 1 last 1100m.

Tomorrow…10 minute test!

From Weighty Matters

Parents Fined For Not Sending Ritz Crackers In Kids’ Lunches

It’s quite possible that the single stupidest school lunch policy on the planet comes courtesy of a strange interpretation of the Manitoba Government’s Early Learning and Child Care lunch regulations (an earlier version of this article incorrectly pointed at the Manitoba Child Care Association as the source of the strangely interpreted policy).

Apparently if a child’s lunch is deemed “unbalanced“, where “balance” refers to ensuring that a lunch conforms to the proportions of food groups as laid out by Canada’s awful Food Guide, then that child’s lunch is “supplemented“, and their parent is fined.

Blog reader Kristen Bartkiw received just such a fine.

She sent her children to daycare with with lunches containing leftover homemade roast beef and potatoes, carrots, an orange and some milk.

She did not send along any “grains”.

As a consequence the school provided her children with, I kid you not, supplemental Ritz Crackers, and her with a $10 fine.

As Kristen writes, had she sent along lunches consisting of, “microwave Kraft Dinner and a hot dog, a package of fruit twists, a Cheestring, and a juice box” those lunches would have sailed right through this idiocy. But her whole food, homemade lunches? They lacked Ritz Crackers.

So what say you? Have you come across a more inane school lunch policy? Because I sure haven’t.

[Kristen also updated me that consequent to parents failing to pack “balanced” lunches they’ve moved to a hot lunch program that she describes as great. So perhaps some good came out of Manitoba’s idiocy after all]

Tuesday 131119

2100m of Rowing today.  Let’s try 200m easy, 200m hard.


90% + 10 lbs of your 1RM for:
65% x5
75% x5
85% x5
75% x5
65% x5

“Mini” MetCon
Tabata Mash-up

Box Jumps
Games Push-ups

KB Swings

From The  Miami County News

Tipp’s Presley Cruz Uses CrossFit to Improve Life, Athletics

Tippecanoe High School Junior Presley Cruz has used her time with CrossFit not only to strengthen her body and improve her skills on the softball field, but to build her life skills and career goals.
(Photo by Cindy Young/MyMiamiCounty) 
By Cindy Young My Miami County Writer
TIPP CITY – When you first see Presley Cruz she looks like every other average teenager, but she is anything but that. Cruz, 16 and a junior at Tippecanoe High School, is also not your typical high school athlete. Although Cruz is a part of the Tipp City Junior Varsity Softball team, it is CrossFit that is her sport of choice.
If you have never heard of CrossFit you are part of a dying breed. CrossFit is a fairly new way to approach fitness that is quickly spreading throughout Miami County and beyond. And Cruz is one of the main faces of teen CrossFit athletes within the Miami County area.
CrossFit combines gymnastics, endurance and weightlifting to form a program based on “functional movements.” One day, participants might be running and doing air squats and the next doing pull ups and Olympic lifting. Cruz started CrossFit two years ago and hasn’t looked back since. She competed at the Arnold Classic held in Columbus in 2011 and took first place in the CrossFit Kids Gauntlet Competition. Then, in the winter of 2012, Cruz earned a spot to compete in California. This past summer Cruz and her family made the trip out west for her to compete alongside the countries “Fittest Teens.” Since getting back from California, Cruz has competed in many local CrossFit events both solo and on teams.
“CrossFit has shown me just how strong I am, but not just as an athlete, but as a young woman,” Cruz said. “This isn’t just a sport to me, or a way to stay healthy, what I gain from being around the CrossFit community is so much more than I ever expected.”
Cruz said her coach, Josh Bunch of Practice CrossFit in Troy, has taught her more about how to take on life than how to prepare for a competition.
“He expects more of me. He doesn’t look at me or other teens in the program and think ‘oh they are just kids,’ he wants more from us and that gives us the confidence – so we try. We might not do it right the first time but because of him and the other trainers there to guide us, we try again. And that is an important part of growing up I think, not just CrossFit,” Cruz said.
Most recently Cruz tried her hand at an Olympic Lifting Competition in an effort to fine-tune her weightlifting skills. She took first place overall for the youth division. With those six lifts for the day Cruz qualified for the National Youth Weightlifting Open, which will take place in June of 2014. While weighing only 123 pounds, Cruz has a power-clean personal record of 140 pounds, her jerk weight is 150 pounds, and her overhead squat weight is 140 pounds.
Upon graduating, Presley Cruz would like to open her own CrossFit facility.
(Photo by Cindy Young/MyMiamiCounty)
Along with CrossFit, Cruz also plays Softball for the Junior Varsity team for Tippecanoe High School. Her go-to position for softball is second base, but she also has stepped in as a catcher when needed. She has been playing softball for five years on and off and said she feels she has found a good home as a Tipp City Red Devil.
“I love softball and I love being a part of the team of girls that we have. It is a part of high school that I am never going to forget,” she said.
Cruz said she feels that CrossFit has made her a better softball athlete than she was just three years ago.
“I know I am stronger, my batting ability is tons better since I started with CrossFit. And my endurance, even though I hate running, has improved” she said.
As far as what Cruz wants to do once high school is over, physical therapy is her goal.
“I want to go to college and become a physical therapist. But that is just part of the big goal for me. I want to open my own CrossFit gym and be able to practice my physical therapy out of the same building. To me, being able to teach a person how they can live a better life through CrossFit and physical therapy is what I feel I am here to do,” Cruz said.
Cruz might not be your average teenager, but her strength is an example to people of any age.
“I don’t get bogged down with the drama of high school; I’ve learned that I am stronger than that,” she said. “CrossFit really has changed me and how I think about life. The lunch table gossip in the end doesn’t get me anywhere. But knowing I can back-squat 185 pounds makes me feel like nothing is impossible for me.”

