tag:blogger.com,1999:blog-49669545255696840852024-03-05T13:50:04.946-08:00Fit Factor CrossFit Franklin LakesWilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.comBlogger157125tag:blogger.com,1999:blog-4966954525569684085.post-79389077860711326222011-01-26T18:38:00.001-08:002011-01-26T18:38:12.756-08:00Just Do It!<div><span class="Apple-style-span" style=" ;font-family:verdana, arial, sans-serif;font-size:10px;"><div class="date" style="background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(246, 246, 246); color: rgb(85, 85, 85); margin-bottom: 0px; font-weight: bold; font-size: 10px; padding-bottom: 2px; padding-left: 20px; margin-top: 5px; padding-top: 2px; border-top-width: 1px; border-top-style: solid; border-right-width: 1px; border-left-width: 1px; border-right-style: solid; border-left-style: solid; border-top-color: rgb(170, 170, 170); border-right-color: rgb(170, 170, 170); border-bottom-color: rgb(170, 170, 170); border-left-color: rgb(170, 170, 170); border-bottom-width: 1px; border-bottom-style: double; background-position: initial initial; background-repeat: initial initial; ">January 27, 2011</div><div class="blogbody" style="color: rgb(85, 85, 85); background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(255, 255, 255); font-weight: normal; font-size: 10px; line-height: 14px; padding-left: 16px; padding-right: 16px; padding-top: 4px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; border-top-color: rgb(170, 170, 170); border-right-color: rgb(170, 170, 170); border-bottom-color: rgb(170, 170, 170); border-left-color: rgb(170, 170, 170); background-position: initial initial; background-repeat: initial initial; "><a name="7405" style="color: rgb(0, 51, 204); font-family: verdana, arial, sans-serif; font-size: 10px; text-decoration: none; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(255, 255, 255); font-weight: bold; line-height: 14px; background-position: initial initial; background-repeat: initial initial; "></a><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">THURSDAY 110127</h3><p>"<strong>Holbrook</strong>"</p><p>Ten rounds, each for time of:<br />115 pound Thruster, 5 reps<br />10 Pull-ups<br />100 meter Sprint<br />Rest 1 minute</p></div></span></div><div><br /></div><div><br /></div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1QySp_lf3mGqRWfYVRCGtwD4L5aJsPa3eKmsE17lSdHScYduIZMAtd1kYlDZfYkTZ7HJKuqksxoY0XpCZRrsx2jU5GIfWGITa4r6tz-YP-Txnf-Rkz9blsNVWDrBn-WZs4KSou5oRRnhM/s1600/P1010547.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1QySp_lf3mGqRWfYVRCGtwD4L5aJsPa3eKmsE17lSdHScYduIZMAtd1kYlDZfYkTZ7HJKuqksxoY0XpCZRrsx2jU5GIfWGITa4r6tz-YP-Txnf-Rkz9blsNVWDrBn-WZs4KSou5oRRnhM/s320/P1010547.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5566687760799114578" /></a><div style="text-align: center;">Steam is Leaving Artie's body after the work out...</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDIA8MQH6PjIJ8wsVxix71DhlrLFIbxY0zG8eQhlsr-adwYGOndKoj7ED9zgHfxZmo7s2fHOc_fVUjymDD28vBhuzFNj3q7-IKPzMW5mSxt44gl9faNHgQqCdM-T0n275SQloiJLnScjRJ/s1600/P1010540.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDIA8MQH6PjIJ8wsVxix71DhlrLFIbxY0zG8eQhlsr-adwYGOndKoj7ED9zgHfxZmo7s2fHOc_fVUjymDD28vBhuzFNj3q7-IKPzMW5mSxt44gl9faNHgQqCdM-T0n275SQloiJLnScjRJ/s320/P1010540.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5566687752454476546" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeBWybISgHP-7yUsPwojjRTeS_gwOAUSdv3ridjzMGhL8RN3hxJIoOAxwBnJr2SBNHwR_0IriTKC4S7WW29YgDFWN1Ss5GdTbAjjZ4sFkq877YYg6_B8jeDKcSuM3IGfH7gwwaVinO2kKg/s1600/P1010546.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeBWybISgHP-7yUsPwojjRTeS_gwOAUSdv3ridjzMGhL8RN3hxJIoOAxwBnJr2SBNHwR_0IriTKC4S7WW29YgDFWN1Ss5GdTbAjjZ4sFkq877YYg6_B8jeDKcSuM3IGfH7gwwaVinO2kKg/s320/P1010546.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5566687746501073442" /></a><br /><div><br /></div><div><br /></div><div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYsYOCvjjuHmCoQovM4MgB7mVZeyUFNZRDS-k26JNP2c7DQAVN3P-aHd7WIQdB3786ybqRIZxcF9ErSuqZJ_UTDLc9Kc9VBwFexIIM9HdH3Qaq2t795yMf_WeeIcQTVagcv-QBcAaPRNxj/s1600/P1010524.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYsYOCvjjuHmCoQovM4MgB7mVZeyUFNZRDS-k26JNP2c7DQAVN3P-aHd7WIQdB3786ybqRIZxcF9ErSuqZJ_UTDLc9Kc9VBwFexIIM9HdH3Qaq2t795yMf_WeeIcQTVagcv-QBcAaPRNxj/s320/P1010524.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5566687194483319442" /></a><div style="text-align: center;">JWOW!</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfZExXq5XaV2QqwBrMN-B9LCY0doJG6Hgy8nNip0K_GiZuq8YmQ8qMDj8S55RfaELRyTReDdOI8AWNuhvnfxdFOcC0-i7KCWIMFJ0qIf2WBc4Z_x4Cpw8OVuqYz719ucj_DGoKJPef5y5J/s1600/P1010526.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfZExXq5XaV2QqwBrMN-B9LCY0doJG6Hgy8nNip0K_GiZuq8YmQ8qMDj8S55RfaELRyTReDdOI8AWNuhvnfxdFOcC0-i7KCWIMFJ0qIf2WBc4Z_x4Cpw8OVuqYz719ucj_DGoKJPef5y5J/s320/P1010526.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5566687188235558002" /></a><div style="text-align: center;">Kick the ***t out of that Bag!</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7kvrgr4idv9gjWZKAg7oy_5jp3VrnQTyF0xI4eYMNo0qSzMLj40ZAa2m6W4gWZ_4lNr-_TH5Pj7aV_sTI-t7DV6gGRn_ACnHSi1KMW8AF-D93OtrqOz7mrY3OIq4hnWml3Ba2mcx-Yiew/s1600/P1010530.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7kvrgr4idv9gjWZKAg7oy_5jp3VrnQTyF0xI4eYMNo0qSzMLj40ZAa2m6W4gWZ_4lNr-_TH5Pj7aV_sTI-t7DV6gGRn_ACnHSi1KMW8AF-D93OtrqOz7mrY3OIq4hnWml3Ba2mcx-Yiew/s320/P1010530.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5566687187895353506" /></a><br /></div><div><br /></div><div><span class="Apple-style-span" style=" line-height: 16px; font-family:verdana, arial, helvetica, clean, sans-serif;font-size:13px;"><form name="IronPointForm_4" method="Post" id="IronPointForm_4" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><div class="page_1" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><div id="mod_article_content" class="size1" style="margin-top: 0.9em; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><div class="ipf-article-layout1" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">How Push-Ups Build More Muscle</strong></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Logic says the push-up won't build strength unless you're kind of weak to begin with. Its benefits lie elsewhere. "If you do push-ups correctly, you develop your scapular muscles and your rotator-cuff muscles to stabilize your shoulders. If you do bench presses instead of push-ups, you don't have to use those muscles as much," says Michael Clark, C.S.C.S., a physical therapist and president of the National Academy of Sports Medicine. In other words, push-ups not only build up the facade in front of your physique, but also develop the support system behind those muscles, too.