THURSDAY 100729

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Shopping for supplements

Nutrition experts agree: the best way to stock up on vitamins and minerals is by eating right.Popping a pill is no substitute for a balanced diet. But if, like millions of Americans, you decide to take a vitamin and mineral supplement, here are some tips:

• Don't waste your money on "natural" vitamins. Your body can't tell the difference between synthetic (man-made) vitamins and so-called "natural" ones, but synthetics are usually cheaper. The exception to this rule is vitamin E: your body absorbs the natural form better than the synthetic version, although vitamin manufacturers add enough to synthetic vitamin E to make up for the difference (and it's still cheaper). Also remember that generic and other reasonably priced brands are just as good as more expensive ones.
  
• Read the label to make sure the expiry date hasn't passed. Like foods, supplements should not be used after their expiry dates. Look for a Drug Identification Number (DIN) or Natural Health Product (NHP) number, usually on the front label, which shows that the product was approved by Health Canada.
  
• Don't assume that more is better. In fact, vitamins A and D, iron, zinc, and selenium can be toxic in high doses, while others can have unpleasant or serious side effects. Your safest bet is to look for supplements that provide no more than the recommended daily dose of each nutrient.
  
• Keep supplements away from children. Those pills may look and taste like candy to a child - but they can be deadly. Iron supplements cause more poisoning deaths in children than any other substance.
  
• Tell your doctor about all of the vitamins, minerals, and other supplements you're taking. Some vitamins and minerals can interfere with certain medications.

CrossFit Total!

100728

CrossFit Total

1 Rep max of:

Squat

Press

Deadlift

add total

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

"Roy"

TUESDAY 100727

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

The world gives back what you give it.Like the ocean. Throw trash in the water and guess what? That same bag of garbage is washing up on your shore. It might take a while, but it will happen. One morning, a putrid mess could be swishing over your toes.

The gym is no different. What you get out of your CrossFit experience is going to be directly related to what you put into it — physically and emotionally. So you might as well throw your heart into it right now and get some beautiful, clear water back.

100726

5 skin the cat

30 seconds L hold

25 Kb swings

10 rounds amrap of chest press

rest at 5 burpees -and 10 squats

This is for all of us who fight the good fight. Yet, there are times where we struggle with the "Why does their body look that way, and my body doesn't"? Sound familiar? I admit I have that fight with myself far too many times. The following information is meant to help us understand what is real "that being us", and what is fabricated " the media".

If you like this please pass along to a friend who might need the wake up call just like I needed.

Body Image

When you look in the mirror, what do you see? Your perception of how your body looks forms your body image. Interestingly, a perfectly-toned 20 year old fitness model could have a very poor body image, while an average-shaped 50 year old man or woman could have a great body image. Regardless of how closely your actual figure resembles your perception, your body image can affect your self-esteem, your eating and exercise behaviors, and your relationships with others.

Read on to learn…

· What factors influence your body image.

· Whether or not it’s possible to achieve the “ideal body.”

· Is the “ideal body” really your key to health, success, beauty, & happiness?

· What can you do to improve your body image.

Size Prejudice

In American culture, there is a lot of emphasis placed on body weight, size, and appearance. And, we are conditioned from a very young age to believe that self-worth is derived from these external characteristics. For example, being thin and/or muscular is associated with being “hard-working, successful, popular, beautiful, strong, and self-disciplined.” On the other hand, being “fat” is associated with being “lazy, ignorant, hated, ugly, weak, and lacking will-power.” These stereotypes are prevalent in our society; and they are reinforced by the media, our family and friends, and even well-respected health professionals. As a result, we often unfairly judge others and label them based on their weight and size alone. We feel great anxiety and pressure to achieve and/or maintain a very lean physique. And, we believe that if we can just be thinner or more muscular, we can be happier, more successful, and more accepted by society.

