The Gap

Mon
A1. Bench Press, 3-3-2-2-1-1, 120 sec
A2. Deadlift, 3-3-2-2-1-1, 120 sec
B. AMRAP DB Push-up Burpees in 5 min - 40/25 - exactly like a burpee, except do not put the DB's overhead.

Wed
5 sets:
Row 3 min @ 85% effort
30 sec Wall Balls - choose a tough weight
no rest

Friday
15, 12, 9, 6 rep rds for time:
Push Press - use 66% of your best bench press from monday
Chin-ups - any style...make it hard for you


Take 2010 out with a bang!

For those enthusiastic X-fitters

Two days for the price of one.

Wed
A. Front Squat, find your 1 RM
B. Row Sprint 500m

Friday
3 rounds for time:
10 Wall Balls
20 DB Thrusters - 20/10
30 Box Jumps - 14"
40 Anchored Sit-ups
50 High Knee Jump Rope
60 sec accumulated front plank from hands

Power Clean Tech Work: Work on speed at no more than 75% max 1RM. (15 min)


For Time:

20 shuttle runs across the shop or 400m (touch wall at both ends)
30 Sumo Deadlift High Pulls 95#/65#
20 shuttle runs across the shop or 400m (touch wall at both ends)
60 Jumping Chin Ups
20 shuttle runs across the shop or 400m (touch wall at both ends)

Post Loads and metcon time to comments.

The Chicken or the Egg?

I wonder....

Are there specific patterns of behaviour within people that get sick? Are there specific patterns of behavior within people that seldom get sick?

Try to notice when you get "sick". Are there any repetitive patterns leading up to your illness?

Try to notice people that seldom get sick. What do you notice about them?

So, I ask:

Are we not working out because we are sick, or are we sick because we are not working out?

Thoughts?

Hump Day WOD

A1. Bench Press - AMRAP @ 70% 1 RM x 5 sets, 120 sec

A2. Hang Power Clean, 2-3 reps x 5 sets, 120 sec

B. Deadlift, 1-1-1-1-1, 180 sec - start with 75% 1RM and add 5% per set

C. Box Jumps - 24"/20" - AMRAP in 5 min - jump up step-down


Post loads and reps to comments.

Get ready for Friday, it's going to be a fun test.

Anyone know where the LB girls are?

Is this you?

http://www.youtube.com/watch?v=17ZrK2NryuQ&feature=player_embedded

If it is you, recognize it, understand it, make a plan, fix it!

Transition

10 rounds for time:
10 Wall Balls - 20#/10#
10 Russian KBS - 24kg/16kg

Time will be gained and lost during your transitions.

Get the set started, and hold on until you're done.

A1. Push Press, 3-3-2-2-1-1, 120 sec

A2. Chin-ups, 1 tough rep x 6 sets, 120 sec

B. AMRAP Press in 5 min - use 50% of your best Push Press

C. GHD Sit-ups - do 60 reps....any rep/set/rest scheme you like

For GHD's reach to a Medi Ball or a 45lbs plate on the floor.

Post Loads, reps for for press, and # of breaks for GHD's.

A. Power Snatch, 1 x 10 sets, 90 sec

B. OHS, 3-2-1-1, 120 sec

C. 21-15-9 rep rds for time:
OHS - 50% 1 RM
Push-up burpees

Post loads and metcon time to comments.

Front Squat, 3-3-1-1-1, 120 sec
+
Hang Squat Clean, 1-1-1-1-1, 60 sec - all sets at same weight
+
50 reps for time
Todd - toes to bar
Arti/Judy/becky/jessie/carrie - knees to nipples

Post loads and time for ab WOD to comments.

Don't Wait...

A1. Bench Press, 6-6-4-4-4, 180 sec

A2. Chin-ups, AMRAP x 5 sets, 180 sec (kipping, strict, or assisted)

B. Tabata DB Thrusters - 25/15


Post loads for bench press and reps for chin-ups and tabata score to comments.

Deadlift, 1 rep x 10 sets, 60 sec rest - all reps @ 85% RM
+
"Sprint"
15 DL - 155/95
Row 300m
15 DL - 155/95
Row 300m
15 DL - 155/95


Post DL loads and Metcon time to comments.

Filthy 35's?

This was one of the first WOD's ever RX'd for me by OPT...way back in May '07.

Any guesses on what my time was?

For Time:

35 Box Jumps - 20"/14"
35 Jumping Chin-Ups
35 Sit ups
35 DB Thusters - 10/20 lbs/h
35 KB Swings - 1Pood
35 Walking Lunges
35 Barbell Push Press (choose your poison)
35 Back Extensions
35 Push Up Burpees
35 Double Unders

Post time and comments to comments.

"The less strength you have, the more important it is to have more."

..Coach Rippetoe


A1. Front Squat, 5-3-1-5-3-1, 120 sec - second wave (5-3-1) should be 5% larger than each respective rep.

A2. Chin-ups, 1 x 6 sets, 120 sec - full reps, weighted, band assisted, or negatives

B. OHS, 15 x 3 sets, 180 sec

C. Side Bridge - accumulate 3 mins/side in fewest sets possible - 20 sec rest between fractions.


Post loads to comments

WED WOD

AMR in 20 mins:

Row 250m
15 Push-ups (negatives OR from toes) - make it tough for yourself
15 KBS - 24 kg/16 kg

Post # of rounds to comments

Anyone Need Gas?

3 rounds for times:

10 DL @ 60% 1 RM
20 Push-up Burpees
30 Squats

Rest = 2 x the work time per round

Post time for each round

Ex: Time for round 1 = 1:30, Rest = 3:00

GO HARD!!!!

A. Power Clean, 1 x 10 sets, 60 sec - use the same weight for all 10 sets...make it tough.
B. Split Jerk, 5-5-5, 180 sec
C. GHD Sit-ups, AMRAP in 2 min

Post loads and GHD reps to comments

Take a moment....

Alright gang,

Next time you dash out for your little "indulgence" think back to this video...

Arti, I apologize ahead of time if this offends you.


http://www.youtube.com/watch?v=mYyDXH1amic

This will warm you up....

Tabata Mash-up - 20 sec work/10 sec rest x 8 sets/exercise...rotate though exercises in an A1/A2/A3/A4 fashion.

DB Push Press - 25/15
Box Jumps - 20"/14"
Squats
Unanchored Sit-ups

Post # of reps for each scope to comments.

Monday Nov 15, 2010
A1. Bench Press, 1-1-1-1-1-1, 120 sec
A2. Chin-ups, 1 hard rep X 6 sets, 120 sec.
+
4 sets for time:
24 DB Walking Lunges - 25lbs/hand (male) 15lbs/hand (female)
12 Push-up Burpees
Rest 2 x the amount of time it took to complete the set.

Friday Nov12
A. Push Jerk, 3-3-3, 180 sec
B1. Push Press, 10-15 reps x 3 sets, 60 sec
B2. KB or DB Swings, 15 reps x 3 sets, 60 sec
C. DB Press AMRAP X 2 sets, 120 sec - 25lbs/hand (male) - 15lbs/hand (female)

Wednesday Nov 10, 2010
10 sets for max reps:
20 sec squats
20 sec push-up burpees
100 sec rest

MONDAY WOD

Mon Nov 8th
A. Deadlift, 1-1-1-1-1-1. 240sec
B. Bench Press, 2-3 reps X 5 sets, 240 sets
c. Row Sprint 500m

Friday

A1. Back Squat, 10-10-10-10, 180 sec
A2. Chin-ups (any style - weighted, band, no band), 3-5 hard reps x 4 sets, 180 sec
+
For time:
25 GHD Sit-ups
35 Hanging Knee Raises (raise thighs above parallel)
45 Unanchored Sit-ups

Post loads for squats and chin-ups and metcon time to comments.

Hump Day

A. Row Sprint 20 sec x 3 sets, rest 120 sec between sets - post average pace to comments

B. Squats in 20 sec x 4 sets, ret 90 sec between sets - post lowest score to comments

C. KB or DB Swings in 20 sec x 5 sets, rest 60 sec between sets - post reps and weight used to comments

Monday is Fun-day...

