Monday, August 31, 2009
His latest dispatch: Precision Voting
Sunday, August 30, 2009
Saturday, August 29, 2009
Friday, August 28, 2009
Thursday, August 27, 2009
- Mark Rippetoe
WOD: "Active" rest day. Holy hamstrings Batman! My legs and back are SORE. It hasn't hurt this much to just move in awhile. Yesterday's WOD was brutally awesome. Brusome? I've been stretching and my trigger point set came to work today... good times!
Wednesday, August 26, 2009
Numbers 2 and 11 are outstanding!
Tuesday, August 25, 2009
Monday, August 24, 2009
800 meter run
25 wall ball shots @ 20lbs medicine ball
800 meter run
50 med ball slams @ 20lbs medicine ball
800 meter run
My time was 16:23 rx'd. Ouch.
Then Jen threw 3 minutes of bottom-to-bottom Tabata squats at us: 20-10-9-9-9-10. No matter how hard I fought it, I couldn't hold the squat/"rest" position... first time that's happened. My legs are destroyed! Good times...
Check out the recent posts by coach Chris Hartwell. He's posting a food-log in photos for everyone to see. Good stuff and helpful, but be careful - you might leave hungry...
Sunday, August 23, 2009
Saturday, August 22, 2009
Friday, August 21, 2009
Thursday, August 20, 2009
- Frank Lloyd Wright
WOD: Rest day. Not only am I sore, I woke up tired. Not bueno, so I'm going to bed early tonight!
Here's a great interview with Carey Kepler from the CrossFit Games site. Great stuff.
Wednesday, August 19, 2009
Tuesday, August 18, 2009
Monday, August 17, 2009
Sunday, August 16, 2009
Saturday, August 15, 2009
Friday, August 14, 2009
Thursday, August 13, 2009
Wednesday, August 12, 2009
Tuesday, August 11, 2009
WOD: Rest day. It's a "listening to my body" day. I'm wrecked from yesterday's WOD. My legs are amazingly sore... it literally hurts to walk. On the upside- I slept like a rock until 9 AM. It was awesome.
Michael Yon's latest from Afghanistan.
PaNu on Vitamin D.
Monday, August 10, 2009
"5 rounds for time"
21 kettlebell swings @ 2 pood
7 backsquats @ 155lbs barbell
DNF. Starting on the backsquats, I completed 3 rounds + 7 backsquats + 18 KB swings rx'd at the 20 minute cutoff. Not finishing sucks, but I was able to move the prescribed weights throughout! Surprisingly it wasn't the 155lbs backsquats (my body weight) that seemed that hardest, it was the 2 pood (70lbs) KB swings that really kicked my ass this morning! I had to wait about 30 minutes after the workout before my legs quit shaking so I felt OK to drive home... good stuff!
Sunday, August 9, 2009
Saturday, August 8, 2009
Friday, August 7, 2009
3 rounds for time:
400 meter run
10 clean & jerk @ 135lbs barbell
17:43 as rx'd. Waaaaay too slow. It started out well enough, I was moving the weight well and feeling good about my technique, until the middle of the second round... when I broke the barbell. That's right, broke it. Unfortunatley it didn't snap in half or anything cool like that - a bolt that holds the caps on the ends of the barbell popped out and the 45lbs plate on my right side, along with what I'm calling the "cap" (the thick ends of a barbell that hold the weight plates) started sliding off!
So... after a short string of expletives, JDP helped me rig up a different barbell to finish the WOD... Chalk that one up to the unknown and unknowable!
Some good reads:
Michael Yon's latest dispatch from the Helmand province of southern Afghanistan, west of Kandahar. In news parlance it's a "highly contested" area.
If you train outside in Texas during the summer - and let's face facts here, only wimps "exercise" in the air conditioning - it's imperative that you avoid heat stroke. I know the article is from the New York Times (get a rope) but seriously folks... read and heed.
Raw milk? I know I know - it's not paleo, but if you'd ever had some, going back to pasteurized whole milk can be like developing a taste for Guinness but only having Coors light on tap. Bad analogies aside, for those who like raw milk, it's worth tracking some down. Stop by your local farmer's market, or check here for a list of dairy farms in your area.
Happy Friday y'all!
Thursday, August 6, 2009
Wednesday, August 5, 2009
- Johann Wolfgang von Goethe
WOD: Rest day.
Woke up at 8 AM. Crashed last night and didn't set my alarm. Obviously didn't make it to my 6:15AM CrossFit class. I have not been getting enough sleep lately. Wednesday of last week was the same way. I've been working too late and getting up too early. I've been drinking more and more coffee. It seems that Wednesday is the day it catches up with me.
Everyone has heard that lack of sleep is bad, but I found some interesting tidbits in this article from the Washington Post. Here are portions of the article jumped out at me:
Physiologic studies suggest that a sleep deficit may put the body into a state of high alert, increasing the production of stress hormones and driving up blood pressure, a major risk factor for heart attacks and strokes. Moreover, people who are sleep-deprived have elevated levels of substances in the blood that indicate a heightened state of inflammation in the body, which has also recently emerged as a major risk factor for heart disease, stroke, cancer and diabetes.
"Based on our findings, we believe that if you lose sleep that your body needs, then you produce these inflammatory markers that on a chronic basis can create low-grade inflammation and predispose you to cardiovascular events and a shorter life span," said Alexandros N. Vgontzas of Pennsylvania State University, who recently presented data at a scientific meeting indicating that naps can help counter harmful effects of sleep loss.
"Inflammation" is a key word because exercise induces major inflammation in the body - to the muscles in particular - and eating zone/paleo is proven to help repair and reduce inflammation in the body. Adequate sleep is also key here... whoops.
Other researchers have found that even mild sleep deprivation quickly disrupts normal levels of the recently discovered hormones ghrelin and leptin, which regulate appetite. That fits with the theory that humans may be genetically wired to be awake at night only when they need to be searching for food or fending off danger -- circumstances when they would need to eat to have enough energy.
I suppose that since I'm not up late hunting and gathering to stay alive, sleep deprivation doesn't count as part of the paleolithic diet...
In addition, studies show sleep-deprived people tend to develop problems regulating their blood sugar, which may put them at increased risk for diabetes."Regulating blood sugar" is another important point. If you read Dr. Barry Sears' book "Enter The Zone" you'll learn that maintaining health over any period of time is all about balancing your blood sugar levels. It also happens that this is key to your athletic performance, and recovery for that matter. Now go re-read the parts above.
It's time to fix what I've been doing wrong. Tonight I'll be in bed no later than 10PM. Make sure you are getting enough sleep!
Tuesday, August 4, 2009
Monday, August 3, 2009
one minute each station, one minute rest between rounds
score is total number of reps
Push Press @ 75lbs
Row (calories = points)
Sumo Deadlift High Pull @ 75lbs
- Alexander Graham Bell
Sunday's WOD: Rest day!
Saturday's WOD: by CrossFit Central at RunTex
team workout for time
400 meter run
100 KB swing @ 16 kg KB
400 meter run
80 KB swing
400 meter run
60 KB swing
Mallika, Wade and myself finished with the fastest time: 19:29! Fun one, but that hill run around the block at RunTex is no joke. After that, got to hang out with everybody, eat some breakfast tacos and watched this video: The Movement!!