Tuesday 111213

See what I did there?

We will get our Rowvember rowing in today with intervals.  How much fun is that!?


Using 80% of your Press max, complete:
5 sets of 5 Push Press reps
Between each set also complete:
7-10 Pull-ups
30 seconds of BatWing

From The Washington Post

Too much of too little

A diet fueled by food stamps is making South Texans obese but leaving them hungry

Written by Eli Saslow Photos by Michael S. Williamson Published on November 9, 2013

McAllen, Tex. — They were already running late for a doctor’s appointment, but first the Salas family hurried into their kitchen for another breakfast paid for by the federal government. The 4-year-old grabbed a bag of cheddar-flavored potato chips and a granola bar. The 9-year-old filled a bowl with sugary cereal and then gulped down chocolate milk. Their mother, Blanca, arrived at the refrigerator and reached into the drawer where she stored the insulin needed to treat her diabetes. She filled a needle with fluid and injected it into her stomach with a practiced jab.

“Let’s go,” she told the children, rushing them out of the kitchen and into the car. “We can stop for snacks on our way home.”


This is the fifth in a series of stories by Washington Post staff writer Eli Saslow looking at the U.S. food stamps program.

The family checkup had been scheduled at the insistence of a school nurse, who wanted the Salas family to address two concerns: They were suffering from both a shortage of nutritious food and a diet of excess — paradoxical problems that have become increasingly interconnected in the United States, and especially in South Texas.

For almost a decade, Blanca had supported her five children by stretching $430 in monthly food stamp benefits, adding lard to thicken her refried beans and buying instant soup by the case at a nearby dollar store. She shopped for “quantity over quality,” she said, aiming to fill a grocery cart for $100 or less.

But the cheap foods she could afford on the standard government allotment of about $1.50 per meal also tended to be among the least nutritious — heavy in preservatives, fats, salt and refined sugar. Now Clarissa, her 13-year-old daughter, had a darkening ring around her neck that suggested early-onset diabetes from too much sugar. Now Antonio, 9, was sharing dosages of his mother’s cholesterol medication. Now Blanca herself was too sick to work, receiving disability payments at age 40 and testing her blood-sugar level twice each day to guard against the stroke doctors warned was forthcoming as a result of her diet.