A. Deadlift - drop each rep, 1 rep x 10 sets, 60 sec - pick a weight that is approximately 15% below your personal best
B1. Bench Press, 3-5 reps x 5 sets, 120 sec
B2. DB Walking Lunges, 8/leg x 5 sets, 120 sec - if you make the 8 reps/leg....ADD MORE WEIGHT
C. 50 Push-up Burpees for time

Post Loads and Time for C to comments.

Friday WOD

3 sets of 3 minutes:
Row 400m
AMRAP Push-up burpees in remaining time limit
Rest 3 min
+
3 sets of 2 minutes:
20 KBS - 16/24kg
AMRAP DB Push Press in remaining time (15/25)

Sorry for the late post....

Post reps to comments...

Wednesday, October 27th

Coach Rip's Quote of the Day.....

Question -

If you had to choose between wearing no shoes or running shoes to lift in which would you pick?


Rip's response:

"That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza.

Can't we just avoid both?"



A. Split Jerk, 3-3-3, 120 sec
B1. Bench Press, 4-7 reps x 5 sets, 120 sec
B2. DB Walking Lunges, 8/leg x 5 sets, 120 sec
C. Tabata Anchored Sit-ups


Complete A, then complete B1 and B2 together, then complete C.

Post loads and reps to comments.

Quote of the Day

"Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.

You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion."
~Coach Rippetoe

Monday WOD

Power Snatch, 1-1-1-1-1, 120 sec
+
Power Clean, 1-1-1-1-1, 120 sec
+
Chin-ups, AMRAP x 3 sets, 180 sec - comment on what you used (i.e. bands, body weight, negatives, etc)

Post: PS+PC+Rd 1 Chins+ Rd 2 Chins + Rd 3 Chins = Total Score

ie:
Power Snatch: 45/50/55/65/70
Power Clean: 65/75/80/90/100
Chins: 10/8/6

Total: 70+100+10+8+6 = 194

Friday WOD

Sorry for the late post:

For reps:
5 min double unders
4 min rowing
3 min box jumps - 20"/14"

Post # of reps to comments:

Wednesday WOD

Press, 3-2-1, 180 sec
+
Push Jerk, 3-2-1, 180 sec
+
Split Jerk, 3-2-1, 180 sec

Post loads to comments.

Good luck!!

Monday WOD

Back Squat, 5-5-3-3-3, 240 sec rest

+

3 sets:
15 KBS - 24kg/16kg
15 DB Push Press - pick tough weight
Rest 60 sec

Post squat weights and metcon times to comments.

Example:
Back Squat: 225/245/255/275/295

Metcon:
45s/51s/50s

Friday WOD

Push Press, 3-3-3-3-3, 3 min rest
+
Tabata Deadlift - 95#/65#
+
AMRAP Unanchored Sit-ups in 3 min

Post Push press weight, tabata score and # of sit-ups to comments.

ie:

Push Press: 115/125/145/165/175
+
Tabata D/L: 88
+
Sit-ups: 120

Thruster, 10-10-10, 5 min
+
For time:
Row 500m
15 Push-up burpees
Row 500m

Post Thruster weights and metcom time to comments.

Friday, October 8th

Deadlift, build to a challenging single
+
AMRAP in 15 min:
Row 300m
10 DB Push Press - 40lb males/20lb females
15 Push-ups


Post deadlift weight and metcon score to comments.

Wednesday WOD

Squat - front or back, find 3 RM
+
AMRAP in 7 min:
10 KBS - tough weight
10 Sit-ups
5 Push-up Burpees

Post scores to comments:

Monday WOD

Press: Find your 5 Rep Max
+
AMRAP meters rowed in 5 min
(divide meters rowed/10)
AMRAP Box Jumps in 5 min (choose tough height)

Score = meters rowed/10 + Box jumps

Post 5 rep max and score to comments:

New for October

We will be posting WOD's on the blog every Sunday, Tuesday, and Thursday evenings.

These WOD's will be open for anyone to do the day following.

For example: Sunday's posted WOD will be done Monday; Tuesday's posted WOD will be done Wednesday, etc.

The WOD will be such that anyone at any skill level can complete the work. (in some cases it may have to be scaled)

You complete the WOD on the specified day (preferably not 2,3,4..days after) and you post your results that day.

It may look like this:

Complete as many rounds in 20 minutes:
5 clap pushups
15 sit-ups
25 squats

18 rounds + 4 push-ups

You then compare your results to everyone else who completed the WOD for that day.

This is intended to be done in addition to your individual programming from Mike.

Let's strengthen the community and have a lot of fun getting fit(ter).

Burpee Update....and MORE!

As at 6:30am, Thursday September 16th, 2010

Burpees Completed: 5000
Benchmark to Date: 3,840

We are AHEAD of pace by 1,160 burpees.

GREAT WORK to catch up!!!

Now, for the MORE part:

We will be introducing a new program effective October 4, 2010.
Details to come.....

Burpee Update

As at Noon, Sept 9th:

Burpees Completed: 1,270
S/B Completed: 2,160

890 Behind!!

We're making up some ground....keep going gang!

Burpee Update

As at 3:40pm, Sept 7th:

Burpees Completed: 420

Based on 20/day/pp we should have completed: 1,680

We are:

1,260 BURPEES BEHIND SCHEDULE

Yikes!

7000 What?!?!?

That's right!

7000 Push Up Burpees as a group.

Time to face your fears!

New Challenge

We will be announcing the September challenge very soon.

Any suggestions?

Can You Guess What This is?

Hint: It's acceptable by OPT standards....

20,000 Clams

It starts today.....

When it Rains it Pours!!!

Edmonton Trail and 32 St N.E. - Monday, August 9, 2010, 5:45pm

Bridging the Gap

Goal: As a group, row 120,000m in August.

We need: 30,000m/week.

To date, we have collectively rowed 16,000m.

Allison is on vacation and Todd has one foot in the grave.

Who will bridge the gap?



Is it you, or are you waiting for someone else to do it?

120,000m

You and your team are responsible for 120,000m during the month of August.

Can/will you do it?

ARE YOU SICK?

Folks,

How do you avoid getting sick?

STAY HEALTHY!!!

All of the following will help you fight the virus.

It boils down to three things:

1) Get enough sleep: 6-8hrs/night
2) Fuel: Proteins/carbs/fats - 6 meals/day. lack of fuel = lack of fight
3) Exercise: Follow your routine!

I've warned you before, if you don't take care of yourself, your body will shut you down.

Stay the course!

Week of July 28th

Enjoy Canada Day week!!!

Hey Gang

Is anyone checking in these days?

Watch this

Goat Cheese

Homemade Goat Cheese

Ingredients:
½ gallon goat's milk (I used raw from a friend of a friend's farm)
10 grams (2 packs) yogourmet yogurt starter

Special Equipment:
cooking thermometer
yogurt maker
cheesecloth
1.In a large saucepan, heat milk to 110°, stirring constantly
2.Pour milk into a blender, then add yogurt starter and blend on high for 10 seconds
3.Blending the milk removes any clumps that the yogurt starter may form
4.Pour milk into yogourmet yogurt maker and turn machine on
5.Leave yogurt in machine for 12 hours, longer is ok too
6.Line a colander with cheese cloth and place the colander on a bowl
7.Pour yogurt into cheesecloth lined colander and allow to drain for 8 hours in refrigerator
8.Lift cheese cloth off of colander and scrape creamy cheese off onto a plate
9.Transfer creamy cheese into a 2 cup mason jar
10.Serve with crackers

Squats or Cycling?

For those who think they are better off on the bike or on the treadmill, think again.