The Media

The media sets unrealistic standards for what body weight and appearance is considered “normal.” Girls are indoctrinated at a very young age that Barbie is how a woman is supposed to look (i.e. no fat anywhere on your body, but huge breasts). NOTE: If Barbie were life-size, she would stand 5’9” and weigh 110 lb. (only 76% of what is considered a healthy weight for her height). Her measurements would be 39-18-33, and she would not menstruate due to inadequate levels of fat on her body. Similarly, boys are given the impression that men naturally have muscles bulging all over their bodies. Take a look at their plastic action-figures (like GI Joe Extreme) in toy stores. If GI Joe Extreme were life-size, he would have a 55-inch chest and a 27-inch bicep. In other words, his bicep would be almost as big as his waist and bigger than most competitive body builders’. These body ideals are reinforced every day on TV shows, movies, magazine covers, and even video games.

And the media’s portrayal of what is “normal” keeps getting thinner and thinner for women and more muscular and ripped for men. Twenty-five years ago, the average female model weighed 8% less than the average American woman. Currently, the average female model weighs 23% below her average weight. Similar trends are seen with men. The average Playgirl centerfold man has shed about 12 lbs. of fat, while putting on approximately 27 lb. of muscle over the past 25 years.

With these media images and body ideals, it’s little wonder that women and men feel inadequate, ashamed, and dissatisfied with how they look. Only about 5% of women have the genetic make up to ever achieve the ultra-long and thin model body type so pervasive in the media. Yet that is the only body type that women see and can compare themselves to. Similarly, all boys see is a body ideal that for most men is impossible to achieve without illegal anabolic steroids. There is a physiological limit to how much muscle a man can attain naturally, given his height, frame, and body fat percentage. Unfortunately, however, the action figure heroes on toy store shelves and male fitness models on magazine covers and ads suggest otherwise.

Family, Friends, and Romantic Partners

In college, you may feel great pressure to be thin or super muscular in order to be accepted by your peers and attractive to potential romantic partners. If you’re living with a lot of other students (especially women) in a sorority/fraternity house or residence hall, the pressure may be even more intense. In these group living situations, you may be surrounded by negative “body talk”…in the bathroom, in the dining halls, in your dorm room…there’s no escaping the comments (“Yuck! Look at my thighs…I’m so fat! I really need to go on a diet!”). All these comments can make you crazy! They can make you start worrying about your own weight and make you start feeling self-conscious about your own body, even though you never worried about it before!

Your mother, or other family member, may have done the same thing while your were growing up by making constant comments about her own weight (or yours) and enforcing lots of food restrictions on herself (or you). Early on, you may have gotten the message that you need to be thin in order to be accepted and loved by your parents.

If you’re an athlete, you may feel tremendous pressure to lose weight or body fat so you can make a specific weight class (i.e. wrestling, crew, boxing), race faster (i.e. running, cycling), or look more attractive to the judges or audience (i.e. gymnastics, dance, cheerleading, figure skating). The pressure may come from you, your teammates, your coach, and/or your parents. In any case, the message is clear, “you need to have a certain body to perform well and be considered a good athlete.” Many of you know that I was competitive in Gymnastics for many years when I was younger. I can recall numerous situations where the fear of gaining weight was ridiculous!!!!!

Health Professionals

Weight and height measurements are routinely done at health clinics; and you are often assigned a certain label (“underweight, healthy weight, overweight, or obese”) based on these measurements. Your clinician may even encourage you to lose weight, to see a dietitian, or to consider drugs or surgery based on these numbers, without even asking about your eating and exercise habits or considering your level of fitness. The clinician, of course, has good intentions. After all, clinicians are taught in their medical training about all the perils of the “obesity epidemic.” And, they are reminded again and again that obesity is a “disease” that can (and should) be aggressively treated with drugs.

While weight measurements may actually reflect bad eating habits, a sedentary lifestyle, and poor health and fitness, they don’t always. In fact, there are many large, “overweight” (but fit) men and women who eat a balanced diet, exercise regularly, and enjoy excellent health (as indicated by their optimal blood pressure, blood cholesterol, and blood sugar levels). And, there are many “healthy weight” men and women who don’t.

If you have been a victim of this type of weight prejudice by the medical community, it’s understandable that your body image and self-esteem would suffer. After all, you are being told by one of the most powerful and respected members of society that you are “diseased.” The guilt, shame, and self-loathing associated with such a label does nothing to support healthy eating, physical activity, and good health; and, in many cases, it does just the opposite.