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Here's why that's important: In every physical action, some muscles act as the engine and some act as the brakes. If the brakes aren't strong and durable enough to counterbalance the engine, you've got an injury waiting to happen. When a guy comes up with a chronically sore shoulder from bench pressing, for example, the problem is usually that the chest and shoulder muscles are too strong relative to the muscles behind them.<br /><br />So it makes sense that push-ups help improve muscular balance, which is important for developing serious strength. And with strength comes muscle size.<br /><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><br />How Push-Ups Save Your Back<br /></strong><br />Perfect form in the push-up is the same as perfect upright posture, says Jolie Bookspan, M.D., an orthopedist in Philadelphia who has helped the U.S. military develop back-friendly exercise programs. And bad push-up form too much arch in your lower back resembles bad everyday posture. If you learn how to do push-ups correctly and hold that posture in and out of the gym you reduce your chances of experiencing back pain.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">The key to posture rests in your pelvis more specifically, in learning to "tuck" your hips. At the start of a crunch, when your abs contract, your back flattens. Hold it right there. Notice that your lower back is flat and your midsection is pulled in. This is the best and safest position for your back.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Get Hip:</strong> Hit the floor and try this posture-perfect workout progression.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><b><br /></b></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><br /><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">How Push-Ups Can Win You the Heisman<br /></strong><br />Running back Herschel Walker claimed push-ups were his only muscle-building exercise, and he won a Heisman Trophy and gained more than 13,000 yards in two professional football leagues. Outfielder Ted Williams did 50 to 100 fingertip push-ups a day, and he was the Barry Bonds of his era. The great boxers Marciano, Ali, Foreman did push-ups by the hundreds.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Today's athletes don't do push-ups in the same quantities, but they make up for it in quality, not to mention variety. "We use push-ups in a wide variety of movements," says Buddy Morris, head strength and conditioning coach for the Cleveland Browns.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Experiment with a few. Try chain push-ups, three sets of eight to 10 once a week; plyometric push-ups, three to five sets of four to six once a week, on a different day; and rotational push-ups, one or two sets of four to six to each side. And then tell your dad about your new favorite exercise.<br /><br /><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Because Regular Exercise Isn't Hard Enough<br /></strong><br />Three ways to increase the intensity of push-ups:</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">1.) Wear a backpack loaded with something heavy. Make sure the weight rests near your shoulders rather than on your lower back.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">2.) Have a training partner place a weight plate on the middle of your back.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">3.) Get a weighted vest. We've never been fans, but recently we tried the 10-pound Ironwear Uni-Vest and really liked it. The 1-pound weights are soft and flexible, so you don't feel as if you've just robbed Fort Knox when you wear it. And it looks cool, like you're on some kind of Special Workouts and Tactics squad. $70, <a href="http://www.performbetter.com/" target="_blank" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; color: rgb(0, 64, 124); ">performbetter.com</a>.</p></div></div><div class="ipf-article-pages" style="margin-top: 0.5em; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0.4em; padding-right: 0px; padding-bottom: 0.4em; padding-left: 0px; line-height: 1.22em; overflow-x: hidden; overflow-y: hidden; width: 495px; font-size: 11px; border-top-width: 0px; border-top-style: solid; border-top-color: rgb(238, 238, 238); "><div class="ipf-article-page" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; float: left; font-style: italic; "></div><div class="ipf-article-paging" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; color: rgb(170, 170, 170); float: right; "></div></div><div class="ipf-article-other-articles" style="margin-top: 0.4em; margin-right: 0px; margin-bottom: 2.4em; margin-left: 0px; padding-top: 0.69em; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; border-top-width: 2px; border-top-style: solid; border-top-color: rgb(221, 221, 221); font-size: 0.86em; "><br /></div></div></form><div class="one_col" style="margin-top: 0.9em; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; clear: both; "><ins style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; display: inline-table; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; height: 280px; position: relative; visibility: visible; width: 336px; "></ins></div></span></div>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-49809690315965758162010-12-17T18:35:00.000-08:002010-12-17T19:01:09.161-08:00Run<span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><h3 class="title" style="text-align: center;color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; "><span class="Apple-style-span" style="font-size: medium;">SATURDAY 101218</span></h3><p></p><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium; ">Complete as many rounds as possible in 20 minutes of:</span></div><span class="Apple-style-span" style="font-size: medium;"><div style="text-align: center;">5 Chest to bar Pull-ups</div><div style="text-align: center;">10 Ring Dips</div><div style="text-align: center;">95 pound Overhead squat, 15 reps</div></span><p></p><p><span class="Apple-style-span" style="font-size: medium;"><br /></span></p><p><span class="Apple-style-span" style="font-size: medium;"><br /></span></p><p><span class="Apple-style-span" style="font-size: medium;"><br /></span></p><p style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">And there were casualties....