Monday 100719


1200m Run
63-1.5 pood KB Swings

Obesity Rating for Every American Must Be Included in Stimulus-Mandated Electronic Health Records, Says HHS
Thursday, July 15, 2010
By Matt Cover, Staff Writer

( – New federal regulations issued this week stipulate that the electronic health records–that all Americans are supposed to have by 2014 under the terms of the stimulus law that President Barack Obama signed last year–must record not only the traditional measures of height and weight, but also the Body Mass Index: a measure of obesity.

The obesity-rating regulation states that every American’s electronic Read more Monday 100719

Tuesday 100202

Fun with Thrusters…

Happy Ground Hogs Day!


Rowing Intervals

From USA Today…
Your Health: Too much sitting puts the body on idle

Your Health: Too much sitting puts the body on idle
1/31/2010 7:34 PM

By Kim Painter, USA TODAY

For decades, scientists have studied exercise. But until recently, they paid little attention to the opposite end of the activity spectrum: the many hours modern humans spend sitting, barely moving at all. Read more Tuesday 100202

Friday 080926

Nice and Easy

Run, no Jog – (un-timed) 2-3 miles. Get ready for tomorrow’s FGB!

The following link is a good posting about CrossFit and women lifting weights. I pasted the entire post below.

I mentioned to a friend that I was training for a powerlifting competition and he said, “So you’ll be wanting to bulk up then!” I explained that you can be any weight you want since, like boxing, there are different weight classes.

It is easy to forget that most people don’t know what powerlifting or Olympic weightlifting actually are. They know it involves lifting weights of course, but they don’t know how these sports differ from each other or from an activity like bodybuilding. I used to be one of those people (slap me if I sound unbearably smug now….)

The other side of that coin is that most people think anybody who regularly picks up a weight is a bodybuilder. The extent to which bodybuilding and lifting weights have become melded together in the public consciousness is amazing.

Nicole and Eva from Crossfit Santa Cruz
One of the great things about the Crossfit movement is the way it educates trainees about strength sports. You will get people coming from a heavily bodybuilding-influenced fitness club environment into a milieu where powerlifts, Olympic lifts and gymnastic exercises are regularly performed.

Not only that, trainees are encouraged to up the intensity and up the weight. In a Body Pump class, if you are not smiling, you aren’t doing the class properly. In a Crossfit session, if you are not gasping, sweating and grunting, you aren’t doing the workout properly.

Crossfit has also broken the mould by putting women front and centre – very fit, very strong women at that. They have managed to do what might have been considered impossible: make a system with girls’ names for workouts and women in the demo videos not look like a chick thing.

This isn’t a post about how wonderful Crossfit is. It’s an illustration of how Crossfit has been able to get women who would never see themselves as lifters to lift weights. The powerlifting world is all very well but most of the women in it were either introduced to lifting by their husbands/boyfriends or, like me, have some unusual inner motivation to pick up heavy stuff.

So there is still a lot of work to do to convince the majority of women that lifting weights will not make them bulk up. In fact, it is more likely to do the opposite and slim them down. That’s certainly what happened to me and I am not blessed with good genetics, special powers or anything like that! You don’t have to get as ripped as Nicole Carroll or Eva Twardokens in the picture above if you don’t want to (and to be frank, most people wouldn’t have the dedication to get like that anyway), but you can be leaner and more shapely.

However, this isn’t just a fear born of cultural conditioning, it is also indicative of a deeper problem: ignorance of the role of nutrition and hormones in the body’s development. Lifting weights – on its own – won’t make anyone, man or woman, bigger. How you eat governs whether you get bigger. But it’s up to you whether that extra weight is mostly fat or mostly muscle.

Tuesday 080101


4 mile run or 8k row (yes I know they are not equal, but I want you to run…I will so you should too!)

Check out the following link (thanks KF)…

an excerpt from the article reads:
Comparing CrossFit to most gym workouts is like watching the training sequence in “Rocky IV.” Rocky is getting ready to fight the Russian, Ivan Drago. Drago’s got the latest, greatest, most high-tech equipment and a team of clipboard-wielding exercise scientists at his disposal. Rocky has an old wagon, a ton of snow, and a drunk guy puffing on a cigar. With CrossFit you are Rocky — not Ivan — only without the drunk guy (unless I have been on a bender)or the wagon.

Monday 071112

Happy Veteran’s Day!

3M run or 7k Row

Yes, I know they are not the same distances – I am encouraging you to run.

As the 3 on 1 off does not always fit real life schedules, a few member came in yesterday and DL’ed for 1RM and finished the workout with 5 sets of:

500M rows with negative splits (each row needed to be faster than the proceeding row or a
500M row penalty)
25 ring push-ups

C Dub got a PR on DL and JB rowed 1:40 for his last 500M split. Maybe I should workout on my off day too!

JB’s socks allowed him to row faster!