Is it possible to achieve the “ body?”

In desperate attempts to achieve the “ideal” weight and shape, many students turn to disordered behaviors such as restrictive dieting, a variety of fat burning or muscle building products, exhaustive exercise, and/or cigarette smoking. They may starve themselves because they hate their bodies, eventually overeat because they get over-hungry, feel incredibly guilty after eating, and then try to get rid of the unwanted calories. Only in America.

Keep in mind that your weight and body composition are determined by a number of factors. Some of these factors (such as your calorie intake and level of physical activity) can be manipulated. But other factors (such as your body type, bone structure, the way you store fat, and other genetic variables) cannot be manipulated. Most people simply lack the raw materials to build the “ideal” body, regardless of how strict they are with their eating and exercise regimens.

Consider this, only about 5% of American women have the ultra-long and thin body-type that is seen almost exclusively in the media. Women who attempt to achieve this body type (but lack the genetic material to do so) are setting themselves up for years and years of yo-yo dieting, weight fluctuations, disordered eating, and depression.

Similarly, the body ideal projected to boys and men in most muscle magazines and cartoon action figure heroes is impossible to achieve without illegal anabolic steroids. In most cases, if a man claims to have achieved this ideal with hard training and strict diet alone, he probably didn't. There is a physiological limit to how much muscle a man can attain naturally, given his height and body fat percentage. In other words, it’s physiologically impossible to gain unlimited pounds of pure bulging muscle mass while maintaining an ultra lean, ripped body (with only 3-7% body fat)--even when following the “perfect” training and diet program. Once you reach your maximal muscle mass, any further gains will come from both muscle AND fat. So, men who have greater muscle mass/size tend to have higher body fat percentages as well (e.g. 10-15%). Share this information with the men in your life. I bet many of them have no idea about these facts.

Thus, it is important to be realistic when determining how you want to look to avoid sacrificing your health and happiness for an impossible goal.

Is the “ideal body” really your key to health, success, beauty, & happiness?

Health & Fitness

What does a number on the scale really tell you about how healthy or fit someone is? When you step on a scale, the weight that you see doesn’t tell you anything about your body composition (i.e. how much is muscle, bone, or fat). Keep in mind that muscle is denser and weighs more than fat. So, if you are very physically active and have more muscle, you SHOULD weigh more.

In addition, weight (or even body composition) isn’t the best indicator of health and fitness. Your eating habits, exercise patterns, and metabolic measures (like blood pressure, blood cholesterol, and blood glucose levels) are more important indicators of your health. And, your fitness level is better measured by your cardiovascular endurance, muscle strength, muscle endurance, and flexibility--not by your weight and body fat.

Compare these two female students. Which one is healthy and fit?

· Cathy is “obese” based on her height and weight (she stands 5’2” and weighs 180 lb, Body Mass Index = 33.). Despite her weight, she is training for a triathlon, exercises hard for 6 hours per week, and fuels her body with about 1800-2000 calories from wholesome nourishing foods. She is trying to lose weight, but realizes that restricting her calorie intake too low will impair her health and exercise performance.

· Michelle is underweight at 5’2” and 96 lb. (Body Mass Index = 17.6). She consumes fewer than 1000 calories a day, smokes and drinks diet sodas and coffee all day to suppress her appetite, and barely has the energy to walk to school, let alone work-out.

Compare these two male students. Which one is healthy and fit?

· Eric is 5’6” and 142 lb. He runs around the track and climbs the Drake stadium stairs for about 30-45 minutes 3 times per week, and he lifts weights for about an hour 2 times per week. He eats a high fiber diet (with plenty of fruits, veggies, and whole grains) and also makes sure to eat adequate protein from chicken, tuna, and low fat milk products. He just had a wellness exam at the Ashe Center and was told that his blood pressure and cholesterol levels were optimal.

