Friday 131018


Weighted Pull-ups.  Get a minimum of 70 pull-ups in today.

From ACE (American Counsel on Exercise)

CrossFit: New Research Puts Popular Workout to the Test

By Paige Babiash, M.S., John P. Porcari, Ph.D., Jeffery Steffen, Ph.D., Scott Doberstein, M.S., and Carl Foster, Ph.D.

“It can kill you…I’ve always been completely honest about that,” said Greg Glassman in a now somewhat infamous New York Times interview about CrossFit, the high-intensity workout program he founded in 2000.

A former gymnast and gymnastics coach, Glassman designed the no-nonsense and notoriously tough workout regimen by combining functional strength training with gymnastics, circuit training and endurance exercise. It started with a single gym in Santa Cruz, Calif., and grew slowly from there in a cult-like manner, mostly the territory of underground fitness types and hardcore military guys. But it has since blossomed into a full-fledged global workout craze, attracting everyone from soccer moms and college coeds to middle-aged executives and cubicle dwellers.

Today, CrossFit boasts more than 7,000 CrossFit gyms (except they call them “boxes”) worldwide, more than 35,000 accredited trainers, more than 10 million Crossfitters (nearly 60 percent of whom are women) and even recently inked a 10-year multi-million dollar deal with Reebok to sponsor the annual CrossFit Games, which crowns the man and woman deemed the “Fittest on Earth.”

While all of this newfound popularity certainly lessens some of CrossFit’s original underground fitness street cred, it does not diminish the workouts themselves. Anecdotally, the body sculpting and endurance/strength-building success stories of CrossFit are many. But surprisingly, very little real scientific research has been conducted on CrossFit.

Spurred on by CrossFit’s immense popularity, the American Council on Exercise enlisted researchers from the University of Wisconsin, LaCrosse, to gauge the energy expenditure and relative exercise intensity of a pair of CrossFit workouts.


Led by John Porcari, Ph.D., head of the University’s Clinical Exercise Physiology program, and Paige Babiash, M.S., the research team first recruited 16 healthy, moderately to very fit female and male volunteers between the ages of 20 and 47. Next, to establish a quantifiable baseline of fitness, each subject completed a maximal exercise test on a treadmill while researchers gathered data including heart rate (HR), VO2max and ratings of perceived exertion (RPE). This data also enabled the research team to create a regression equation for each subject to predict their individual VO2max based on HR data. This is key because it would be impossible for the subjects to complete the CrossFit workouts while wearing the bulky VO2max metabolic testing gear.

For this study, researchers selected two separate CrossFit workouts—each of Read more Friday 131018

Tuesday 110628

0600 Workout
Texas Squats for those that are behind. 

Those that are on schedule:
125m Row
10-GHD (back extensions)
10-2 pood KB Swings
10-GHD (sit-ups)

1700 Workout
New folks – Rowing intravels
Old Timers – Warmup with KTEs and 5:00 of single unders. Then it is time for weighted pull-ups


Read the article below from the fine folks at Purdue

Study: Trying to lose weight? Lose the fat substitutes

June 21, 2011
Susan E. Swithers and Terry L. Davidson, professors of psychological sciences, found that fat substitutes used in popular snack foods to help people control weight may have the opposite effect. Their research findings, published in Behavioral Neuroscience, were based on rats that consumed potato chips with and without the fat substitutes. The rats that consumed the fat substitute were more likely to gain weight. The researchers are part of Purdue’s Ingestive Behavior Research Center. (Purdue University photo/Andrew Hancock)

WEST LAFAYETTE, Ind. – Fat substitutes used in popular snack foods to help people control weight may have the opposite effect, according to Purdue University research.

“These substitutes are meant to mimic the taste of fat in foods that are normally high in fat while providing a lower number of calories, but they may end up confusing the body,” said Susan E. Swithers, professor of psychological sciences. “We didn’t study this in people, but we found that when rats consumed a fat substitute, learned signals that could help control food intake were disrupted, and the rats gained weight as a result.

“Substituting Read more Tuesday 110628

Thursday 100603


Weighted Pull-ups
7 x1

7 x1

Published: May 29, 2010
With salt under attack for its ill effects on the nation’s health, the food giant Cargill kicked off a campaign last November to spread its own message.

“Salt is a pretty amazing compound,” Alton Brown, a Food Network star, gushes in a Cargill video called Salt 101. “So make sure you have plenty of salt in your kitchen at all times.”

The campaign by Cargill, which both produces and uses salt, promotes salt as “life enhancing” and suggests sprinkling it on foods as varied as chocolate cookies, fresh fruit, ice cream and even coffee. “You might be surprised,” Mr. Brown says, “by what foods are enhanced by its briny kiss.” Read more Thursday 100603