Document title
The effect of exercise type on immunofunctional and traditional growth hormone
Author(s)
CONSITT Leslie A. (1) ; BLOOMER Richard J. (1) ; WIDEMAN Laurie (1) ;
Author(s) Affiliation(s)
(1) Department of Exercise and Sport Science, University of North Carolina At Greensboro, Greensboro, NC 27402-6169,

Abstract
The purpose of this study was to compare the growth hormone (GH) response, including the immunfunctional (IF) GH response, between an acute bout of aerobic and resistance exercise in the same subjects. Ten cross-trained males (24.3 ± 1.2 years) performed both 30 min of continuous cycling at 70% of VO2max, and intermittent free weight squatting at 70% of 1-RM, in a randomly assigned crossover design, separated by at least 1 week. Blood samples were collected at 10-min intervals for 2 h (30 min rest, 30 min exercise, 60 min recovery) and analyzed for total human and IF GH. After adjusting for the amount of work performed per minute of exercise, integrated GH AUC was significantly greater during the resistance session than the aerobic session as measured by both the total and IF GH assays (P= 0.008 and P= 0.014, respectively). Peak GH concentrations were significantly greater during the resistance session than the aerobic session (P = 0.05). A similar overall GH pattern was observed in response to both types of exercise, with peak values occurring at the end of exercise, regardless of the GH assay used. These data demonstrate that in young, cross-trained males, intermittent resistance exercise elicits a greater response of GH, including IF GH, compared to a continuous aerobic session, when controlling for the work performed per minute, intersubject variability, relative exercise intensity and session duration.

Mysterious Shape Spotted From Afar...Said to Be Coming Our Way

Beware!!!

Canadian Regionals Run Highlights

http://media.crossfit.com/cf-video/CrossFit_CanadaRegional_TheRun.wmv

If you are interested in Stats....

Check out this link:


http://seanfalconer.blogspot.com/2010/06/crossfit-meets-data-analysis.html

All eyes on LA

The countdown to the CrossFit Games begins.Only the big show remains.

After more than 30 sectional events and 12 regionals, the field is set for the 2010 CrossFit Games, where the fittest athletes on the planet will battle it out July 16-18 at the Home Depot Center.

In the fourth edition of the Games, legendary past champions Mikko Salo (09 Champion) and Jason Khalipa (08 Champion) will resume their battle. They are joined by veterans Rob Orlando (first in Northeast), Blair Morrison (first in Europe), Chris Spealler (first in Northwest) and Peter Egyed (first in Southwest) as well as new firebreathers Dan Rogers (first in Canada) and Rich Froning Jr. (first in Southeast). All will be looking to claim the title, "World’s Fittest Man."

2009 champion Tanya Wagner is competing in the Affiliate Cup and Charity Vale (second overall in 2009) is expecting her fourth child. This leaves Carey Kepler and Kristan Clever as the top returning athletes. They tied in points for third with Kepler standing on the podium due to tie break rules. Past contenders Christy Phillips (first in central east), Annie Thorisdottir (first in Europe), Heather Bergeron (first in Northeast) and Rebecca Voigt (first in Southwest) cannot be dismissed, but they’ll also need to beat the likes of Rebecca Eastwell (first in Australia), Alicia Connors (first in Canada) and Candace Ruiz (first in South Central) if they want to reach the podium in 2010.

Never before has it been so difficult to get to the Games, and the list of athletes who didn’t qualify is littered with a host of CrossFit stars (Josh Everett, Pat Barber, Ricky Frausto, Jeremy Thiel, Dave Lipson, David Millar, Stacey Kroon, Cyndi Freiling, Lauren Erwin, Kim Ball, Glory Dawson). In 2007 and 2008, competitors only had to register and show up at The Ranch in Aromas, Calif. In 2009, regional competitions decided the field. In 2010, each competitor has proven his or her skill beyond doubt either by winning the CrossFit Games, finishing in the top five last year or fighting through a savage qualification process that included both sectional and regional bottlenecks.

As the elite make their last preparations for the final showdown, the rest of the CrossFit world reflects on amazing qualification events, marvels at the prowess of the top athletes and counts down to July 16. Favorites are being chosen and dark horses identified. Stars of the past shine alongside new heroes. Excitement grows as the global community awaits the announcement of the WODs, the live Web broadcast and the “3, 2, 1… go!” that will kick off the Games.

Let the Games begin!

Crossfit Dietary Prescription

Protein should be lean and varied and account for about 30% of your total caloric load.

Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.

Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.

Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

We are less than 24 hours away from the start of the Canada Regionals Qualifier.

Please be advised, the 6.7k X-C run Friday night will happen - come rain, snow or shine. Please plan accordingly. Extra shoes, warm clothes, rain jackets and harsh weather gear are all strongly recommended. Team members will find themselves waiting at points in the course for their turn to run - there will be no shelter at these locations. If team athletes leave clothes, gear, or other belongings at their starting point the team member that is running to them will be able to collect those items. A bus will be used to shuttle athletes to and from these relay points.

Athletes, spectators and volunteers travelling to Okotoks are encouraged to please travel carefully and leave yourself extra time- road conditions are not the best right now.

May 26th

Planning? OCD?.....you decide

Be a provenance
of something gathered, a summation of
previous intuitions, let your vulnerabilities
walking on the cracked sliding limestone
be this time, not a weakness, but a faculty
for understanding what's about
to happen

- David Whyte

What if I don't have a rowing machine?

Do Sumo Deadlift High Pulls.
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

Okotoks Newspaper Article

Geoff Aucoin performs a pull up during a Crossfit competition at Natural High Crossfit. Aucoin will be at the Canadian regional qualifier for the World Crossfit Games in Okotoks on May 28-30.

Expect the unexpected at competition

12 May 2010 by Rick Northrop - Staff Reporter

The best way to define Crossfit is to say it has no definition.

The athletes who participate are plenty defined, but as a rule each workout, each contest and each day in the gym is different in Crossfit.

Some days you don’t even train in the gym.

“I have no idea what to expect actually,” said Lauren Pryor, who will be competing May 28-30 when Okotoks hosts the Central Canada Sectionals, a qualifier for the upcoming 2010 World CrossFit Games.

Crossfit is renowned for the unorthodox exercises that make up the sport and the unexpected events included in competitions.

For example, during a competition last year, Pryor saw for the first time a combined event where athletes had to row for distance on a rowing machine then pound a four-foot stake into the ground using a sledge hammer.

“You can’t prepare for it because you found out about it the day before,” said Pryor, who first tried Crossfit three years ago.

Any event that involves moving her own body weight around ranks among the least favourite for Pryor, like pull-ups.

“I’m tall. I’m five-foot nine, I’m not a gymnast size.”

Pryor prefers to do some heavy lifting.

“Ones that I do like are weightlifting (events) like squats or deadlifts,” said Pryor, who said her personal best at the dead lift is 340 pounds.

To prepare for a competition Pryor follows a blog called Optimum Performance Training that posts daily workouts, each different from the last.

“There’s a whole bunch of them out there and they post new workouts each day,” said Pryor. “So you don’t know what the workout is until the day before.”

Pryor said training in this method is like competition because she can’t prepare for a workout in advance if she doesn’t know what is coming up.

Brett Marshall of Calgary placed second at the inaugural World Crossfit Games in 2007. Marshall said he shines in short, intense events whether they involve weightlifting or gymnastics.

“I won’t be one of the larger athletes, I’ll probably be the smallest athlete,” said Marshall, who is five-foot six and 150 pounds.

At that size, Marshall said he will still place well in aerobic events such as a five-kilometre run but he doesn’t do much running in his day-to-day training.

“It’s just something for me, maybe I got tired of it when I was young, it doesn’t provide the stimulation that some of the other combination of events do for me,” said Marshall.

Performing benchmark workouts often named after tropical storms like Helen, gives Marshall a true sense of his fitness levels. Yet he shies away from doing even those workouts more than once.

“My training is fairly dynamic that way,” said Marshall. “I’m typically doing different things all the time.”