· Ron is 5’6” and is extremely muscular at 170 lb. He is in the weight room 6 days a week for 2 hours each session. He never does cardio because he’s afraid of losing mass and size. Ron eats a very high protein diet, stays away from starch and sugar, and supplements his diet with designer whey protein shakes, ECA stack (before workouts), and creatine monohydrate (after workouts). At his last wellness exam, he was told his blood pressure was elevated (probably related to the stimulants in the ECA stack and lack of cardio exercise), his blood cholesterol was borderline high (probably related to all the partially hydrogenated oils in the sports bars he eats, as well as his very low fiber intake), and his blood creatinine levels were high (from all the protein in his diet).

Success

Describe a good friend or a good parent. What characteristics does he/she have? Now, describe a good doctor, lawyer, or teacher? What are they like? As you imagine these model people, what part (if any) does body weight or percent body fat play in determining their quality or effectiveness? Probably not much.

Beauty & Attractiveness

While body size and shape certainly contribute to physical attractiveness, they are not the only factors, and they certainly are not the most important ones! How you present yourself in social settings also plays a big role. Are you outgoing and upbeat, with a friendly smile and welcoming posture that attracts people to you? Do you dress to impress, have a unique style, stand tall, and carry yourself with pride and confidence? All of these characteristics also contribute to your physical attractiveness.

Imagine a pair of twins standing across the room. One is smiling and dancing and exuding a sense of confidence and openness. The other is standing with his/her arms crossed and has a disgusted, angry expression on his/her face. Which one would you think was more attractive?

This is a tough example for me. Since I can relate to the 1st twin. Yet, there are times where I find myself feeling exposed, and share the disgusted feelings like the second twin. I am working on changing my outlook as you read this email:)

Happiness

It's not uncommon for people to think that they would be so much happier if only they could lose weight or have a more muscular physique. After all, our society equates thinness and extreme leanness with happiness. Logically then, people turn to diets as the solution to all their life problems. Unfortunately, however, weight isnot the problem, and dieting is not the answer. True happiness comes from within. It comes from nurturing your soul and spirit with healthy relationships, communication, boundary setting, and relaxation. While finding true happinessinternally can often result in better self-care of the external body (i.e. healthier eating and physical activity patterns), focusing only on the self-care of the external body will do nothing to heal the inside pain. It is incredible what a much needed hug can do for the soul:)

What can you do to change your Body Image?

De-emphasize weight. Don’t get hung up on numbers. Weight doesn’t tell you much.

· Is it muscle, bone, or fat? Muscle weighs more than fat.

· Weight isn’t the best indicator of health or fitness. Your eating habits, exercise patterns, and other lifestyle choices are more important.

· Weight doesn’t define who you are or what you are worth as a person.

There is no such thing as one “ideal body weight” based on your height. Each one of us has a healthy weight based on our body type, bone structure, muscle mass, genetics, what weight we feel our best at, and what weight our body tends to want to maintain at.

There is a physiological limit to how muscular you can get naturally.

· Many of the supermuscular male bodies you see in the media are just the products of drugs. It is not possible to be that muscular and that lean without chemical assistance.

· Instead of thinking of it as a limit, think of it as your personal best.

Some Tips:

· Realize that you cannot change your body type. Learn to love and respect your body and to work with what you have.

· Invest time and money in yourself, rather than the diet and supplement industry. Spend your extra money on flattering clothes, fitness training with me, haircuts, massages, and other personal indulgences--not on diets.

· Stop weighing yourself. Focus on how your clothes fit and how you feel. If you keep trying to achieve an unrealistically low body weight for you, you’re setting yourself up for failure, depression, disordered eating, and decreased quality of life.

· Stop comparing yourself to others.

· Celebrate your body and the marvelous things it can do when you are fit and well-nourished. So often, we take these things for granted. How many toe to bar can you do? Do you know what toe to bar means? Just thinking out loud:)

· Move and enjoy your body. Go walking, swimming, biking, and dancing. Do yoga, aerobics, and weight training…. not because you have to, but because it makes you feel strong and energized.

· Surround yourself with people who have a healthy relationship with food, weight, and their bodies. It will make a difference in how you feel about yourself. Also, remember to set a good example for others by refraining from “fat talk” when you’re with friends and family.