</span></p><p style="text-align: justify;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></p></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhurY0vXDmQIUsWz12LCKm8c4HBR3dviqx7MIiWXHE7gP2Y6N8ZlDAzi3FogY8WHVBdV1TqiVfz_uWJOQxlB1hgsrTIXH3n8P6wB7vme6y5sK-zMt7W4IOSRH2qz-d_UaqbZir6xi-ty5ef/s1600/P1010227.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhurY0vXDmQIUsWz12LCKm8c4HBR3dviqx7MIiWXHE7gP2Y6N8ZlDAzi3FogY8WHVBdV1TqiVfz_uWJOQxlB1hgsrTIXH3n8P6wB7vme6y5sK-zMt7W4IOSRH2qz-d_UaqbZir6xi-ty5ef/s320/P1010227.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5551849334116619730" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisjyx35gSJx-uorlOu8XrUHcMZepzfYm6ZQY9mQNItFmgiKbJEaGhjaiiQojWz8oITOZfphn56lLAsSSnTVdPbuSy52rJLOSuBNDofNrwSPF5WHsuulKnASoxpC2TXSsQYraO7QvMurTiG/s1600/P1010209.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisjyx35gSJx-uorlOu8XrUHcMZepzfYm6ZQY9mQNItFmgiKbJEaGhjaiiQojWz8oITOZfphn56lLAsSSnTVdPbuSy52rJLOSuBNDofNrwSPF5WHsuulKnASoxpC2TXSsQYraO7QvMurTiG/s320/P1010209.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5551849326697260290" /></a><div style="text-align: center;">Cold and rainy but that didn't stop us.</div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGe97SOTIuIgMHOY8tV8lk28Mm-JBUt1q1Ft_DTHMaq4GpiqdaqQUQWPL_xjuWC0Aum6SwcSMG6UoveCMiXhO8n7ZhHAPzzYoF_WMwXlwbvEwb5AUDm-9OhewVKQgOn8lnnwn2ZGsD3GvV/s1600/P1010209.JPG"><br /></a></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAgo2PwBDebcakcXv9aq1Bm7ETLgnbxRzpJmf82NtMZa0emFxCtmGPnfHS4qVO3NjnVXTvMd5jTCWq0wrSsAM2W76_8UD9Dg855EvXuX02zLC6hQimsYuTSOhoYaLqTu-jMR2aYsAeiwWk/s1600/P1010211.JPG"><img style="display:block; 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margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj31J11NFox_evCInl8IeZ-C8UTzJdrHrPeEBorSB7oMyZdJ3wX51GfcAJdvyz3KIHarihRB2twAsMlQmX9JEYbF5tbI3dvpaXJRt2b79p-KLYQWsOfEutop45wQ7rEMoABgSB8ln31Ev57/s320/P1010191.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5551846144629423570" /></a><span class="Apple-style-span" style="font-family: arial; font-size: small; "><br /><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium; ">Be strong people!!! It is that time of year: THE HOLIDAYS!</span></div><p style="text-align: center;"><strong>A couple things happen all at once……</strong></p><ol><li style="text-align: center;"><strong><em>Food is everywhere.</em> And such delicious stuff. Have some!!! Just don’t eat yourself into a coma at every sitting. A simple remedy to too much candy and cake: spend at least 30 minutes once over the next few weeks running a 5k. That’s not asking too much is it? After that 5k, you’ll feel better the next time you cram half a box of Homemade cookies into your mouth.</strong></li><li style="text-align: center;"><strong><em>Parties!!!!</em> Alcohol induced stupidness abounds. Be careful with the drinking and driving. Remember that the cops have extra units working every night looking solely for drunk drivers (and making fat Christmas overtime money). It’s better to be the ass that passes out at the company Christmas party rather than the ass with a super bad hangover looking for a lawyer in the yellow pages. Lose your keys.</strong></li><li style="text-align: center;"><strong><em>Shopping. Boo!</em> Unless you are buying me presents..lol. The stress of having to buy gifts for everyone is worse than knowing that your workout later in the day is going to be “Fran.” I have two words for you: GIFT CARD.</strong></li><li style="text-align: center;"><strong>It’s cold and rainy. Much easier to stay home and watch “Elf” again rather than go to the gym. I can’t say I blame you….that was a pretty funny movie. What's a Christmas gram? I want one. Smiling is my favorite:)</strong></li></ol><p style="text-align: center;"><strong>That’s a lot working against you and the road to fitness. I say, “Oh well!!!” The holidays are upon us and there is no escape. Don’t get too lazy, but cut lose a little and enjoy yourself. It’s only a couple of weeks. Besides, it’s a known fact that the “New Year’s Resolution” was created by the fitness industry to get all the people who overindulge during the holidays back into the gym.</strong></p><p style="text-align: center;"><b><br /></b></p><p style="text-align: center;"><strong>Happy Holidays!!!!</strong></p><p style="text-align: center;"><strong>and</strong></p><p style="text-align: center;"><strong></strong><strong>Merry Christmas to all. Rejoice!!</strong></p><p style="text-align: center;"><strong></strong> </p></span>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-87025492110333411152010-12-02T08:55:00.000-08:002010-12-02T09:08:02.239-08:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL5XscM7-IsvgLbC5O8ZYGmTQOinNtQB3SktCm9zQT5pV4f6Qu0AWKrvRpqaGS_U6NcB3qN9ZKfpwrws7Jds6mmlbZMWv7p2nKaKTjVp655W2nJfqMtp4ciRmvaizLteWIVyA6aNPQ7SZM/s1600/alon+heavy+deadlift.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL5XscM7-IsvgLbC5O8ZYGmTQOinNtQB3SktCm9zQT5pV4f6Qu0AWKrvRpqaGS_U6NcB3qN9ZKfpwrws7Jds6mmlbZMWv7p2nKaKTjVp655W2nJfqMtp4ciRmvaizLteWIVyA6aNPQ7SZM/s320/alon+heavy+deadlift.jpg" alt="" id="BLOGGER_PHOTO_ID_5546132728083445922" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl110WSd0XzqRf_hfWbG0GWrcjxr_un-EG4aMaq01KR7rNjVPf3efCiELuhShgMZCt2gwC9fam3SMXis-bDgi793E_z0-DQDVOstWi-Q6jezE3f9Fk3Zj7NpzuEsqiS99xEN00IkH9m-8J/s1600/tims+wod+069.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl110WSd0XzqRf_hfWbG0GWrcjxr_un-EG4aMaq01KR7rNjVPf3efCiELuhShgMZCt2gwC9fam3SMXis-bDgi793E_z0-DQDVOstWi-Q6jezE3f9Fk3Zj7NpzuEsqiS99xEN00IkH9m-8J/s320/tims+wod+069.jpg" alt="" id="BLOGGER_PHOTO_ID_5546132571940169762" border="0" /></a><br /><br />Get better Alon!<br /><h3 class="title">Thursday 101202</h3> <p>Five rounds for time of:<br />Row 500 meters<br />135 pound Thruster, 7 reps</p><br /><br /><br /><img src="http://crossfitlisbeth.com/wp-content/themes/DailyNotes/images/line.gif" alt="line" class="line" /> <p><strong><a href="http://crossfitlisbeth.com/wp-content/uploads/2010/11/iwillnotbebroken.jpg"><img class="alignleft size-medium wp-image-9097" title="iwillnotbebroken" src="http://crossfitlisbeth.com/wp-content/uploads/2010/11/iwillnotbebroken-300x268.jpg" alt="" height="268" width="300" /></a>You can beat me.</strong> But not defeat me.</p> <p><strong>I will dial myself in. </strong>I will focus.