Hidalgo County, Tex., is one of the fastest growing and poorest places in the nation. Although 40 percent of the county’s residents are enrolled in the food-stamp program, diabetes and obesity have exploded in the region.
She drove toward the doctor’s office on the two-lane highways of South Texas, the flat horizon of brown dirt interrupted by palm trees and an occasional view of the steel fence that divides the United States from Mexico. Blanca’s parents emigrated from Mexico in the 1950s to pick strawberries and cherries, and they often repeated an aphorism about the border fence. “On one side you’re skinny. On the other you’re fat,” they said. Now millions more had crossed through the fence, both legally and illegally, making Hidalgo County one of the fastest-growing places in America.

“El Futuro” is what some residents had begun calling the area, and here the future was unfolding in a cycle of cascading extremes:

Hidalgo County has one of the highest poverty rates in the nation . . . which has led almost 40 percent of residents to enroll in the food-stamp program . . . which means a widespread reliance on cheap, processed foods . . . which results in rates of diabetes and obesity that double the national average . . . which fuels the country’s highest per-capita spending on health care.

This is what El Futuro looks like in the Rio Grande Valley: The country’s hungriest region is also its most overweight, with 38.5 percent of the people obese. For one of the first times anywhere in the United States, children in South Texas have a projected life span that is a few years shorter than that of their parents.

It is a crisis at the heart of the Washington debate over food stamps, which now help support nearly 1 in 7 Americans. Has the massive growth of a government feeding program solved a problem, or created one? Is it enough for the government to help people buy food, or should it go further by also telling them what to eat?

Blanca Salas with her son Antonio, age 9. She has diabetes and her Antonio is on cholesterol medication.

Blanca walked her children into the doctor’s office in the sprawling town of McAllen and they took turns stepping onto the scale: 110 pounds. Seventy-eight. Fifty-five. “Not perfect, but not so bad,” the doctor said. Then a nurse handed him the children’s blood work — a series of alarming numbers that lately read more like averages in this part of Texas. Clarissa needed to watch her sugar, he said. Antonio needed to increase the dosage of his cholesterol medication.

“Can I still eat hot Cheetos?” Antonio asked. “Just one bag a day?”

“Not anymore,” the doctor said.

“One a week?”


The doctor set down his chart and turned to face Blanca. He had 17 more appointments on his schedule for the day — 17 more conversations like this one. The waiting room was filled with the children of Hidalgo County, 40 percent of them experiencing severe hunger at least once each month and 32 percent of them obese. His challenge was the same one that preoccupied so many in the Rio Grande Valley: How could families who had so little find ways to consume less?

“Either you address this now or it will be too late,” he told Blanca. “I can give you medicine, but that’s not the permanent solution.”

Off the menu

Customers can use food stamps to buy junk food at many of the drive-thru convenience stores in South Texas. In some neighborhoods, drive-thrus are the only stores around, and finding fresh produce can require a drive of 10 or 15 miles.

There was a time when Terry Canales thought he knew the solution, and that solution could be accomplished through politics.

Canales, a 33-year-old Texas state representative, grew up outside McAllen, surrounded by the poverty and obesity he called “the double deaths” of Hidalgo County. He had waited in line at the area’s ubiquitous drive-through convenience stores and watched people use their government Lone Star cards to purchase some of South Texas’s most popular snacks, paying $1 for hot Cheetos smothered with cheese or $2 for a Mexican snow cone covered with gummy bears and chili powder. He had seen children use food stamps to buy Red Bull energy drinks by the case, and he had seen some of those same children waiting in line at the medical clinic near his house where 28 people had diabetes diagnosed every day.

“We are slowly killing ourselves,” he concluded.

So, he took time off from his law practice in 2012 to run for office, spending $500,000 of his own money to win a job that pays $600 a month. He left his wife and three young children at home to spend each week at the Capitol in Austin, where he became one of several lawmakers across the country working to change what people can buy with food stamps.

Minnesota wanted to ban candy, New York City hoped to eliminate soft drinks and South Carolina wanted to rule out cookies and cakes. As a model, they heralded the U.S. Department of Agriculture’s own WIC program, which subsidizes the purchases of only a few hundred essential foods such as milk, cheese and baby formula for young mothers and children under 5. But no state had yet persuaded the USDA, which prohibits using food stamps only to buy tobacco and alcohol, so Canales decided to start smallest of all.