The Central Canada Sectionals will be held May 28-30 and hosted by Natural High Crossfit. For more information see www.naturalhighcrossfit.ca

CrossFit Acronyms and Abbreviations

■AMRAP: As Many Reps (sometimes Rounds)as Possible
■ATG: Ass to Grass
■BP: Bench press
■BS: Back squat
■BW (or BWT): Body weight
■CFT:CrossFit Total - consisting of max squat, press, and deadlift.
■CFSB: CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White, explained here. You'll need a CFJ subscription.
■CFWU:CrossFit Warm-up
■CLN: Clean
■C&J: Clean and jerk
■C2: Concept II rowing machine
■DL: Deadlift
■FS: Front squat
■GHR(D): Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
■GHR(D) Situp: Situp done on the GHR(D) bench.
■GPP: General physical preparedness, aka "fitness."
■GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
■H2H: Hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques (or to combat).
■HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
■HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
■IF: Intermittent Fasting
■KB: Kettlebell
■MEBBMaximum Effort Black box, term coined by Mike Rutherford. Search the forum for it. Originally laid out in one of the early Performance Menu issues.
■KTE: Knees to elbows. Similar to TTBs described below.
■MetCon: Metabolic Conditioning workout
■MP: Military press
■MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
■OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
■PC: Power clean
■Pd: Pood, weight measure for kettlebells
■PR: Personal record
■PP: Push press
■PSN: Power snatch
■PU: Pull-ups, possibly push ups depending on the context
■Rep: Repetition. One performance of an exercise.
■Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
■RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
■SDHP: Sumo deadlift high pull (see exercise section)
■Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
■SPP: Specific physical preparednesss, aka skill training.
■SN: Snatch
■SQ: Squat
■SS: Starting Strength; Mark Rippetoe's great book on strength training basics. Available right here.
■Subbed: Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do HSPU, you subbed regular pushups.
Sadly, many illiterate posters get this bass-ackward, and claim that since they can't do HSPU, they subbed HSPU for pushups. D'oh!
■TGU: Turkish get-up (See exercise section)
■TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
■WO, sometimes W/O: Workout
■WOD: Workout of the day
■YBF: You'll Be Fine (liberally applied in spray form)

Reflections

Gang,

There have been many e-mails submitted over the past several days, all of which reflected positive experiences about our first CF2 Challenge.

Spend some thinking about what truly impacted you the most about the day.

What was inspirational to you? Are there any specific moments in time that will stand out in your mind? Why do you think these moments stand out?

Post your thoughts here.

Challenge Day

Have fun today.

100% effort = 100% success

In a properly executed front squat, the load is born entirely by the shoulders, and not at all by the hands and fingers.

May 7 - CF2 Challange

1st WOD starts at 12:00NOON

WOD 1: 12:00pm - 1:00pm

5 Rep Deadlift For Maximum Weight


WOD 2: 1:15pm - 2:00pm

In a 10 minute time limit:

Row as many meters as possible
Perform as many reps of push up burpees as possible

WOD 3: 2:30pm-4:00pm
For Time:

30 Chin Ups
100 Sit-Ups
60 Box Jumps (20"/14")
45 SDLHP (65#/45#)
45 Push Press (65#/45#)
45 Front Squats (65#/45#)
30 Push Ups (From the Toes)
100 Walking Lunges
45 Wall Balls (20#/14#)
45 Kettlebell Swings (1.5Pood/1Pood)
100 Air Squats
500 Single Under Skips

Rules:
WOD 1:
Each participant gets 3 attempts at his/her 5 rep max lift
All 5 reps must occur within a 30 second time limit; timer starts when 1st rep is lifted off the floor
Full extension required at top of lift for rep to count
Choose your starting weight wisely
Team score will the average weight lifted for the team (Total weight/#of team members)

WOD 2:
2 teams will be competing head to head.
10 minute time limit.
2 people/team may be working at a time. (one person rowing/one person doing burpees)
Chest must touch the floor at the bottom and body must be at full upright extension (perpendicular to the floor) at top and hands must clap.
ie: 1 person may be rowing and all others may be doing burpees as long as only one person is performing any part of the burpee movement at any given time.
Strategize Carefully and maximize the use of your time.
Your score will be meters rowed plus burpee reps performed.

WOD 3:
Two teams will be competing head to head.
1 person/team may be working at a time.
Movements must be completing in the order shown above
All reps for each movement must be completed prior to moving to the next movement. (all chin-ups must be complete prior to moving on to the sit-ups, all sit-ups must be complete prior to moving on to the box jumps etc.)
Chin must be higher than the horizontal plane of the bar
Sit-ups - shoulder blades touch mat at bottom and elbows touch knees at top
Box Jumps - full extension at top
SDLHP - elbows above ears and bar above collar bone at top
Push Press: Arms locked out at top, push jerks not allowed
Front Squat: Hip below knee at bottom
Push ups: Chest to the floor, arms locked out at top
Walking lunges: knee touches the floor, full extension at top
KB Swings: must be able to see your arms behind your ears at top of swing
Air Squats: hip below the knee, hips at full extension at the top
Skips: once under, rope must fully pass under the feet to count as a rep.


Participation:

Team captains must ensure full participation from everyone on his/her team. This is a fun event and it will be more fun if everyone gets an equal opportunity to participate.

Team captains and co-captains must ensure proper form for his/her own team. Honor system is in full effect.

Each team must count their own reps. We will attempt to assign someone from the other teams to count, but you must be accountable to correctly and honestly count your own reps.


Teams:

Team 1:
Darren Sweeney(C), Lisa Thember(A), Darren Yick, Carrie Dunaway

Team 2:
Gino Ferronato(C), Dan Gammond, Tiffany Wylie(A), Becky Lacosse

Team 3:
Ken Leew (C), Bill Tillapaugh(A), Julia Landry, Allison Bainbridge, Alana Mackinnon

Team 4:
Todd Screpnek (C), Giles Landry(A), Jessica Tillapaugh, Judy Bainbridge, Arti Asre

Barbeque to follow at 5:00pm.

See you all on Friday.

Friday's Recipe

Spinach Cake

1 ½ pounds spinach, thoroughly washed, leave stems on if they are not tough
3 tablespoons grapeseed oil
1 cup pine nuts
2 cloves garlic, minced
2 eggs, whisked
½ cup currants
1 teaspoon celtic sea salt

1.Wilt spinach in a large covered saucepan, over low heat (do not add water) 5 minutes, until tender

2.Drain and cool, then gently squeeze moisture out of spinach

3.Place spinach in food processor and pulse until coarsely blended, then set aside

4.In a small skillet, warm 3 tablespoons oil, add pine nuts and saute until golden brown

5.Add garlic to pan of pine nuts and saute together an additional minute

6.In a large bowl, combine pine nuts mixture, blended spinach, eggs, currants and salt

7.Spread mixture into a greased 7 x 11 inch pyrex baking dish8.Bake at 350° for 30-40 minutes

9.Serve

Makes 12 spinach cakes

CF2 Challenge - May 7th

-4- teams.

-3- WOD's.

-2- heats per WOD

-1- Winner

GO!!!!

More coming Friday, April 30th...

Microwave - Kitchen Storage

I will be leaving this post up for the entire week. That's how strongly I feel about it.

Here is the challenge: Learn how to eat cold food!! Microwaves are NOT a valuable appliance. I cannot think of a worse household appliance.

Resulting Effects on the Human Body

Digestive System: The unstable catabolism of microwaved foods alters their elemental food substances, causing disorders in the digestive system.

Lymphatic Systems: Due to chemical alterations within food substances, malfunctions occur in the lymphatic system, causing a degeneration of the body's ability to protect itself against certain forms of neoplastics (cancerous growths).

Blood: A higher-than-normal percentage of cancerous cells in blood serum (cytomas) can be seen in subjects ingesting microwaved foods.

Brain: Their residual magnetism effect can render the psychoneural-receptor components of the brain more subject to influence of artificially induced, microwave-radio-frequency fields from transmission stations and TV relay networks.

Free Radicals: Certain trace minerals molecular formations in plant substances (in particular, raw-root vegetables) form cancer-causing free radicals.

Increased Incidence of Stomach and Intestinal Cancers: A statistically higher percentage of cancerous growths result in these organisms, plus a generalized breakdown of the peripheral cellular tissues and a gradual degeneration of digestive and excretory functions.

Microwaves Reduce Food Values

Microwave exposure caused significant decreases in the nutritive value of all foods studied. The following are the most important findings to date.

Vitamins And Minerals Made Useless: In every food tested, the bioavailability of the following vital nutrients decreased: Vitamin B Complex, vitamins C and E, essential minerals and lipotropics.

Vital Energy Fields Devastated: The vital energy field content of all foods tested dropped 60 to 90 percent.

Digestibility of Fruits and Vegetables Reduced: Microwaving lowers the metabolic behavior and integration process capability of alkaloids, glucosides, alactosides, and nitrilosides.

Meat Proteins Worthless: It destroys the nutritive value of nucleoproteins in meats.

All Food Damaged: It greatly accelerates the structural disintegration of all foods tested.

