Wednesday 140723

Sloan and Jenn G are participating in a competition next week.  The following is one of the WODs that they will complete.  Let’s help our friends by doing this with them.

2 person team workout

One partner works while the other rests. Either athlete or both may complete reps.
60 Burpees
40 Shoulder To Overhead #135/85 (Scaled #95/65)
20 Toes To Bar (Scaled Ab Mat Sit ups)
60 Kettle Bell Swings #53/35
40 Thrusters #135/85 (Scaled #95/65)
20 Bar Muscle Ups (Scaled Hand Release Push Ups)

Saturday 140712


2 Person Team WOD.  Each team member completes:

200m Run

30-Cals Row

30-Lunge Steps

30-Ball Slams

30-Wall Ball Shots

30-Body Rows


Top 20 Fitness Movies Of All Time

Ever have those days when you just don’t feel like working out? Yeah. We do, too.

Since everyone needs a little inspiration now and then, we’ve rounded up our picks for top 20 fitness movies.

1) Rocky I-IV

No explanation necessary.

2) Karate Kid

A bullied young boy (Ralph Macchio) strives to master martial arts and become a true fighter.

3) The Cutting Edge

A has-been hockey star (D.B. Sweeney) and Olympic figure skater (Moira Kelly) are both struggling to get back to the top of their careers, but they’ll have to do it together.

4) Chariots of Fire

Two athletes from Britain compete in the 1924 Olympics. (The theme song to the movie alone may inspire you to run.)

5) Cool Runnings

A group of men set out to become Jamaica’s first bobsled team to make it to the winter Olympics (based on a true story).

6) Vision Quest

A teen wrestler sets out to beat the best high school wrestler in the state—but in order to compete against his rival he has to drop two weight classes.

7) Mighty Ducks

Gordon Bombay (Emilio Estevez) is forced to coach the worst peewee hockey team in the league. Can this hockey team beat the odds?

8) Without Limits

Follows the life of famous runner Steve Prefontaine from his training days to his quest for gold at the Munich Olympics and more.

9) Batman Begins

Average rich-boy Bruce Wayne (Christian Bale) decides to become a superhero, which means he has to be in tip-top shape to protect his city.

10) G.I. Jane

A young woman, whom no one expects to succeed (Demi Moore), enrolls to train as a Navy SEAL.

11) Pumping Iron

In the film that many say made Arnold Schwarzenegger famous, amateur and professional bodybuilders prepare for the 1975 Mr. Olympia and Mr. Universe contests.

12) Step Up

A teen boy befriends (Channing Tatum) an aspiring female dancer in need of help. Will the boy, known for quitting everything, quit this too?

13) Flashdance

An aspiring dancer holding down two jobs wants nothing more than to become a professional ballerina.

14) Ali

Actor Will Smith portrays boxing legend Muhammad Ali in his early days in the ring.

15) Hoosiers

A coach with a seedy past and the local town drunk train a high school basketball team. Based on the true story of the Indiana team that made the state finals in 1954.

16) True Blue

Two crews. One race. And only one team can be victorious.

17) Dragon: The Bruce Lee Story

A look at the life of martial arts master Bruce Lee and his struggle to rise to the top.

18) Breaking Away

A young man from a small town has little motivation to do much—except cycle.

19) Blue Crush

A surfer girl finds herself prepping for a big surfing competition, and falling in love.

20) Bend It Like Beckham

A young girl, naturally gifted at soccer, goes after her dreams of becoming a soccer star, despite her parents’ wishes.

Saturday 131123

Let’s have some Team Fun!

From The Huffington Post

You Should Be Dating a CrossFit Girl. Here’s Why.

You are probably sitting there going “Ugh. Is she really going there?” YUP I AM. And let’s be honest, you are going to read it anyway, so stop complaining. I can also pretty much guarantee that at some point while reading this you are going to start nodding your head in agreement… I can’t wait for that part. OK, so here we go:

1. CrossFit girls are seriously fit. Y’all complain that girls don’t spend enough time in the gym/harass you for spending too much time in the gym. A CrossFit girl not only spends copious amounts of time working out, but also will only date a guy that does the same. We can’t be running around with guys who don’t work out. Obviously.

2. Dedication. If you are REALLY into CrossFit you know it takes true dedication to become the beast that you want to be in the gym. This also usually means she puts dedication into all other parts of her life and maybe even into you… if you are lucky.

3. CrossFit girls are (for the most part) “guy’s girls.” We can throw significant amount of weight around at the gym, be showered and out the door in 20 minutes, hang to drink a beer, and watch the game with your friends. It’s that easy.