From top: Adriana Gonzalez poors hot cheese onto hot Cheetos, a favorite snack that she sells for $1. One doesn’t even have to get out of the car to buy this concoction in South Texas; there are scores of drive-thru food convenience stores that specialize in the snack. At many stores and gas stations in the Rio Grande Valley, all food is fried food, which drives an obesity rate that nears 40 percent.

Instead of trying to regulate the estimated $2 billion in junk-food purchases enabled each year by food stamps, he wrote a bill to ban the food-stamp purchase of only one product. That was energy drinks — high in caffeine and higher in sugar, expensive and marketed to children despite offering little nutritional value.

“A no-brainer,” he explained as he introduced the bill in Read more Tuesday 111213

Monday 131111

Happy Veterans’ Day.  Buy A Veteran lunch or a beer today!

1700m of rowing today. I LOVE Rowvember!

BSquat – Using 90% of your 1RM for your math, complete:
70% x3
80% x3
90% x3
80% x3
70% x3+


25 Burpee Box Jump Overs

From My Modern Met

Comparing Vastly Different Body Types of Olympic Athletes

Posted by Pinar on November 9, 2013 at 11:00am

New York-based photographer Howard Schatz captures the diverse range of body types of Olympic athletes. Referring to a body as an athletic build is often thought to be a perfect, rippling mass of muscle boasting a six pack, but Schatz’s series reveals the wide variety of heights, widths, body shapes, and muscle mass that make up the physiques of champion athletes across an array of Olympic sports.

Tall, short, heavy and light, Schatz’s series clearly displays the broad spectrum of sizes and shapes that these disciplined jocks come in. Dependent on their field of athletics, their bodies are in peak condition, despite looking so different from one another. While long-distance running athletes are typically lean, this physical feature is undesirable for a weightlifter or wrestler who relies on more muscle and weight to win their respective titles. Just as long legs are preferred for a sprinter, it’s a long torso that works to the advantage of a swimmer. In either case, the Olympians present their version of an athletic body.

Schatz’s series of 125 champion athlete portraits is displayed in his book, aptly titled Athlete, in collaboration with his wife Beverly Ornstein, an award-winning producer and senior editor.

Schatz/Ornstein Studio website

Friday 131108

1400m today on the rower!

Bench Press and Straight Leg DLs (AKA RDL)
Do this “Lynne” style.  Use your Press 1RM for the Bench Press and use 135 lbs (M) / 95 lbs (F) for the Straight Leg DLs

From Business Insider

6 Charts That Show How The War On Fat Was A Gigantic Mistake



The “war” on saturated fat is the biggest mistake in the history of nutrition.  As people have reduced their intake of animal fat and cholesterol, the incidence of many serious diseases has gone up. We are now in the midst of worldwide pandemics of obesity, metabolic syndrome and type II diabetes.

Studies conducted in the past few decades conclusively show that neither saturated fat nor dietary cholesterol cause harm in humans (1234). Scientists are now beginning to realize that the entire low-fat dogma was based on flawed studies that have since been thoroughly debunked.

Here are six graphs that clearly show how incredibly damaging it has been to advise people to reduce their consumption of animal fat.

1. In Europe, the Countries that Eat the Most Saturated Fat Have the Lowest Risk of Heart Disease

saturated fat heart disease in europe

Data from: Hoenselaar R. Further response from Hoenselaar. British Journal of Nutrition, 2012.

Have you ever heard of the “French Paradox“?

It is a phrase used to describe the seemingly “paradoxical” fact that French people have a low risk of heart disease, while eating a diet that is high in saturated fat.

Well … here is the European paradox, where there is simply no correlation between saturated fat consumption and heart disease deaths in different countries in Europe.

If anything, the countries eating more saturated fat have a lower risk of dying from heart disease.

The reason for this is simple, actually … the truth is that saturated fat simply has NOTHING to do with cardiovascular disease. There is no paradox. It was a myth all along (5).

Thanks to Dr. Andreas Eenfeldt for the enhanced graph.

2. The Obesity Epidemic in the USA Started at Almost The Exact Same Time the Low-Fat Dietary Guidelines Were Published

low fat guidelines

Kris Gunnars 
Source: National Center for Health Statistics (US). Health, United States, 2008: With Special Feature on the Health of Young Adults. Hyattsville (MD): National Center for Health Statistics (US); 2009 Mar. Chartbook.