Friday's Recipe

Squash Pie
2 medium butternut squash, cut in half, seeded
3 tablespoons butter or grapeseed oil
2 eggs
1 tablespoon vanilla extract
1 teaspoon cinnamon
¼ teaspoon nutmeg
½ teaspoon celtic sea salt

1.Bake squash in the oven at 350° for 40 minutes, until soft
2.Scoop squash out of skin, discarding skin
3.Place squash in food processor with butter (or oil), eggs, vanilla, cinnamon, nutmeg and salt
4.Puree until smooth and creamy
5.Place in a 9 inch tart pan or a casserole dish and bake at 350° for 40 minutes
6.Serve
Serves 8

What is POOD? and Where did the Kettlebell Come From?

POOD

-a Russian unit of weight equal to approximately 36 pounds


- Pood (пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds). It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.


The kettlebell, or Girya in Russian, is an old Russian strength and conditioning tool. It has been used for centuries by the Russian military, police, and the laymen to gain strength, agility, power and endurance. It has been used both as a training and a testing tool in competitions. Although it first appeared in a Russian dictionary in the year 1704, nobody knows the exact origin of the kettlebell, although there are some theories.

One of the theories is that the kettlebell started life as a farmer's balance weight, used to measure out quantities of goods on balance scales. As it is the nature of people to compete and test their strength against others, the balance weights were then also used in competitions to see who could lift them the most. Another theory is that the kettlebell was invented by the artillery branch of the military, who added a handle to the cannonball in order to develop strength that they could apply to loading the cannonball in battle.

It is known, however, that regardless of the origins of the kettlebell it was indeed used by the artillery soldiers and all other branches of the military, the police and militia, the laymen, and professional athletes and wrestlers of the 18th, 19th, and early 20th centuries. Famous strongmen and wrestlers like Eugene Sandow (the man appearing on the Sandow statuette, presented to the winner of the Mr. Olympia), Louis Cyr (famous Canadian Strongman), Georg Hackenschmidt (the first widely recognized World Heavyweight Champion in wrestling and inventor of the Hack Squat), and many others lifted kettlebells.

More recently the kettlebell has been used by such people as Dr. Valentin Dikul, a Russian strongman and therapist known for juggling 90kg (198lb) kettlebells on stage. In the western world the kettlebell is now used by the US Marines, Special Forces, FBI, and the Secret Service. It is taking off with members of the RCMP. Now everybody from housewives, to professional athletes and mixed martial arts fighters, to firemen and police officers, to post-rehab patients are learning and benefiting from everything a kettlebell can help you achieve.

What's the Problem with Grains?

Grains are in fact a large supply of starch, surrounded by a kernel.

Starch decomposes (digests) into maltose and isomaltose in the
intestines, which then decompose into glucose. You can look at it this
way. When you take a slice of bread and crush it in your hand, you are
virtually eating that amount of refined sugar. The problem is that that
amount of sugar elevates the bloodsugar levels amazingly fast and
causes your pancreas to produce lots and lots of insulin to metabolise
it. Humans are not adapted to eat such amounts of concentrated
carbohydrates and the pancreas (and adrenals) aren't fit to the job.
Over time one will develop insulin resistance, hypoglycemia, diabetes
II. Another problem is that the immune system crashes when your
bloodsugar levels increases to high levels. It takes *hours* for the
the immune system to recover fully.

Another problem with refined grains is that it's void of minerals and
vitamins, which are needed to properly digest and metabolise the huge
amount of starch. So, each time you eat a slice of bread, your body
needs to take minerals and vitamins from its limited stores to digest
and metabolise it. Over time, you will develop deficincies of these
vitamines and minerals.

Friday's Recipe

Monette made these on Wednesday night. Delicious!

Lemon Kale Chips

1 bunch kale (prepared and washed)
2 tablespoons olive oil
2 tablespoons lemon juice
¼ teaspoon celtic sea salt

1.Preheat oven to 350°

2.Chop kale into ½ inch pieces

3.Place kale in a large bowl

4.With hands massage oil, lemon juice and salt into kale

5.Place kale on parchment lined baking sheet

6.Bake at 350° for 10-15 minutes until kale is dark green and crispy (Shauna from Gluten-Free Girl has a great Baked Kale Chips recipe on her site. She says the 12 minute mark is the perfect done time)

7.Cool and serve

The Fittest Canadian TBD May 28 - 30th.

If any of you want to witness intensity first hand. Come watch this spectacle.

http://games2010.crossfit.com/events/canada/


Be forewarned: You may be hooked afterward......

Quit worrying about your health.
It'll go away.

~Robert Orben

Monday, April 12, 2010

Friday's Recipe

Pumpkin Meringue Pie

Time: 1 hour 15 minutes
• 6 egg yolks
• 1 15oz can pumpkin (unsweetened)
• 1 Tbsp real maple syrup
• 1 tbsp real honey
• 1 tsp cinnamon
• 1 tsp ginger
• 1/2 tsp cloves
• 1/2 tsp sea salt
• coconut oil

Separate the yolks carefully from the whites (see
meringue recipe). Reserve the whites for use in the
meringue. Combine the pumpkin and yolks in a mixing
bowl; beat well. Add all of the remaining ingredients,
continue to beat until well mixed.
Lightly grease a pie pan with coconut oil. Pour in the
pumpkin mixture, bake at 425 degrees for 15 minutes.

Carrot Cake Muffins Reduce heat to 350 and bake for 20 more minutes.

The Wait of the World...

That'll Leave a Mark...

The Epitome of "No Excuses"...

http://media.crossfit.com/cf-video/Games2010_AgainFaster_GAKyleHighlight.wmv

Happy Easter

Balance - When You Need it Most...

Folks:

You are approaching a very busy time.

What's the bottom of your priority list?

DON'T let it be your health!!!

NOW is when you need balance the most in your life.

You have worked very hard to get where you are; encourage yourself to maintain the motivation and force yourself to care for yourself.

Keep to your routine and you will be thankful.

Trust me on this one.

Energy Systems

There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen
pathway, the glycolytic pathway, and the oxidative pathway.

The first, the phosphagen, dominates the highest-powered activities,
those that last less than about ten seconds. The second pathway, the
glycolytic, dominates moderate-powered activities, those that last
up to several minutes. The third pathway, the oxidative, dominates
low-powered activities, those that last in excess of several minutes.

Favoring one or two to the exclusion of the others and not recognizing
the impact of excessive training in the oxidative pathway are arguably
the two most common faults in fitness training.

Friday's Recipe

Broccoli with Cream Sauce

Time: 5 minutes for sauce, 15 minutes total

This is quick and easy. It will taste somewhat like the
cheese sauce typically served with broccoli.

• 6-8 cups broccoli florets
• 2 Tbs Dijon mustard
• 2 Tbs olive oil (preferable) or canola mayonnaise
• 2 Tbs coconut milk
• 1 tsp thyme
• 1 tsp onion powder

Steam the broccoli, or cook in a pressure cooker to
save time.
Warm all of the sauce ingredients in a small saucepan,
mixing well. Spread the sauce over the broccoli
before serving.

Zone info: 2 servings at 3 carb blocks, 6.5 fat blocks.

Central Canadian Sectionals

Here are the WOD's for this upcoming competition

Saturday

WOD 1:
3 Rep
Max Overhead Squat

WOD 2:
AMRAP in 7 Min
95# Thrusters

WOD 3:
5 Rounds
155# Power Clean
10 Burpees
200m run

Sunday

30 Chest 2 Bar Chin Ups
15 Deadlift - 225#
400m Run
30 Push Ups
15 Push Press/Jerk - 135#
30 Air Squats
15 Front Squat - 135#
400m Run
15 Deadlift - 225#
30 Chest 2 Bar Chin Ups

Sweeney is not competing this year, and Mike has a bye into the National Regional Comp.

However, one of our suppliers will be leaving it all on the floor.

Wish Bill T luck this weekend.

Crossfit vs P90X

Have you ever wondered how the two compare?

Go to the link:

http://www.catalystgym.com/2009/02/crossfit-vs-p90x.html

The Canadian Wild

You can see this creature in a zoo, but it just doesn't compare to having it appear in your own back yard....

"Not Bad"

Do you ever wonder about some of our standard responses?