· Stop your negative thoughts and statements about yourself. Once again this is one I am working on as I send this email out to you. Focus on what you love about yourself. Compliment yourself. Talk to your body the way you would talk to a good friend. Just don't talk to your body as you are talking to your friend:) That get weird!!!!

· Reclaim your own inner strength. Focus on the unique qualities and personality traits that make you a special and successful person.

· Nurture your inner self. Enjoy things you find relaxing (e.g. music, bubble baths, fragrances, candles, massages, reading, writing, napping), be close to nature (e.g. garden, sunsets, beach, stars), and/or seek spiritual connection (e.g. prayer, meditation, inspirational reading, reflection). Feeling good on the inside is key to feeling good on the outside. Don't be afraid to love, for love conquers all. This is what I have been taught, and I do believe in this wholeheartedly.

· Examine the degree to which your self-esteem depends upon your appearance. Although it may seem natural to wish you looked like a fashion model or a body builder, basing your happiness on this desire may lead to failure. Unrealistic goals can prevent you from exploring ways to enhance your life. My last talk with my Dad, he reminded me how fast life goes. I think we all need to slow down at times to soak up all gifts we are given.

· Broaden your perspective. Talk to people you trust, read books about body image, or write in a journal. These activities may help you to recognize emotionally destructive thoughts and put body image into perspective. Once again I am talking as I am typing...oops:)

· Recognize that “fat-ism” is a form of discrimination similar to sexism, racism, and classism. Assumptions that body shape determines attractiveness, personality, and success are incorrect and unjust. Combat discrimination when possible. Question assumptions and generalizations which promote the belief that one “type” of person is better than another.

Mess u Up!

100723

For time:

20,18,16,14,12,10 Turkish Get ups # 1pood

250 meter row after each round of Turkish Get Ups

Every choice you make is a compromise of some sort.

Don't I know this all to well.

After all, there cannot be any such thing as "one" perfect
application of training for everyone, although it should be
fully understood that some choices ARE better than others, and
what makes them better are the unique advantages that they bring
to the table given the goals and circumstances.

Insofar as bodyweight training is concerned, the obvious advantages are the ability to do it anywhere without needing any special equipment (besides a floor, or maybe a wall),
and the sheer variety of exercises to choose from.

These advantages alone make bodyweight training a very
effective choice for anyone who may not have a gym, doesn't,
want to go to one or must get in a workout "on the go."

The number of exercises is also a distinct advantage since
you ll certainly never get board, and with so many ways to
do each exercise, the same exercise can be just as effective
for young and/or inexperienced athletes as they can be for
Navy Seals (depending on HOW they are done.) Example....Push-ups

asked to do 25, but some perform 25 in 10 seconds, and look like a wounded

animal!!!!! Not good! So, take your time, and perform the best possible form you can execute. Chest to floor, lift up your arms then place them back to perform the next push-up. Try 30 reps...NOW!!!!

Not to mention those who want to drop some bodyfat without
having to resort to "hamster wheel" fitness - you know,
steppers, treadmills, elliptical etc, a lot of loca-motion
without actually going anywhere. (All those things are
a great way to get stale, same thing, same view, all the time,
blah!) Womp Womp!!!

Now, those advantages are pretty straightforward, but there
are others that are not quite as obvious:

Body weight training is simply more interesting, which means
you are more likely to enjoy it, more likely to stick with it, and
therefore derive better results.

Unlike weights, bands, kettlebells, sandbags and anything
else, you are not restricted in any way whatsoever, which
means you can stress your muscles in ways they have never
been stressed before.

For example, lay flat on your back - how many different ways
can you come up with to get to a standing position from there?
Theres a lot more than you think... and probably a better workout
than you think too. Hence the Turkish Get up.

Try it.

So, if for no other reason, probably the greatest advantage of
bodyweight training is that it forces you to look at training
from several different perspectives... And that's definitely a
good thing...

"Hot and Tired"...-Artie K.

100722

20 minute amrap:

15 Deadlift #135/#75

10 KB Snatch (alternating hands)

5 Burpee over barbell

Summer's the Time to Get Into Cycling

Cycling in a group or with a partner is a great motivator

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By Mary Dixon Weidler
PowerProse.com

It seems as soon as the days get longer and the spring sun spills its promise of summer on after-school hours, kids take to the streets on bikes.