</p> <p><strong>You can run faster than me. </strong>But you cannot run truer.</p> <p><strong>I will learn to sprint. </strong>And to slow my pace for recovery.</p> <p><strong>You can post higher PR numbers than me on every whiteboard that exists in this world.</strong> But your weights really only mean something to you, not to me. You can lift more than me. In rubber or iron. Today. But not in life. I am my own yardstick.</p> <p><strong>I will breathe deep and take this burden from the ground to my shoulders. </strong>And then over my head. But I will put it back down and walk away from it. It does not own me.</p> <p><strong>Although we pen our efforts for everyone to see, I was never competing with you to begin with.</strong> I am trying to be a better version of me, every single workout and every single day. You only help me to get there. Thank you. I hope my efforts drive you harder too.</p> <p><strong>But make no mistake, you can never defeat me.</strong></p> <p><strong>It’s simply not possible.</strong></p> <p><strong>I am unstoppable.</strong></p><p><br /><strong></strong></p><p><br /><strong></strong></p><p><strong>1 day till CrossFit Party! Friday Night Lights...Yay</strong></p><p><strong><br /></strong></p>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-20243036486091555392010-11-29T18:13:00.000-08:002010-11-29T18:20:07.242-08:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT2ZFRFDMOJZoeT0gzGE3oSR6McF112wF7HNPKoilDcJjqveWpZJE2h1SNTKG4WxjBb8osaNksu9i0yJVR5zkSa_BdALzhsyYP0w-x1m_9mdwfeEnlIb5nGI985f43syPRjtx55SzsKnTO/s1600/100_5613.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 94px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT2ZFRFDMOJZoeT0gzGE3oSR6McF112wF7HNPKoilDcJjqveWpZJE2h1SNTKG4WxjBb8osaNksu9i0yJVR5zkSa_BdALzhsyYP0w-x1m_9mdwfeEnlIb5nGI985f43syPRjtx55SzsKnTO/s320/100_5613.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5545160230383785730" /></a><span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><h3 class="title" style="text-align: center; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; "><span class="Apple-style-span" style="font-size: medium;">MONDAY 101129</span></h3><p></p><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Run 1600 meters</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Rest 3 minutes</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Run 1200 meters</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Rest 2 minutes</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Run 800 meters</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Rest 1 minute</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Run 400 meters</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: rgb(17, 17, 17); font-family: arial, verdana, helvetica; font-size: 13px; line-height: 20px; "><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 12px; line-height: 16px; "><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 5px; padding-right: 0px; padding-bottom: 2px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: bold; font-style: inherit; font-size: 17px; font-family: georgia, sans-serif; color: rgb(37, 120, 199); text-decoration: none; cursor: pointer; line-height: 20px; overflow-x: hidden; overflow-y: hidden; "><a name="CrossFit for Motocross and Action Sports" href="http://www.grindtv.com/moto/blog/22011/crossfit+for+motocross+and+action+sports/" title="CrossFit for Motocross and Action Sports" style="color: rgb(37, 120, 199); text-decoration: none; ">CrossFit for Motocross and Action Sports</a></h2><h3 class="by" style="margin-top: 0px; margin-right: 0px; margin-bottom: 12px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: bold; font-style: inherit; font-size: 11px; font-family: arial, verdana, helvetica; color: rgb(0, 0, 0); ">By: <a href="http://www.grindtv.com/moto/blog/?by=Chris%20Worden" title="Chris Worden" style="color: rgb(37, 120, 199); text-decoration: none; ">Chris Worden</a></h3></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: rgb(17, 17, 17); font-family: arial, verdana, helvetica; font-size: 13px; line-height: 20px; "><br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: rgb(17, 17, 17); font-family: arial, verdana, helvetica; font-size: 13px; line-height: 20px; ">Quick, pick one of these 10 general physical skills that aren't important to a motocrosser: Cardiovascular Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility or Balance. Come on, isn't there something in there that doesn't matter to the motocross rider or racer? I didn't think so.<br /><br /><img src="http://static.grindtv.com/images/1/00/33/39/79/333979.jpg" alt="" align="right" style="margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 10px !important; margin-left: 10px !important; padding-top: 3px !important; padding-right: 3px !important; padding-bottom: 3px !important; padding-left: 3px !important; border-top-width: 1px !important; border-right-width: 1px !important; border-bottom-width: 1px !important; border-left-width: 1px !important; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: normal; font-style: inherit; font-size: 13px; font-family: arial, verdana, helvetica; background-image: initial !important; background-attachment: initial !important; background-origin: initial !important; background-clip: initial !important; background-color: rgb(255, 255, 255) !important; border-top-style: solid !important; border-right-style: solid !important; border-bottom-style: solid !important; border-left-style: solid !important; border-top-color: rgb(203, 203, 203) !important; border-right-color: rgb(203, 203, 203) !important; border-bottom-color: rgb(203, 203, 203) !important; border-left-color: rgb(203, 203, 203) !important; width: 200px; height: 300px; background-position: initial initial !important; background-repeat: initial initial !important; " />Let me propose something here, then I'll get on with my point: the fittest people on earth are those who are well balanced at all of those 10 general physical skills. Further, the fittest motocrosser on the track is probably more balanced in them than is the rest of the pack finishing behind him. But what can one do to improve his or her fitness to balance these general physical skills out?<br /><br />You could move to Southern California and hire some of the industries highest paid trainers, or you could simply do CrossFit.