I was thinking about a response I got from asking "How are you feeling today?"

The response was "Not Bad"...quite a common response.

As I was walking away, I got to thinking about it.

Did I suggest that I assumed you were bad? Is that why you told me you weren't?

Are you really trying to tell me you're good? ok? miserable?

What does "Not Bad" mean anyway?

Is the glass half empty? or half full?

What do you think?

Saturday Morning Breaky

Chicken Apple Hash



Have you ever noticed how certain foods go
together? Beer and pizza, peanut butter and
chocolate? Sorry, we are not recommending
chocolate or pizza at the present moment, but
we do have a good paleo friendly combo:
chicken and apples. Perhaps not the Abbot
and Costello of the food world, but chicken and
apples do make quite a flavor combination.
We
also have a few favorite spices that bring out the
natural flavor of both fruit and fowl. The following
feature breakfast is a chicken apple hash with a
few seasoning twists.

Time: 15min

• Free range boneless skinless chicken breast
(turkey works as well especially if one can
find the ground variety)
• Fresh Fuji apples - Look for these at your
farmers market as they are at the height
of the season
• Jamaican All Spice
• Garam Massala
• Cinnamon
• Extra Virgin Olive Oil

We have used all of the spices listed above either
singularly or in combination to create
several
varieties of chicken apple hash. These spices
tend to be forgiving if overused so be creative
and experiment with what you find to be the
ultimate hash.
Mince or finely chop chicken breast. Some
butcher shops and better super markets will grind
the chicken breast for you. This is preferable as it
will result in better consistency.
Grate 2 Fuji apples, include the seeds if you are
feeling particularly Paleo and would like a small
dose of anti cancer fun.
Place a nonstick skillet over medium heat and
add a generous amount of olive oil. Add 1-2 tsp.
of any of the above spices to the oil and allow
to infuse for ~2min. If you are using
more than
one spice keep the amount to 1 tsp. each unless
you enjoy intensely flavored
food. We particularly
like a hash with a lot of cinnamon. We will use as
much as 1 Tbsp in this recipe. Give it a try and see
if you like it!
Add chicken to the infused oil and stir frequently
to
brown the chicken on all sides. When the chicken
is almost completely brown add the apples and
cover pan for 3-5 min stirring occasionally. If the
hash becomes
a bit watery because of moisture
from the apples increase heat to medium-high
for a few minutes and finish cooking uncovered
until the apples have cooked down.
Serve with cinnamon infused espresso!

Zone Blocks: This recipe is particularly friendly to
the Zone. Our 1 block proportions
are: 1oz chicken
breast for protein, 1/2 an apple for the carbs, 1/3
tsp olive oil supplies
the fat. To construct a meal
of a particular
block measure simply multiply the
above measure appropriately. Remember to
add extra fat blocks if you are using chicken or
turkey breast as they are very low fat. If one is
following the Athletes Zone as much as 2 Tbsp of
olive oil will be necessary to round out a 4 block
meal with 5x fat.

7 Tips to Enhance Digestion

1. Eat to Nourish Your Body

2. Relax

3. Slow Down and Chew

4. Eat Your Enzymes

5. Limit Portions

6. Don't Wash Your Food Down

7. Enhance Your Digestion

For the full article, go to: http://www.westonaprice.org/Seven-Tips-to-Enhance-Digestion...And-Get-the-Most-Out-of-the-Food-You-Eat.html

Cool Tool

If you are into camping.....

https://reserve.albertaparks.ca/crrs/public/reservation/findCampsite.htm

Get Outside

Take some time to spend outside today.

Go for a run

Ride your bike

Get to the park


Get your vitamin D

Aspartame - Did you know?

Aspartame itself doesn’t have any calories, but basically, one of its ingredients, the amino acid phenylalanine, blocks production of serotonin, a nerve chemical that, among other activities, controls food cravings. As you might well imagine, a shortage of serotonin will make your brain and body scream for the foods that create more of this brain chemical—and those are the high-calorie, carbohydrate-rich snacks that can sabotage a dieter. Obviously, the more aspartame one ingests, the more heightened the effects. Simply put, aspartame appears to muddle the brain chemistry.

CF2 Challenge - Coming Soon!!!

A couple of weeks ago, I asked you to provide some thoughts/opinions of the CF2 program as it exists.

Thanks to all who responded!!

Overwhelmingly, you like the program.

A couple of things that were flushed out are:

1) You want more group workouts
2) You like your results and most of you appreciate feedback from your colleagues.

I have spoke to Mike and we will be having more group WODs. When I return, we will incorporate future dates when this occur.

Also;

We will be having our first CF2 challenge!!!

This will likely happen toward the end of April, so I would encourage each of you to train hard and eat clean. The end of April is very near, and you will want to prepare yourself well.

The structure of the event and the WOD's will be announced soon.

3-2-1...GO!!!

Some things are just meant to happen.....

Delicious Chicken Breast

Stuffed Chicken Breast

Here is a quick and tasty protein recipe. These
can be made ahead of time and they are
portable for lunches and snacks. As far as the
seasonings, experiment with your favorite fresh
herbs and spices. I used garlic powder, oregano,
and thyme for this batch.

Time: 12 minutes prep, 30 minutes cooking
• large boneless, skinless chicken breasts
• 1-2 Tbsp tahini per chicken breast
• chopped tomato
• shredded spinach
• seasonings to taste
With a sharp fillet knife, slice the chicken breasts
lengthwise, making a pocket to stuff. Spread
the tahini in each chicken pocket. Fill with the
spinach and tomato, or other veggies of your
choice. Add any seasonings, close the chicken
breast, and place in a baking dish. Bake in the
oven at 350 degrees for 30 minutes.
Zone Blocks: 1 oz chicken = 1 block protein, 1
Tbsp tahini = 5 blocks fat, carb content minimal

Courageous or Cowardly?

We all know what he did.

Is what he did forgivable? Should he be allowed to move on?

Sub-7:00min Helen (3 rds: 400m run, 21 KB (1.5 POOD), 12 Chins)

One of my favorite all-time videos and the music is awesome!

Leighanne was attending a Crossfit Cert in California. James was down there as well, but his job was to take care of there young daughter while Leighanne attended the course. When James arrived at the end of the day to pick up Leighanne, he was asked by the HQ staff to perform a WOD for the other class attendees. You see, if you don't know already, James is larger than life to some people within the Crossfit world. At the time, a fair comparison would be to watch Michael Jordan play basketball, or Wayne Gretzky play hockey, or Babe Ruth play baseball (I won't use Tiger Woods here because James truly adores his wife)...you get my drift.

Loving Crossfit as much as James does, he would seldom turn down a WOD, especially if he knew it would inspire someone else to get a little bit more serious about fitness and health.

It's very inspiring. Have a watch.


Copy and paste to address toolbar:

http://media.crossfit.com/cf-video/CrossFit_SCL1OPTHelen.wmv

Promises

High Performing Businesses keep over 80% of their promises.

Mediocre Performing Businesses keep 30% of their promises.




What is a promise?

How many do you keep? How many do you break?

Are you a high performer or a mediocre performer?

Lamoureux Twins

Wish my cousins luck over the next 16 days.

Warm-up

Gang,

I have noticed that some people are not doing much of a warm-up.

Sufficient warm-up is critical!!!

You WILL get injured if you don't warm up properly prior to diving into your WOD.

If you are not sure of what your warm up should be, look at the board.

I will post a warm up that should be sufficient for everyone.

3-2-1 GO!

Quote of the day....

The successful man is the one who finds out what is the matter with his business before his competitors do.

Will's Wisdom

Take some spare time and watch this video.

You have to keep an open mind, but it's worth it.

http://vodpod.com/watch/2096771-wills-wisdom

Tuesday , February 9th, 2010

Challenge Cup

The Super Bowl doesn't hold a candle....