It is a rite of the season legs pumping rhythmically, ponytail flying in the breeze as the two-wheeled warriors pedal their independence, wearing their scraped knees and skinned elbows as badges of freedom.

Even in the city, where traffic may make cycling around the neighborhood too dangerous, bike trails and parks provide safe places for a healthy bicycle ride.

Kids and bikes are a natural, and pediatricians and fitness experts agree that the two make for a wonderful combination, as long as the children have the necessary equipment and know the rules of the road. When properly equipped and prepared, kids and adults alike can reap the aerobic benefits of bicycle riding.

According to the American Heart Association, regular aerobic activity, including bike riding, plays a role in both the primary and secondary prevention of cardiovascular disease. It can also help control high blood pressure, diabetes, obesity and high cholesterol while improving flexibility, building muscle strength and increasing endurance. Cycling imposes far less stress in joints than running. It is considered a "lifetime" fitness activity.

Maybe most appealing of all is the fact that, although biking is considered a workout, it is not as tedious as most traditional exercises or as competitive as most sports. In fact, it's fun. Riding a bike outdoors offers variety and mobility, as well as fresh air, sunshine and pleasant conversation with your family all things that cannot be found in an expensive gym but can be a part of an average bike ride.

Get a Proper Fit

The most important piece of equipment, of course, is the bike itself. Although many parents look for a larger bicycle that a child can "grow into," this practice may save money at the expense of the child's safety. Experts at the American Academy of Pediatrics agree that oversized bikes are harder for the child to control and pose a safety hazard. Instead, they recommend that a person should "try on" a bicycle and look for signs of a proper fit:

• Sitting on the seat with hands on the handlebars, the rider should be able to put the balls of both feet on the ground.
• Straddling the center bar, the rider should be able to keep both feet flat on the ground with a 2-inch clearance between the crotch and the bar.
• Avoid slippery plastic pedals; instead, look for rubber-treated pedals or metal pedals with serrated edges.
• Coaster brakes are recommended for the younger or less-experienced rider. Once the child is ready for a bike with hand brakes, make sure the child can comfortably grasp the brakes and apply sufficient pressure to stop the bike.

If you are dusting off last year's bike, be sure to get it tuned up before you log on too many miles. John Lancaster, a bike dealer for more than 20 years, suggests that bike riders get a bike tune-up and gear and brake adjustment every season.

Helmets Save Lives

According to the Consumer Product Safety Commission, approximately 900 people, including more than 200 children, are killed annually in bicycle-related incidents, and more than 75,000 bicyclists are injured by cars each year. Since over 60 percent of these deaths involve a head injury-and research indicates that a helmet can reduce the risk of a head injury by up to 85 percent-a helmet should be considered standard equipment by all bicycle riders.

By law, children must wear a helmet at all times, and parents should do likewise to serve as good role models to their children.

Bike store owner Rich Politz says that it is crucial to get the helmet fitted properly. Bicycle helmets should have a snug but comfortable fit, as well as a chin strap and buckle that will stay fastened securely. Helmets should be worn flat atop the head, not tilted back at an angle, and should never obscure the rider's field of vision. Most bike shops sell helmets made by Giro, which has patented the rock lock, a device that keeps the helmet sitting in the correct position on the rider's head.

The National Highway Traffic Safety Administration recommends the purchase of helmets approved by the Snell Memorial Foundation or the American National Standards Institute (ANSI), which assure that the helmets meet safety standards.

And what about the younger riders those babies under the age of 1 who coo in delight on a ride through the park, but whose heads are too small or neck muscles too weak to support helmets? Well, the Bicycle Helmet Safety Institute states that nobody in the injury-prevention field recommends taking an infant of less than 12 months of age on a bike ride. That explains why there are no tiny helmets in the neighborhood baby boutique.

Baby Bikers

Once the baby is old enough to ride, parents have several choices on how to carry a baby on a bike. Trailers are perhaps the safest way to take a young child along. They are lower to the ground than baby seats and can accommodate larger and multiple children.