4. Independence. Realistically, a CrossFit girl couldn’t care less whether she is single or not because she would rather be spending her extra time in the gym anyway. That being said, she doesn’t NEED you in her life, but if you are lucky enough to be in her life it’s because she WANTS you there. Just don’t try to cut into her gym time because that will definitely not fly.

5. Competitive nature. To do CrossFit you have to be competitive not only with other people, but with yourself. This personality trait leads to all sorts of fun if you ask me… who wants a girl that when you dare her to do something just sits there and flakes out? BORING.

6. CrossFit girls are more brazen. We aren’t scared to try new things, we are comfortable with who we are, we like adventure and we know we are bad asses. We will take you up on that bet and we don’t care about impressing other people. We are who we are, take it or leave it.

7. One word: Paleo. Pretty much all CrossFit girls do Paleo to some degree — 100 percent, 80 percent, 75 percent, whatever that ratio may be — rest assured that not only does she have a smoking hot body because she eats healthy and works out so much, but she also knows how to cook. A girl who can cook = winning.

8. Personality. To do CrossFit you have to possess certain personality traits — it’s definitely not for the closed minded or weak spirited. A CrossFit girl will keep you on your toes. She has to be able to hang with the guys so she will more than likely be witty, sharp tongued, and love practical jokes. This, in my mind, is the CrossFit girl’s best feature. Girls that have no personalities are like talking to a piece of paper — you are better off buying a pet fish and talking to that.

9. CrossFit girls wear tiny outfits to the gym and will show up to hang out scantily clad in gym clothes and think nothing of it. She will walk in to watch the game after a good mobility session and when your friends all stare at her she’ll think she must clearly have something stuck in her teeth — her laid back, nonchalant, one of the guys attitude makes her oblivious to the fact that they are actually staring at her for any reason other than the fact that something is amiss.

10. OK, I am going to go there on #10: Physical fitness may lead to better sex. So if the first nine reasons why you should be dating a CrossFit girl weren’t enough… this should really drive it home for you. Pun intended.

Pam Rehal writes a blog at

Saturday 131012

Clean and Jerk Ladder

Then Team WOD

From The Atlantic

This Is the Average Man’s Body

Graphic renderings of modern males
Ave 1
Todd is the most typical of American men. His proportions are based on averages from CDC anthropometric data. As a U.S. male age 30 to 39, his body mass index (BMI) is 29; just one shy of the medical definition of obese. At five-feet-nine-inches tall, his waist is 39 inches.
Don’t let the hyperrealistic toes fool you; Todd is an avatar. I gave Todd his name, and gave his life a narrative arc, but he is actually the child of graphic artist Nickolay Lamm as part of his Body Measurement Project.
Todd would prefer perfection—or at least something superlative, even if it’s bad—to being average. But Todd is perfect only in being average. With this perfection comes the privilege of radical singularity, which is visible in his eyes.
Though in his face this reads lonesome, Todd does have three international guyfriends. They met at a convention for people with perfectly average bodies, where each won the award for most average body in their respective country: U.S., Japan, Netherlands, and France. The others’ BMIs, based on data from each country’s national health centers, are 23.725.2, and 25.6.
I named them all Todd, actually, even though it could be confusing, because not everyone’s name is a testament to their cultural heritage.
ave 2
This is how Lamm made the Todds. It’s also what zombie Todds look like.
ave 3
And here are Todds from the right.
ave 4
Most people look better from their left, but Lamm rendered the Todds from their right, just because he can. To these men, Nickolay is God.
Avatars of various ethnicities are important, because obesity depends on culture and genetics. The weight of every person’s destiny is equal, but some countries are fat, and others are not. The World Health Organization cares about that, because understanding the differences should help to explicate causes.
ave 5
(World Health Organization; based on 2008 data)


So does history. Fifty years ago, American Todd would not have been round. The trend is not unique to men, either; Lamm just chose to work with white male renderings. The same CDC data puts the female BMI in this age group at 28.7.

U.S. Obesity, National Health and Nutrition Examination Surveys, 1960-2000

ave 6

Americans are also losing ground in height. For most of two centuries, until 60 years ago, the U.S. population was the tallest in the world. Now the average American man is three inches shorter than the Dutch man, who averages six feet. Japanese averages are also gaining on Americans’. Anthropologists tie these recent changes primarily to diet and lifestyle, as we’ve turned habitable wilderness into excess.

ave 7

(All images by Nickolay Lamm)

George Maat, a professor emeritus of anthropology at Leiden University Medical Center in the Netherlands, has said that within another 50 years, the Dutch Todd could be six-foot-three. Several years ago the Netherlands was compelled to increase building code standards for door frames. If in the last half-century the American physical form has been expelled from international imagination as an ideal, we might presently look at the situation not just as failure, but with optimism for what we might become.