Sweetener Update

The artificial sweetener aspartame (sold as Equal and Nutra- Sweet) is a diabolical poison, no doubt about it, confirmed by new evidence. In 2005, scientists in Italy reported a rigorous three-year study on 1,800 rats concluding, “Aspartame causes significant increases in lymphomas/leukemias and is a multipotential carcinogen.” The findings were ignored by health officials in both Europe and the U.S. But on May 14, 2009, the National Cancer Institute confirmed the link between formaldehyde, one of the breakdown products of aspartame, and cancer, reporting a 37 percent increase in death risk from lymphoma and leukemia in workers exposed to formaldehyde (doorway.com, May 27, 2009). The industry knows it has a problem with aspartame and is actively seeking a replacement. Ajinomoto, a leading producer of aspartame, has asked the FDA for approval of a new no-calorie sweetener derived from the same amino acids as aspartame plus vanillin (artificial vanilla) called Advantame (www.foodnavigator-usa.com, April 8, 2009). The company notes that the sweetener “blends very well with sugar and high fructose corn syrup.” The main alternative sweetener, Splenda (made from chlorinated sugar), has its own dangers. A recent study shows that Splenda has a negative effect on gut flora. Subjects at Duke University took various doses of Splenda over a twelve-week period. Test showed numerous adverse effects on gut flora. Even twelve weeks later, levels of some of good flora were still depressed (J Toxicol Environ Health A. 2008;71(21):1415029). The latest news is that sewage treatment fails to remove sweeteners from waste water. Researchers detected acesulfame, cyclamate, saccharine and sucralose downstream of sewage treatment plants. Manufacturers are wringing their hands—not out of concern that the sweeteners may do harm, but because the findings “might become a primary issue for consumer acceptance” (www.foodnavigator.com, June 18, 2009).

When the moon hits your eye......

Ohhhhhh, this is gonna be good.

Do you want some FREE STUFF?

Calgary Co-op Whole Health Challenge
with Calgary Weight Management Centre.
January 31 to April 24, 2010

“Today is the day I’m not making any more excuses.”

Our 12-week program includes a full range of resources and materials to help you achieve your goal. Let’s start by explaining a little more about the Challenge.

Once you decide to join, your first step is to set a goal for yourself – whether a personal or fitness goal, keeping in mind that the Challenge is not just about losing weight, it is about making positive changes in your life to make you healthier and happier. For some participants, your goal might be losing weight, while others might want to run 5km or quit smoking.

Register here from January 17 to January 30, 2010 to take the first step to a new, healthier you! Once you register online, please print off your confirmation page and bring it to your Calgary Co-op Pharmacist where you will receive your official Calgary Co-op Whole Health Challenge package so that you can begin your journey.

For more inormation, go here: http://www.calgarycoop.com/pharmacy/health_challenge.php

January 27th

Here's Your Chance...

You are the GM of the Flames for a day.

What's your next move?

A Week Away

I will be away until Jan. 25th so this will be the last new Post until then.

Post your WOD and the day completed.

Keep your colleagues motivated.

No excuses!

Todd's Deadlift Caught on Camera

OK, so it's not Todd, but this is how I imagine his 300lbs deadlift to look like.

http://www.youtube.com/watch?v=k8RcDb_wZfQ

The Zone Diet

Diet is paramount to optimizing human performance. Our clinical experience proves the Zone Diet, by Dr. Barry Sears is the best nutritional model for optimal performance. Issue 21 of the Crossfit Journal offers a comprehensive overview and start-up guide for implementing the Zone Diet. Included within you will find definitions, charts and recipes.

Understanding how the Zone works begins with understanding “blocks.” A block is a simplified unit for measuring the 3 macronutrients in your food (protein, carbohydrate and fat). One block is comprised of: 7 grams for protein, 9 grams for carbohydrates, and 1.5 grams for fats. Equal representation of all the macronutrients constitutes a meal. Mastery of this concept makes meal building a snap. The “Block Chart,” outlines daily block requirements, which differ from person to person, as well as the macronutrient content of common foods.

The article also contains recipes for snacks and meals ranging from one to five blocks. The recipes include a breakfast quesadilla, chili, and grilled chicken salad.

CrossFit has been experimenting with portioning strategies for over a decade. We encourage everyone to weigh and measure for one week. It may not be fun, but the benefit will be invaluable. Within a week you will have developed the ability to estimate correct food portions and formed a heightened sense of your nutritional needs.

The Zone Diet amplifies and accelerates the benefits of the CrossFit regimen. CrossFit’s best performers are Zoning. When our second tier athletes commit to “strict” adherence to Zone parameters they quickly surpass their peers.


Diet is paramount to optimizing human performance. Our clinical experience proves the Zone Diet, by Dr. Barry Sears is the best nutritional model for optimal performance. Issue 21 of the Crossfit Journal offers a comprehensive overview and start-up guide for implementing the Zone Diet. Included within you will find definitions, charts and recipes.

Understanding how the Zone works begins with understanding “blocks.” A block is a simplified unit for measuring the 3 macronutrients in your food (protein, carbohydrate and fat). One block is comprised of: 7 grams for protein, 9 grams for carbohydrates, and 1.5 grams for fats. Equal representation of all the macronutrients constitutes a meal. Mastery of this concept makes meal building a snap. The “Block Chart,” outlines daily block requirements, which differ from person to person, as well as the macronutrient content of common foods.

The article also contains recipes for snacks and meals ranging from one to five blocks. The recipes include a breakfast quesadilla, chili, and grilled chicken salad.

CrossFit has been experimenting with portioning strategies for over a decade. We encourage everyone to weigh and measure for one week. It may not be fun, but the benefit will be invaluable. Within a week you will have developed the ability to estimate correct food portions and formed a heightened sense of your nutritional needs.

The Zone Diet amplifies and accelerates the benefits of the CrossFit regimen. CrossFit’s best performers are Zoning. When our second tier athletes commit to “strict” adherence to Zone parameters they quickly surpass their peers.

Diet is paramount to optimizing human performance. Our clinical experience proves the Zone Diet, by Dr. Barry Sears is the best nutritional model for optimal performance. Issue 21 of the Crossfit Journal offers a comprehensive overview and start-up guide for implementing the Zone Diet. Included within you will find definitions, charts and recipes.

Understanding how the Zone works begins with understanding “blocks.” A block is a simplified unit for measuring the 3 macronutrients in your food (protein, carbohydrate and fat). One block is comprised of: 7 grams for protein, 9 grams for carbohydrates, and 1.5 grams for fats. Equal representation of all the macronutrients constitutes a meal. Mastery of this concept makes meal building a snap. The “Block Chart,” outlines daily block requirements, which differ from person to person, as well as the macronutrient content of common foods.

The article also contains recipes for snacks and meals ranging from one to five blocks. The recipes include a breakfast quesadilla, chili, and grilled chicken salad.

CrossFit has been experimenting with portioning strategies for over a decade. We encourage everyone to weigh and measure for one week. It may not be fun, but the benefit will be invaluable. Within a week you will have developed the ability to estimate correct food portions and formed a heightened sense of your nutritional needs.

The Zone Diet amplifies and accelerates the benefits of the CrossFit regimen. CrossFit’s best performers are Zoning. When our second tier athletes commit to “strict” adherence to Zone parameters they quickly surpass their peers.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

What does comittment mean to you?

You're not obligated to win. You're obligated to keep trying to do the best you can every day.

Whoever said anybody has a right to give up?

Marian Wright Edelman

Down and Dirty with Kids in the Kitchen

Instilling excitement about food early in your child’s life is a true gift, a lesson that will reverberate for generations. Fortunately, kids notice where we put our time, resources and attention, which will happily work to the advantage of those who live a traditional, real food lifestyle. A quote by author Wilfred A. Peterson says it all:

“Our children are watching us live, and what we are shouts louder than anything we can say.”

Nevertheless, we need to focus on how we make food come alive to our children. How can we make it more inviting and fun to play in the kitchen with us, or if old enough, for us? This piece will touch on different ideas to inspire your children, no matter what age, to desire to get down and dirty in the kitchen and, maybe even, encourage an interest in better nourishing themselves.

See the rest of the article here:
http://www.westonaprice.org/Down-and-Dirty-with-Kids-in-the-Kitchen.html

Pedestrians

Stop for pedestrians:

Pedestrians have the right-of-way at all intersections except those controlled by traffic signals.

Pedestrians only have the right-of-way at traffic signals when they are crossing with the green light, the walk indication or flashing "walk" signal.

Pedestrians may be unpredictable.