<br /><br />CrossFit has received a bit of bad press by a few of the trainers (looking to protect their own business) in the action sports industry, and as a trainer, athlete and journalist I feel it's my duty to step up to the mic and defend a training protocol I believe to be the best method to prepare for the demands of action sport.<br /><br />First, let me introduce a term into the conversation that hasn't seen any press yet: general physical preparedness (GPP). GPP is not a training protocol, like periodization or the conjugate method, it is a state we are trying to train the body towards; it's putting your body in a 'ready state'. This is the missing link for an athlete like you, the motocrosser/snowboarder/skater. I can tell you with absolute certainty, after personally training hundreds of athletes and spending my whole life on a boards and bikes that most of us would benefit more from chasing GPP than anything else.<br /><br />But how does one maximize GPP?<br /><br />Fundamentally, you cannot improve your GPP without stepping out of your comfort zone. Think of that zone as all the movements you do in the gym because you're either good at them, or they make you feel good (think jogging, cycling, bicep curls). Barrel chested dudes who love to bench press continue to do so because it makes them feel good, forget the fact that they couldn't run a mile in under 12 minutes. Then there's the long distance runner, or cyclist. Ask that person to press half their body weight overhead for reps or jump on a 36-inch plyobox, they'd probably fall pretty short of either of those tasks.<br /><br /><img alt="" src="http://static.grindtv.com/images/1/00/33/39/87/333987.jpg" style="margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 10px !important; margin-left: 10px !important; padding-top: 3px !important; padding-right: 3px !important; padding-bottom: 3px !important; padding-left: 3px !important; border-top-width: 1px !important; border-right-width: 1px !important; border-bottom-width: 1px !important; border-left-width: 1px !important; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: normal; font-style: inherit; font-size: 13px; font-family: arial, verdana, helvetica; background-image: initial !important; background-attachment: initial !important; background-origin: initial !important; background-clip: initial !important; background-color: rgb(255, 255, 255) !important; border-top-style: solid !important; border-right-style: solid !important; border-bottom-style: solid !important; border-left-style: solid !important; border-top-color: rgb(203, 203, 203) !important; border-right-color: rgb(203, 203, 203) !important; border-bottom-color: rgb(203, 203, 203) !important; border-left-color: rgb(203, 203, 203) !important; width: 600px; height: 402px; background-position: initial initial !important; background-repeat: initial initial !important; " /><br /><br />Enter CrossFit's number one goal: improving GPP.<br /><br />CrossFit utilizes a number of time-tested, functional movements that are scientifically proven to improve your fitness (see list below). Bicep curls, useless machines (elliptical, stair stepper) and hours spent on a bicycle have no place in this training protocol because regardless of what you've been told, they aren't serving to make you a better athlete. Further, CrossFit's programming is by definition highly varied, you're doing some strength work one day, running the next, then the following your doing some mixed modality workout for time. The next week will look completely different. This is how GPP is improved. This is how you become a better athlete.<br /><br />Take a look at the training program of any successful athlete with a high level of fitness (sans those in skill sports relying on talent) these days and you'll find the following movements being done to prepare for their sport:<br /><br /><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: bold; font-style: inherit; font-size: 13px; font-family: arial, verdana, helvetica; "><img alt="" src="http://static.grindtv.com/images/1/00/33/39/89/333989.jpg" align="right" style="margin-top: 10px !important; margin-right: 10px !important; margin-bottom: 10px !important; margin-left: 10px !important; padding-top: 3px !important; padding-right: 3px !important; padding-bottom: 3px !important; padding-left: 3px !important; border-top-width: 1px !important; border-right-width: 1px !important; border-bottom-width: 1px !important; border-left-width: 1px !important; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: normal; font-style: inherit; font-size: 13px; font-family: arial, verdana, helvetica; background-image: initial !important; background-attachment: initial !important; background-origin: initial !important; background-clip: initial !important; background-color: rgb(255, 255, 255) !important; border-top-style: solid !important; border-right-style: solid !important; border-bottom-style: solid !important; border-left-style: solid !important; border-top-color: rgb(203, 203, 203) !important; border-right-color: rgb(203, 203, 203) !important; border-bottom-color: rgb(203, 203, 203) !important; border-left-color: rgb(203, 203, 203) !important; width: 200px; height: 300px; background-position: initial initial !important; background-repeat: initial initial !important; " />Weightlifting</strong><br />Deadlift<br />Squat (Front, Back & Overhead)<br />Press (including the Push Press)<br />Clean and Jerk (including power clean)<br />Snatch (including power snatch)<br /><br /><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: bold; font-style: inherit; font-size: 13px; font-family: arial, verdana, helvetica; ">Gymnastics</strong><br />Pull-up<br />Push-up<br />Sit-up<br />Squats (unloaded)<br />Jumping<br /><br /><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: bold; font-style: inherit; font-size: 13px; font-family: arial, verdana, helvetica; ">Monostructural</strong><br />Rowing (most likely on a Concept 2 rower)<br />Running (mixed speeds and distances, not just jogging)<br />Cycling<br /><br />All those movements listed above are part of the foundation of CrossFit's training program and this is why you as an action sports athlete should consider joining an affiliate. In short order you will find yourself doing exercising you may be avoiding, and forgetting about the hours you've wasted doing work that haven't paid dividends.<br /><br />It's time to start training like an athlete. It's time to CrossFit.