Back in the year 1977, the low-fat diet was recommended to all Americans. Looking back, it is interesting Read more Friday 131108

Tuesday 131105

Today’s workout contains 1000m. Either make you “Jackie” 1100m today or row an additional 100m after…your call.


What?!  Doctors taking kick-backs from drug companies?  Say it isn’t so!  From CNN Money

Johnson & Johnson to pay $2 billion for false marketing

By Gregory Wallace  @gregorywallace November 4, 2013: 6:33 PM ET

johnson johnson risperdal

The settlement involves three drugs, including Risperdal, used to treat schizophrenia.


Johnson & Johnson will pay $2.2 billion to settle charges that the company marketed drugs for unapproved uses and paid “kickbacks” to doctors and nursing homes.

The penalties announced Monday involve fines and forfeiture to the federal government and several states. The settlement involves the schizophrenia drugs Risperdal and Invega, and the heart failure drug Natrecor, the company and Attorney General Eric Holder said.

Johnson & Johnson and two subsidiaries “lined their pockets at the expense of American taxpayers, patients and the private insurance industry,” Holder said.

The penalty amounts to one of the country’s largest health care-related settlements, the Justice Department said.

It also results in what one plaintiff’s attorney called the largest whistleblower payout in U.S. history. Whistleblowers in three states will collect $167.7 million under the False Claims Act.

In 2011, Johnson & Johnson (JNJFortune 500paid Arkansas $1.2 billion in fines for deceptive marketing and making false claims about Risperdal. The Arkansas case involved 239,000 violations of the state’s False Claims Act and 4,600 violations of the Deceptive Trade Practices Act.

On Monday, Johnson & Johnson defended Risperdal “as safe and effective for its approved indications” and said two decades of research shows it is “an important treatment option for people with serious mental illness.”

Risperdal was approved by the Federal Drug Administration to treat schizophrenia but was marketed to doctors and nursing homes as a treatment for elderly patients with dementia.

Johnson & Johnson subsidiary will plead guilty to a misdemeanor misbranding charge stemming from the marketing charges.

The company knew patients on the drug were at increased risk for developing diabetes, but did not publicly acknowledge the risk, according to the settlement. The company also promoted the drug in nursing homes in part by sending paid pharmacists to review patient records.

“Although Read more Tuesday 131105

Monday 131104

Get you 1,000m Row in today.

Dead Lift
use 90% of your 1 RM and complete:
70% x3
80% x3
90% x3
80% x3
70% xAMRAP

Mini MetCon
Tabata “Mash-up”
Ball Slams and KB Swings

From The New York Times

What’s Your ‘Fitness Age’?

Illustration by Ben Wiseman

This article appears in the Nov. 3, 2013 issue of The New York Times Magazine.

Trying to quantify your aerobic fitness is a daunting task. It usually requires access to an exercise-physiology lab. But researchers at the Norwegian University of Science and Technology in Trondheim have developed a remarkably low-tech means of precisely assessing aerobic fitness and estimating your “fitness age,” or how well your body functions physically, relative to how well it should work, given your age.

The researchers evaluated almost 5,000 Norwegians between the ages of 20 and 90, using mobile labs. They Read more Monday 131104

Friday 131101

Welcome to Rowvember!

Here’s the plan.  For our first salvo, we will kick-off Rowvember with an Old School 5,000m Row with 100 Air Squats.  How fun is that!  Then starting Monday Rowvember 4th, we will row 1,000 meters.  We will add 100m each day until Wednesday Rowvember 28th (the day before Thanksgiving) …again, fun right?!  Our goal is “grease the grove” and get better at rowing.  Long Winter months ahead and rowing will be a major component.

The rows can be done before a workout (my preference) as part of the workout or of course after.  When before or after, let’s make that last 500m count…shoot for sub 2:00 (M) sub 2:15 (F) during those last 500m.  At the end we will have a greater ability to row and a greater capacity to do these crazy CrossFit WODs.



5000m Row + 100 Air Squats.  Partition as desired.