Be alert for people unexpectedly stepping in front of your vehicle, crossing against lights or jaywalking.

Snowy/ Icy Conditions

Driving safely on icy roads

Decrease your speed and leave yourself plenty of room to stop. You should allow at least three times more space than usual between you and the car in front of you.

Brake gently to avoid skidding. If your wheels start to lock up, ease off the brake.

Turn on your lights to increase your visibility to other motorists.

Keep your lights and windshield clean.

Use low gears to keep traction, especially on hills.

Don't use cruise control or overdrive on icy roads.

Be especially careful on bridges, overpasses and infrequently traveled roads, which will freeze first. Even at temperatures above freezing, if the conditions are wet, you might encounter ice in shady areas or on exposed roadways like bridges.

Don't pass snow plows and sanding trucks. The drivers have limited visibility, and you're likely to find the road in front of them worse than the road behind.
Don't assume your vehicle can handle all conditions. Even four-wheel and front-wheel drive vehicles can encounter trouble on winter roads.


If your rear wheels skid...

Take your foot off the accelerator.

Steer in the direction you want the front wheels to go. If your rear wheels are sliding left, steer left. If they're sliding right, steer right.

If your rear wheels start sliding the other way as you recover, ease the steering wheel toward that side. You might have to steer left and right a few times to get your vehicle completely under control.

If you have standard brakes, pump them gently.

If you have anti-lock brakes (ABS), do not pump the brakes. Apply steady pressure to the brakes. You will feel the brakes pulse — this is normal.


If your front wheels skid...

Take your foot off the gas and shift to neutral, but don't try to steer immediately.
As the wheels skid sideways, they will slow the vehicle and traction will return. As it does, steer in the direction you want to go. Then put the transmission in "drive" or release the clutch, and accelerate gently.


If you get stuck...

Do not spin your wheels. This will only dig you in deeper.

Turn your wheels from side to side a few times to push snow out of the way.

Use a light touch on the gas, to ease your car out.

Use a shovel to clear snow away from the wheels and the underside of the car.

Pour sand, kitty litter, gravel or salt in the path of the wheels, to help get traction.

Try rocking the vehicle. (Check your owner's manual first — it can damage the transmission on some vehicles.) Shift from forward to reverse, and back again. Each time you're in gear, give a light touch on the gas until the vehicle gets going.

Left Hand Turns

I was waiting in line to turn off Barlow Trail on to 7th Ave yesterday when I saw one of our vehicles turn left from 7 ave on to Barlow Trail southbound. The vehicle made the turn but rather than turning into the left lane of Barlow south, he/she crossed the left lane and entered into the right lane.

Hence, the idea......

Since a great majority of our time is spent on the city streets, the next several posts will be on Driving Tips.

If anyone has any suggestions, or "Pet Peeves", please post them.

Also, please encourage EVERYONE to check this blog daily as the tip of the day may truly make the difference to one of our team members.


Tip of the Day: Left Turns

LEFT TURN FROM ONE-WAY ROAD INTO ONE-WAY ROAD:

Prepare to turn by getting into the left lane, or the left side of a single lane, as close as possible to the left curb or edge of the road. If the road you enter has two lanes, you must turn into its left lane.



LEFT TURN FROM ONE-WAY ROAD INTO TWO-WAY ROAD:

Approach the turn in the left lane or from the left side of a single lane. As you cross the intersection, enter the two-way road to the right of its center line, but as close as possible to the center line. Be alert for traffic, especially motorcycles, approaching from the road to the left. Oncoming motorcycles are difficult to see, and it is difficult to judge their speed and distance away.



LEFT TURN FROM TWO-WAY ROAD INTO TWO-WAY ROAD:

Approach the turn with your left wheels as close as possible to the center line. Try to use the left side of the intersection to help ensure that you do not interfere with opposing traffic turning left. Stay to the right of the center line of the road you enter, but as close as possible to the center line. Be alert for traffic, especially motorcycles, approaching from the left and from the oncoming lane you are about to cross. Oncoming motorcycles are difficult to see, and it is difficult to judge their speed and distance away. Drivers often fail to see an oncoming motorcycle and collide with it while making a turn across a traffic lane.



LEFT TURN FROM TWO-WAY ROAD INTO ONE-WAY ROAD:

Approach the turn with your left wheels as close as possible to the center line. Make the turn before reaching the center of the intersection, and turn into the left lane of the road you enter.



LEFT TURN FROM TWO-WAY ROAD INTO FOUR-LANE HIGHWAY:

Approach the turn with your left wheels as close as possible to the center line. Enter the left lane, to the right of the center line. When traffic permits, you may move out of the left lane.

Myths and Truths

Myth: Heart disease is caused by consumption of cholesterol and saturated fat from animal products.

Truth: During the period of rapid increase in heart disease (1920-1960), Consumption of animal fats declined but consumption of hydrogenated and industrially processed vegetable fats increased dramatically. (USDA-HNI)

Myth: Animal fats cause cancer and heart disease.

Truth: Animal fats contain many nutrients that protect against cancer and heart disease; elevated rates of cancer and heart disease are associated with consumption of large amounts of vegetable oils. (Fed Proc July 1978 37:2215)

Myth: Children benefit from a low-fat diet.

Truth: Children on low-fat diets suffer from growth problems, failure to thrive & learning disabilities. (Food Chem News 10/3/94)

Myth: A low-fat diet will make you "feel better . . . and increase your joy of living."

Truth: Low-fat diets are associated with increased rates of depression, psychological problems, fatigue, violence and suicide. (Lancet 3/21/92 v339)

Myth: To avoid heart disease, we should use margarine instead of butter.

Truth: Margarine eaters have twice the rate of heart disease as butter eaters. (Nutrition Week 3/22/91 21:12)

Myth: Low-fat diets prevent breast cancer.

Truth: A recent study found that women on very low-fat diets (less than 20%) had the same rate of breast cancer as women who consumed large amounts of fat. (NEJM 2/8/96)

Myth: The "cave man diet" was low in fat.

Truth: Throughout the world, primitive peoples sought out and consumed fat from fish and shellfish, water fowl, sea mammals, land birds, insects, reptiles, rodents, bears, dogs, pigs, cattle, sheep, goats, game, eggs, nuts and milk products. (Abrams, Food & Evolution 1987)

Myth: Coconut oil causes heart disease.

Truth: When coconut oil was fed as 7% of energy to patients recovering from heart attacks, the patients had greater improvement compared to untreated controls, and no difference compared to patents treated with corn or safflower oils. Populations that consume coconut oil have low rates of heart disease. Coconut oil may also be one of the most useful oils to prevent heart disease because of its antiviral and antimicrobial characteristics. (JAMA 1967 202:1119-1123; Am J Clin Nutr 1981 34:1552)

The Challenge!!!

The results have been tabulated and will be revealed later today.

Good work to those who participated and stayed disciplined over the Christmas holidays.

The Last Supper

Make sure you fuel yourself properly today. Fuel today, will affect you for the next few days. Poor choices will haunt you.

Use Sunday to shop for groceries and to prepare your meals for the upcoming week.

Here's a recipe for you to try today; add a spinach salad and you have a well balanced meal.

Almond Chicken
Here is a topping for chicken, but it is excellent over
fish and pork as well.
Time: 15 minutes
• 4 oz almonds
• 2 Tbsp olive oil
• 2/3 cup chopped celery
• 1 cup chopped onion (I used the pre-chopped
onion from Trader Joe’s)
• 1/2 cup chopped mushrooms
• 5 oz can water chestnuts
• 2 Tbsp Tamari soy sauce (wheat free!)
• sea salt and fresh ground pepper to taste
• 1/2 cup of chicken broth, or 1/2 cup water + 1 tube
of Trader Joe’s chicken broth concentrate

Saute the almonds in the olive oil, using a saucepan
over medium heat. Once the almonds begin to brown
slightly, remove them from the pan and set them
aside.

Next, add the onion and celery, then saute until soft.
Add the mushrooms, cooking for 3 minutes longer.
Return the almonds, then add all of the remaining
ingredients. Mix well, cook until hot. Serve over
shredded chicken, or other meat of your choice.
Zone info (topping recipe only): 3 servings at 1.5 carb
blocks, 19 fat blocks.


See you in the morning!!!