<br /><br />For more information on CrossFit, or to find an affiliate in your area visit <a href="http://www.CrossFit.com/" style="color: rgb(37, 120, 199); text-decoration: none; ">www.</a><a style="color: rgb(37, 120, 199); text-decoration: none; ">CrossFit.com</a>.<br /><br /><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: bold; font-style: inherit; font-size: 13px; font-family: arial, verdana, helvetica; ">About the Author</strong><br />Chris Worden has raced motorcycles, bicycles, played tennis, football and kicked around on boards his whole life. The results he's seen in his previous attempts at achieving a high level of fitness were marginal. Running, cycling and the rest of the steady-state cardio never did him much good athletically, but it took about 10 years to figure that out. Then he found CrossFit. He is currently the Editor of Motocross.com & GrindTV.com/moto as well as a personal and group trainer at <a href="http://www.crossfitcostamesa.com/" style="color: rgb(37, 120, 199); text-decoration: none; ">CrossFit Costa Mesa</a>.</span></span></div><p></p></span>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-43173615925441289302010-11-25T18:52:00.000-08:002010-11-25T19:18:21.718-08:00Happy Thanksgiving Day!<span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><h3 class="title" style="text-align: center;font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; "><br /></h3><h3 class="title" style="text-align: center;font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">THURSDAY 101125</h3><p style="text-align: center;">"<strong>Helen</strong>"</p><p></p><div style="text-align: center;">Three rounds for time:</div><div style="text-align: center;">Run 400 meters</div><div style="text-align: center;">1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)</div><div style="text-align: center;">12 Pull-ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">On a Day to give Thanks I would like to thank Fran, Annie, Grace, Angie</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Barbara, Cindy, Diane, Helen, Jackie, Nancy, JT, Michael,</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Murphy, Badger, Daniel, Josh, Roy, AdamBrown,</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">But most of all I would like to thank all of you that make </span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">CrossFit Franklin Lakes possible. Thank you! You guys rock and bring the energy and work ethic </span><span class="Apple-style-span" style="font-size: medium; ">that epitomize CrossFit. </span></div><p></p></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPnXi2Zh6lJS-OJQqxA17kBlop-OWzML9ECIszdQzTKwrPUO5ySohzi8bsAtD2lvMggMmVHptZZ6drzxKf9qSgp70jHCOrD44vuX3GvlN9iYtsujry09X9ee15n_ZjCwClPtQU9FaEs0As/s1600/P1010185.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 236px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPnXi2Zh6lJS-OJQqxA17kBlop-OWzML9ECIszdQzTKwrPUO5ySohzi8bsAtD2lvMggMmVHptZZ6drzxKf9qSgp70jHCOrD44vuX3GvlN9iYtsujry09X9ee15n_ZjCwClPtQU9FaEs0As/s320/P1010185.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5543689175736429778" /></a><div style="text-align: center;">Helen WOD</div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv_-9Tpc9tDx-STdL_c8hgCkPqWZ0n88j2eCXJ0keVnmMrcUt4s50ftrbxSZ1v7gh2wZ_Znhfv7HyRNq3wunZ2MPsctD2ekhWToTWGm-nseaLYujkcYU-0TcRHF27xWa6_e3b_EwbZyf48/s1600/IMG_1293.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv_-9Tpc9tDx-STdL_c8hgCkPqWZ0n88j2eCXJ0keVnmMrcUt4s50ftrbxSZ1v7gh2wZ_Znhfv7HyRNq3wunZ2MPsctD2ekhWToTWGm-nseaLYujkcYU-0TcRHF27xWa6_e3b_EwbZyf48/s320/IMG_1293.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5543689168382060162" /></a><div style="text-align: center;">Keeyaaa! Hammer Slams...</div><div><br /></div><div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi52JcEbVFuYs2nQaVrb9a-4GtPhewJ47HJXIyt2ZvBkTYwOOz-tKDLZT5DPCqmvSc_PBxPXgH5-0vm7R7ieMWKZatCEhnULqthdSw1hUZ3YbEe4HioRZD7jQAB8GtYHwRt4RhYR_bNlLsa/s1600/IMG_1327.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi52JcEbVFuYs2nQaVrb9a-4GtPhewJ47HJXIyt2ZvBkTYwOOz-tKDLZT5DPCqmvSc_PBxPXgH5-0vm7R7ieMWKZatCEhnULqthdSw1hUZ3YbEe4HioRZD7jQAB8GtYHwRt4RhYR_bNlLsa/s320/IMG_1327.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5543689164646734418" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI8gLvXcf3E7G9xvZGTZRjP_3odpqMYL3XifzdGGZkshKx1JyW5ZxNgW8ddw-zXQEwpVHbyMtxePy2_27zeBE42WD4XfWkAaqNXLOsqAarXB7GYgjo6IgaQ6WO1Z84_2bYo0C7b_X8G0Bg/s1600/IMG_1329.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI8gLvXcf3E7G9xvZGTZRjP_3odpqMYL3XifzdGGZkshKx1JyW5ZxNgW8ddw-zXQEwpVHbyMtxePy2_27zeBE42WD4XfWkAaqNXLOsqAarXB7GYgjo6IgaQ6WO1Z84_2bYo0C7b_X8G0Bg/s320/IMG_1329.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5543688826404602562" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGE3SAqzx3nqZydGN2_1bm3ZwWvOK0K39MEbNEtlUQ-kQWVr91yFKi9T4Gx4BN-1TbutDIFFs2apqkA5lv2FHq65wefibyngP-xpShwC0vDI91tYfBmMG2_ryp-sVfe9U7NVePVl0VR0ei/s1600/IMG_1330.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGE3SAqzx3nqZydGN2_1bm3ZwWvOK0K39MEbNEtlUQ-kQWVr91yFKi9T4Gx4BN-1TbutDIFFs2apqkA5lv2FHq65wefibyngP-xpShwC0vDI91tYfBmMG2_ryp-sVfe9U7NVePVl0VR0ei/s320/IMG_1330.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5543688821785145506" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWcYiJgv5urb3xtw-aiivrcfIwCO6I9nXdKoTzxZqWISw1Q1adBFE1qyeOvJWzHOVu3FNM6GTrmTtR8Mz2pDC0hYXE5kIEvMlD1Wnkrll5lSC0P9meijXVHphbzF9NYOnTbABORxtN7SvV/s1600/IMG_1332.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWcYiJgv5urb3xtw-aiivrcfIwCO6I9nXdKoTzxZqWISw1Q1adBFE1qyeOvJWzHOVu3FNM6GTrmTtR8Mz2pDC0hYXE5kIEvMlD1Wnkrll5lSC0P9meijXVHphbzF9NYOnTbABORxtN7SvV/s320/IMG_1332.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5543688806696403090" /></a><div style="text-align: center;">Flippit! Jump in and out!</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTTQLO5-Hjyp2pZ9ohOf2oZ7ileEOdK8IvxCZwX-V8RC57PBg-AaWMjty4Mxwu7xwKXYMqEHIp8uSSc4SZk93UeDHIOwtjHh3maeywkUZ9NtRFZgmdeURTSXmtEiYQ9j3k6I3Ej0OnKeOa/s1600/IMG_1351.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTTQLO5-Hjyp2pZ9ohOf2oZ7ileEOdK8IvxCZwX-V8RC57PBg-AaWMjty4Mxwu7xwKXYMqEHIp8uSSc4SZk93UeDHIOwtjHh3maeywkUZ9NtRFZgmdeURTSXmtEiYQ9j3k6I3Ej0OnKeOa/s320/IMG_1351.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5543687449134220290" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9P7R8PITljsosr5w5ukCfv1E9b7sOyD3X5BeWFckeIRrzC7MvkdvxQgRsCNvGARyfyGSWlbG-AjUte8-I14Qf8H67X_SCrd5NG49HRaPaBrX-88YmUnLUGQp3N-CGRnhez-oVFJzBJ462/s1600/IMG_1356.