Rest day on the main site. Josh's choice for both the free beginners' class at 10am and the Workout of the Day class at 11am.
Thanks again everyone for the birthday wishes. They were much, much appreciated.
Inspirational videos: Bad-ass women rocking the heavy TGUs: Pamela MacElree, Nikki Shlosser, Fawn Friday.
Vitamins may shorten your life
The bionic knee that generates power
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 080313.Overcoming the "get big" mentality
Washington Post on CrossFit: "Definitely don't try it without talking with your doctor first."
"Almighty CrossFit, I have failed"
"Cardiovascular programming is an ass-backward concept"
Your child's right to participate or sue?
Canada Likely to Label Plastic Ingredient ‘Toxic’
Please make sure to send birthday wishes to our very own, Allison, A1, Steaksauce, Sheriff SlowBo!
]]>"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 080112.
A Case for Landing With Both Feet Wholly On The Plyo Box
The Cholesterol Wars: Steinberg Strikes Back
"Think of strength as dial-up Internet.... Power is your high-speed broadband connection."
Fiber...Overhyped? How much do you really need?
How to eat enough protein
Marathon matriarch is still in the race
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Compare to 080119.
When you are lost, any map will do
Alwyn Cosgrove's "Hierarchy of Fat Loss"
Report: More girls in sports, fewer active overall
Act your age! (via CF Watertown)
Piestewa Peak officially named, honoring the first Native American woman to die in combat on foreign soil
CAPTION CONTEST!
What the heck is Keith attempting to do with the Rolling Thunder?
Vegetarians AGE faster
OTC Painkillers Also Help Grandpa Get Buff
Robb Wolf: Weston Price vs. Paleo
Chucks: World's most functional shoe?
Great Scot! Thigh-slapping pushups!
Monday morning linkage:
NYTimes on cooking with Greek yogurt
What does it mean that Tyler Durden--recently back from a gymnastics cert--forwarded me this video?
This video's a little more serious but very impressive
What happens when you convince a small, remote town to modify their diet to restrict carbohydrate?
ALL I REALLY NEEDED TO KNOW I LEARNED AT CROSSFIT
Dan R. and Erica share the plyo box for 24" box jumps
Watch where you're going and keep your eye on the bell
Don't drink and fight (Fight Gone Bad, that is)
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
We continue to have a steady stream of visiting crossfitters from around the globe. Here are a few:
Coach Keith with Ian from Tel Aviv, Israel (where he crossfits all on his own but is looking for fellow CFers)
Jarno & Chantal, week-long visitors who we may just have convinced to open the first CF affiliate in all of the Netherlands!
Or you could come down to the Box to suffer in good company instead:
Saturday 080412
"Run, Pukie Brewster, Run!"
Three rounds for time of:
Run 800 meters
50 Burpees
Post time to comments.
And, yes, this is a terrible idea.
I just read an article in the New York Times about heart rates which reminded me of one of my pet peeves: the reductionist view of the world and the body. The writer and the experts that she quotes all believe that the "heart rate" is a magical marker of fitness. They all seem to think that the point of exercise and the key to health and fitness is purely to make your heart beat at some correct heart rate and to keep your heart beating at said rate for an optimal amount of time every day. As if simply making your heart beat fast would solve all your fitness and health concerns.
What is worse is that they do not even question their basic assumption: that the heart rate is the holy grail of fitness.
The basic premise of the article is that there is confusion over what exactly the magic heart rate number should be. Why should there be such overwhelming belief in the "fact" that the heart rate is the index of fitness yet such confusion over what that heart rate should be? Fitness experts have lost sight over what they are trying to achieve. They have neglected to define fitness and performance in any real way. Therefore agreement over what is best is impossible because there is no agreement over what they are looking for specifically. They build the foundation of their reasoning on soft definitions and subjective standards. Therefore, no agreement is possible and, furthermore, their hypothesis cannot be challenged.
Why is it that the guys who spend all their time calculating their optimal heart rates aren't winning the races? Sprinters, lifters, footballers, gymnasts, dancers, skiers and other athletes aren't sitting around calculating their heart rates. They are out there performing. The guy who comes in first in the race didn't spend the race looking at his heartrate monitor. He was looking at the finish line and trying to get there before anybody else. The race results are listed as "First with a time of 2:02" not "First with a heart rate of 190."
The heart rate myth is a placebo to placate the masses of weekend warriors so they can say, "I tried really hard," or "I was in my fat-burning zone for 20 minutes." Instead of having to say "I finished in an embarrassing 15 out of 15 in the race and I am woefully out of shape." The heart rate myth is there to give a lot of "experts" something to talk about to distract us and confuse us so that we need to hire "experts" to figure out our optimum training intensities.
The heart rate does not take into account quality or productivity. It is purely a measure of exertion. To paraphrase Coach Glassman: effort without productivity or results is a seizure. Measuring how far and how fast you can move is productive.
What we do at CrossFit is try to win and measure our fitness through our performance. It is not as confusing as the media would have us believe. Burn your heart rate monitors and don't listen to the hype.
]]>Rest day on the main site, mystery WOD at the Box. Come on down and get some!
Core strength: Deadlift...or use a Swiss ball?
Natural trans fats have health benefits, University of Alberta study shows
10 outrageous diet scams
"Kiss the snake"; Or, Why exactly you want to puke mid-Fran
On the question of sweeteners
Improv Everywhere's Best Little League Game Ever
Box jump madness
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080210.
Grains gone wild
CrossFit pulls a c*ck block
"Whenever I feel like starving myself, I look at '1 cup of oatmeal with brown sugar.doc'"
Turns out the Smith machine is actually good for a few things
End: nigh
Another review article: "Low-carbohydrate nutrition and metabolism" (or just read the highlights)
The flutter over heart rate
Coach Justin makes sure that all chests hit the deck:
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 061101.
Monsanto's harvest of fear
Sneaker Freaker peeps the new Nike O-lifting shoes
Keeping priorities straight, even at the end
Review article: "Dietary carbohydrate restriction in type 2 diabetes mellitus and metabolic
syndrome: time for a critical appraisal"
Photo courtesy of DChap and Hyperfit USA
Adja (of Tues/Thurs Elements) and Chantal (our week-long visitor from the Netherlands)
All your Sotts presses belong to us:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 080225.
Olympic torch extinguished three times
Magazine publishers call for end to photoshopping
Botox on the brain
Push-ups give women a bad rep
Eat this today, feel better tomorrow: Dessert edition!
New Texas-Style Yogurt To Feed Man-Size Hunger For Yogurt
Let's not get physical; Or, Why the era of belted thong leotards and braided headbands is working its way back onto fitness schedules.
Daily caffeine "protects brain"
To our brains, "taste" is actually a fusion of a food's taste, smell, and touch into a single sensation.
Noisy home weightlifter fined
The health debate over a plus-sized beauty queen
The two most powerful questions in the world (via CF Watertown)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 080113.