A child riding in a trailer is 1 to 2 feet from the bike's wheels, so dangerous spokes are out of reach. Trailers can fit up to two kids and some can even be converted to joggers or strollers. Bike stores and toy store chains sell lots of trailers. Many will even take a trade-in as your child outgrows his trailer.

A child riding in a trailer, however, has a restricted view and is unable to hear the adult on the bike. Another disadvantage is that trailers can pose a problem on narrow roads, and may tip over if one wheel rides up on a curb.

Rear-mounted baby seats are the most popular way for adult cyclists to take their little ones along. Ranging in price from $30 to $125, they are considerably cheaper than the trailers, which can range from $150 to $500. The child shares the parent's high vantage point and can talk to the parent while riding.

However, balance and handling are somewhat compromised because the seat's location changes the bike's center of gravity. Most seats will only hold up to 40 pounds, and once bolted on, removing a seat can be a hassle.

Newer to the market are front-mounted child seats which put the kids in plain view of the parents. According to Ron Kauffman, president of Leisure Sports Accessories Inc., front-mounted seats are preferable because parents can keep their eyes on children and the road at the same time.

"Parents can communicate with their children without turning around, a leading cause of parent/child bike accidents," Kauffman said.

He added that the front carrier also allowed the parents to wear fanny packs or a backpack without crowding the child. Mounting and dismounting is easier and safer when the child is seated up front.

However, critics of the front-mounted seat, including Bicycling Magazineeditor Joe Kita, have warned against putting a child near the steering.

"Frannie"

100721

"Frannie" - Fran + Annie

Fran: for time

21-15-9

Thrusters

Pull ups

Annie: for time

50-40-30-20-10

Double Unders

Sit ups

4 Running Setbacks and How to Handle Them

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By Jeffrey L. Brown, Psy.D. Runner's World

You've survived the bulk of your training with no major issues. Just as you're about to taper, you feel an unfamiliar twinge in your foot or stiffness in your kneed on hills. Suddenly, you're questioning your race plans. Can you still go for a personal record? Can you get through 26.2 miles, or should you do a half-marathon in stead?

"It's easy to panic when your body talks to you, but it's normal to feel slightly 'off' during a taper," says Tim Hilden, M.S., M.P.T., a marathoner and physical therapist in Boulder, Colorado. "As you get closer to your race and and you reach a high training volume, that opens up a new door of possible problems, especially if you've been pushing yourself harder than you're used to. Pay attention because some pains shouldn't be dismissed."

Here Hilden advises when to proceed and when to reevaluate your race-day goals:

What's Wrong?

General Aches, Pains

Carry On

It's typical to feel generally achy, sore, and tired, especially at the peak of training. These symptoms will likely resolve themselves when you run less and recover more during your taper.

Back Off

If you can pinpoint pain to one specific body part, it's usually a sign of injury. See a sports-medicine professional for a diagnosis to see if you need to alter your race-day plans.

What's Wrong?

Stiffness, soreness

Carry On

If this fades during a run once you warm up, it's probably delayed-onset muscle soreness from your last hard workout. Or you may have sat at your desk for too long.

Back Off

If this is ongoing or worsens as your run, you have an injury. Starting your taper — plus stretching, icing, and massage — might help. If not, see a sports-medicine professional.

What's Wrong?

Pain during a specific workout (intervals or hill repeats)

Carry On

Eliminate the workout that's aggravating you can continue your training with less intensity. Getting in easy mileage is enough to get you to the finish line.

Back Off

If these workouts are essential to your race goal, and you won't be content running to finish, skip this race. Resolve your issue and get healthy before you resume intense training.

What's Wrong?

Injury

Carry On

Runner's knee, illiotibial-band syndrome, plantar fasciitis, and shinsplints are issue you may be able to run through — so long as you aren't limping. Marathoners may want to change their race plans. Ice, massage, and stretch through your taper.

Back Off

A stress fracture or muscle pull means game over. These injuries are too serious to run through. And you wont' have any fun hobbling to the finish line of any distance. Take time off to fully recover so you can make a strong comeback.