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9P7R8PITljsosr5w5ukCfv1E9b7sOyD3X5BeWFckeIRrzC7MvkdvxQgRsCNvGARyfyGSWlbG-AjUte8-I14Qf8H67X_SCrd5NG49HRaPaBrX-88YmUnLUGQp3N-CGRnhez-oVFJzBJ462/s320/IMG_1356.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5543687442036830994" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKbVwCjoKZ3z9xE59bQatb3jiJzKDo6CphfaqZBLYcePgl6fanPiKIwHY8B8bRmAnsJ5dsBN2LBrkftJiK-o7SnyrH7ys27PnIX0UcMWQS4OJ7dDxvPrUZMMrdP9Zs7U-vKuOr_mMEUgiV/s1600/IMG_1358.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKbVwCjoKZ3z9xE59bQatb3jiJzKDo6CphfaqZBLYcePgl6fanPiKIwHY8B8bRmAnsJ5dsBN2LBrkftJiK-o7SnyrH7ys27PnIX0UcMWQS4OJ7dDxvPrUZMMrdP9Zs7U-vKuOr_mMEUgiV/s320/IMG_1358.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5543687424504633890" /></a><br /><div style="text-align: center;">I told you - u can do it!</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzhADimq3oMMuRPDP95tjdbYHYICtGBjpMkiR-az_7iXcTYLAdJmT8LuOmrGq2nnlScK2rMw0F2SjBfwu5iT9q8_M-cNiTpXDaKHWeDsisfUIln8M-fgO9OR7s3g6eFbksSBw6nqg4fYkv/s1600/IMG_1359.JPG"></a></div><div><br /></div><div><br /></div><div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzhADimq3oMMuRPDP95tjdbYHYICtGBjpMkiR-az_7iXcTYLAdJmT8LuOmrGq2nnlScK2rMw0F2SjBfwu5iT9q8_M-cNiTpXDaKHWeDsisfUIln8M-fgO9OR7s3g6eFbksSBw6nqg4fYkv/s1600/IMG_1359.JPG"><img style="text-align: left;display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; cursor: pointer; width: 320px; height: 240px; " src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzhADimq3oMMuRPDP95tjdbYHYICtGBjpMkiR-az_7iXcTYLAdJmT8LuOmrGq2nnlScK2rMw0F2SjBfwu5iT9q8_M-cNiTpXDaKHWeDsisfUIln8M-fgO9OR7s3g6eFbksSBw6nqg4fYkv/s320/IMG_1359.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5543687415222962386" /></a></div>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-76726411164308027192010-11-21T21:34:00.001-08:002010-11-21T21:47:10.037-08:00Collin<div style="text-align: center;"><span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">SUNDAY 101121</h3><p>"<strong>Collin</strong>"</p><p>Six rounds for time of:<br />Carry 50 pound sandbag 400 meters<br />115 pound Push press, 12 reps<br />12 Box jumps, 24 inch box<br />95 pound Sumo deadlift high-pull, 12 reps</p><div><br /></div></span></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii8w5OA-FWvOzPhH4DMTJayF3otqjMdTJsKchXom-2lsi-d9p3_JeusXExhFeammF5u1uVAJbqDShYnAZdyIWT_lPjXJGaMFGiWGH4ZSPfEBW4ZlTvvPjrTwd_8IXg2HKIFVmTRQ7Yr7S7/s1600/IMG_1419.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 136px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii8w5OA-FWvOzPhH4DMTJayF3otqjMdTJsKchXom-2lsi-d9p3_JeusXExhFeammF5u1uVAJbqDShYnAZdyIWT_lPjXJGaMFGiWGH4ZSPfEBW4ZlTvvPjrTwd_8IXg2HKIFVmTRQ7Yr7S7/s320/IMG_1419.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542245780370820050" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLiMK_-3pEdKZaIjY4gl1jd4DGYG8vBgEYd9GSDeSbbTm7YyDJKgVoW1vNKXwnMWNaAn15N6WBd7bHqg1v6E-6pRw0Fe2Z69uvH3OVNI9eF4yVsDHXYaUyQi8YQLyx5Eol0R-R8-tHamHZ/s1600/IMG_1389.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLiMK_-3pEdKZaIjY4gl1jd4DGYG8vBgEYd9GSDeSbbTm7YyDJKgVoW1vNKXwnMWNaAn15N6WBd7bHqg1v6E-6pRw0Fe2Z69uvH3OVNI9eF4yVsDHXYaUyQi8YQLyx5Eol0R-R8-tHamHZ/s320/IMG_1389.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542245637091036626" /></a><div style="text-align: center;">Thanks for stopping in Robin</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHC83v4B4rfZ66JYfg31qhsq1qK_5IxWKZziUMkbfsWZ2LwD6K5a8mHwkGpK6b8yho3yGBP74C-7DVH3E7MPwmJGudO3R69qlIlO8qdZntRZBgMbWhlPvM1J3sxUKCmV99XqAAGJPcD3xM/s1600/IMG_1413.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHC83v4B4rfZ66JYfg31qhsq1qK_5IxWKZziUMkbfsWZ2LwD6K5a8mHwkGpK6b8yho3yGBP74C-7DVH3E7MPwmJGudO3R69qlIlO8qdZntRZBgMbWhlPvM1J3sxUKCmV99XqAAGJPcD3xM/s320/IMG_1413.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542245626192679106" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj960L1Iz8yx4khLMP_o8mWdYQvP5xz4eZMmkJW0H3EZ8l6C0SlZZx0tCMqilvvNKnZkNn1vDfsPdlUiSscQJMwOan9wvX3xnnmw1eSliiS7aY1Uli3smX8kjykGRLhWUZOdUFqtizUbQW6/s1600/IMG_1414.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj960L1Iz8yx4khLMP_o8mWdYQvP5xz4eZMmkJW0H3EZ8l6C0SlZZx0tCMqilvvNKnZkNn1vDfsPdlUiSscQJMwOan9wvX3xnnmw1eSliiS7aY1Uli3smX8kjykGRLhWUZOdUFqtizUbQW6/s320/IMG_1414.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542245622001052802" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrgcPN5P0Xm57sJg1Zys8qfXjaS72osZULGS_bvu3RMW5NCIwONbOSnyXx4euFjrFno0VHRxqABmj5gh1ldqd8QmTUhnuPOdrY0YmVNt2mbpt8M4D1Y8ijKKRhgKO06eQFdmT3Ss9tIRFV/s1600/IMG_1408.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrgcPN5P0Xm57sJg1Zys8qfXjaS72osZULGS_bvu3RMW5NCIwONbOSnyXx4euFjrFno0VHRxqABmj5gh1ldqd8QmTUhnuPOdrY0YmVNt2mbpt8M4D1Y8ijKKRhgKO06eQFdmT3Ss9tIRFV/s320/IMG_1408.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542245152375720210" /></a><div style="text-align: center;">Going Up</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3zXiuVaYYR9W2apQwt08dfEFKb1iMrrk7TPCvzFNkNou2_thX6vwFekZq6y8HaUZjcQQqSqWH76BjlJjFMao-9KrThgSQKwmr5Ju1XsiGwjXTBD65H5E798D44SxM3ec2jKUvmF_ipRVm/s1600/IMG_1406.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3zXiuVaYYR9W2apQwt08dfEFKb1iMrrk7TPCvzFNkNou2_thX6vwFekZq6y8HaUZjcQQqSqWH76BjlJjFMao-9KrThgSQKwmr5Ju1XsiGwjXTBD65H5E798D44SxM3ec2jKUvmF_ipRVm/s320/IMG_1406.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542245144522666098" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYn_VONKX-7-KLLOYJPP4efObGxqo9dhQA-bDIpJfutsgAj8MY3Y4NlLpL7sKowyRdEUsBKZ-SH6jtEekjESC6FfgM3WLnWrxYLoNwo1Bfr8yz4YUOtBTWcYXISmWJA7PKEBRNBaPTdSlO/s1600/IMG_1397.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 298px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYn_VONKX-7-KLLOYJPP4efObGxqo9dhQA-bDIpJfutsgAj8MY3Y4NlLpL7sKowyRdEUsBKZ-SH6jtEekjESC6FfgM3WLnWrxYLoNwo1Bfr8yz4YUOtBTWcYXISmWJA7PKEBRNBaPTdSlO/s320/IMG_1397.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542245140643671154" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3R-fcp9fht-QVsSn-pyVIhtdHx80pmucLMZ_ucVS3An-7c2Rh7WhZL-X3eg2UIWOFFrfvsvwsMqquqXO85d8y3TgKKyIdX-UBseKWcykk2K0OqHUpiB2hjZYsZSDxK2MnUDvBCMKHJWa3/s1600/IMG_1409.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3R-fcp9fht-QVsSn-pyVIhtdHx80pmucLMZ_ucVS3An-7c2Rh7WhZL-X3eg2UIWOFFrfvsvwsMqquqXO85d8y3TgKKyIdX-UBseKWcykk2K0OqHUpiB2hjZYsZSDxK2MnUDvBCMKHJWa3/s320/IMG_1409.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542244791840663122" /></a><div style="text-align: center;">Alon abuses Bob.... again</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxa0exz27qvgvQudjOZc35IGqChl1pWGxO1enkG9JQcNuRDfto6_pbPfCiSW7CRMATJYZ4Jb1cGDKwcBA50xn_JDqbxYfzSzsZAFMi8XnnSYRZQvTgOLcc3XwESGJ-mfm5QO_EweGdpbXz/s1600/IMG_1400.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxa0exz27qvgvQudjOZc35IGqChl1pWGxO1enkG9JQcNuRDfto6_pbPfCiSW7CRMATJYZ4Jb1cGDKwcBA50xn_JDqbxYfzSzsZAFMi8XnnSYRZQvTgOLcc3XwESGJ-mfm5QO_EweGdpbXz/s320/IMG_1400.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542244788823884770" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPnirBpr9nr14p_q9UrLTdwu6lRkI2vq9kiZyqb_CDi8i795mkln-zoa8WI1Qs2Rd8gxizPdhcuwDxc2Hw_OdW8lL7d2JJFyU-RTX5PztEf15IC5omGK7WyC3CNFDUul0O4bQqVSEfch3n/s1600/IMG_1398.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPnirBpr9nr14p_q9UrLTdwu6lRkI2vq9kiZyqb_CDi8i795mkln-zoa8WI1Qs2Rd8gxizPdhcuwDxc2Hw_OdW8lL7d2JJFyU-RTX5PztEf15IC5omGK7WyC3CNFDUul0O4bQqVSEfch3n/s320/IMG_1398.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542244782591015666" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5XqGG2l21i8WVeE1CzFvIRHtCWlxfopxiDDc-QBS4-CAcvKXBi35u7ZT0CGVkrCnElcTTbkGyW6czsPpYrhHVe7CTCRZvitaV4Yobro5KUv9cPkTH2hiBY2MjSO-3eLswSIsd4bfzX5Ls/s1600/IMG_1386.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 187px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5XqGG2l21i8WVeE1CzFvIRHtCWlxfopxiDDc-QBS4-CAcvKXBi35u7ZT0CGVkrCnElcTTbkGyW6czsPpYrhHVe7CTCRZvitaV4Yobro5KUv9cPkTH2hiBY2MjSO-3eLswSIsd4bfzX5Ls/s320/IMG_1386.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542243790752389218" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWqvaCM94vNeaF1I5dmsRWBsv24c9VJZ1xKr0cyorKWqqEFJeqg4V1IxC_lOI_fx8C68aDwwPwmmxweS1RL0jKZwnlpjDztjESANGr6lTREVquIDa_VYbqKFS4qQ8qePeetxCAwttbFx1W/s1600/IMG_1377.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWqvaCM94vNeaF1I5dmsRWBsv24c9VJZ1xKr0cyorKWqqEFJeqg4V1IxC_lOI_fx8C68aDwwPwmmxweS1RL0jKZwnlpjDztjESANGr6lTREVquIDa_VYbqKFS4qQ8qePeetxCAwttbFx1W/s320/IMG_1377.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542243761547679986" /></a><div style="text-align: center;">Jen demonstrates how to lift the bag and check her time at the same time.</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV3UZapjEIDvnYUQHDv5MqgaOcUvOC3tHrZrzoKBZ-5QuyMPif_RchhW9JkwgebREfbuQZIZPAGbH_bm-rM3_-Pgfb4HbuTvHkRnt8eeOR-04Ocf084dkfI6pwcj3m2DRSK4z1L8UiZ-1n/s1600/IMG_1376.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV3UZapjEIDvnYUQHDv5MqgaOcUvOC3tHrZrzoKBZ-5QuyMPif_RchhW9JkwgebREfbuQZIZPAGbH_bm-rM3_-Pgfb4HbuTvHkRnt8eeOR-04Ocf084dkfI6pwcj3m2DRSK4z1L8UiZ-1n/s320/IMG_1376.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542243756963826754" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg10_yopLYjofmbTHPethCZW2YS4ztw9LX7QGSncOYl1WeLDBtI9q8lVWLR86LkYA9eU7KfmwYYg9l34yD_7n1_mVDVNtjOCEtb7WiMhuZ_4ZFpmA47bEQwE67GLwLQ6zQKV3NDMRTMxuC/s1600/IMG_1375.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 198px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg10_yopLYjofmbTHPethCZW2YS4ztw9LX7QGSncOYl1WeLDBtI9q8lVWLR86LkYA9eU7KfmwYYg9l34yD_7n1_mVDVNtjOCEtb7WiMhuZ_4ZFpmA47bEQwE67GLwLQ6zQKV3NDMRTMxuC/s320/IMG_1375.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542243742855988194" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFFGM5upvN0q5XkpnU044zcAxLmgq6lHWrUeIIg51Zh2qItjlIqDm2QhTZMYNz60Z-9Tv4nfum1bsXOPfYxUD9cF2gfXdzDkfVkJNIZ4BdQ6VCupjIBCbg6e12hB_cNOMhiPqQAleeAAPU/s1600/IMG_1374.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 248px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFFGM5upvN0q5XkpnU044zcAxLmgq6lHWrUeIIg51Zh2qItjlIqDm2QhTZMYNz60Z-9Tv4nfum1bsXOPfYxUD9cF2gfXdzDkfVkJNIZ4BdQ6VCupjIBCbg6e12hB_cNOMhiPqQAleeAAPU/s320/IMG_1374.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542243716080263170" /></a><div style="text-align: center;">Flip it!</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWzcZ8seTh1iE6S3SpMwRY7ZoikK0pqCnLpiTAKu_-BSEGGpk0-hGt4nNs68CUt2unwwGsPk328s5B60OUEOlDdQtz9PUCXoUdJnE9Do8oH2GOt-F_Z1tWhfzd8c8Z68Dj-bJkINw-LyuI/s1600/IMG_1373.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 259px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWzcZ8seTh1iE6S3SpMwRY7ZoikK0pqCnLpiTAKu_-BSEGGpk0-hGt4nNs68CUt2unwwGsPk328s5B60OUEOlDdQtz9PUCXoUdJnE9Do8oH2GOt-F_Z1tWhfzd8c8Z68Dj-bJkINw-LyuI/s320/IMG_1373.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5542243351061803570" /></a>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com1tag:blogger.com,1999:blog-4966954525569684085.post-37544472429179651082010-11-15T20:44:00.000-08:002010-11-15T20:50:46.010-08:00Frannie<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjasCJqS0QXH5B2n5SXAqUofw2MzTp-i4TN9HN00J9LeFLxh8NM9CRTaZFEvNVqCK5iRHP1fA8ZZpl_n97NYwGMFGJU8mQXjbApI-fpO_U7ZzVA4lUr6WgFq34mAkBq9UdYJnVtXlpMcdqk/s1600/102_4925.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjasCJqS0QXH5B2n5SXAqUofw2MzTp-i4TN9HN00J9LeFLxh8NM9CRTaZFEvNVqCK5iRHP1fA8ZZpl_n97NYwGMFGJU8mQXjbApI-fpO_U7ZzVA4lUr6WgFq34mAkBq9UdYJnVtXlpMcdqk/s320/102_4925.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5540005408282524594" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRO41ihHo5zVInYXgBEW8W4T_7k5iuUnLYYmOeXVbMKWF4igNRHkyFK4x69CdxwJ1a4jRzXCX19xO-u-C6zaVsCk0fB1fU-eRISmMdsnFRvONbxv-M-VBR8jTWqkCJqCqoINsv0LL9LiyK/s1600/102_4926.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRO41ihHo5zVInYXgBEW8W4T_7k5iuUnLYYmOeXVbMKWF4igNRHkyFK4x69CdxwJ1a4jRzXCX19xO-u-C6zaVsCk0fB1fU-eRISmMdsnFRvONbxv-M-VBR8jTWqkCJqCqoINsv0LL9LiyK/s320/102_4926.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5540005404315426274" /></a><br />101115 Frannie<div><br /></div><div>Fran - for time</div><div>Thrusters</div><div>Pullups</div><div><br /></div><div>21-15-9</div><div><br /></div><div><br /></div><div>Annie - for time</div><div>Double Unders</div><div>Sit ups</div><div><br /></div><div><br /></div>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-59616350248736407872010-11-12T13:45:00.000-08:002010-11-12T13:56:29.636-08:00"Nancy"If you weren't here<div>You MISSED another Good one!</div><div>This one is for the Ladies but the boys </div><div>were allowed to play too... NANCY!!!</div><div><br /></div><div><br /></div><div><br /></div><div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKFFFQvwI86wdDA-Sv58IYiB2LjT3okJU-L_354Gg5fwRSeJCGoRkrbZj27zktxYTvnF1_FweUdljfYguevM_7HN_B5J7xwTB8YRuI8kf1av5C8c9naQXEIPxRASNeEcvxb5EFnsE6phut/s1600/IMG_1160.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKFFFQvwI86wdDA-Sv58IYiB2LjT3okJU-L_354Gg5fwRSeJCGoRkrbZj27zktxYTvnF1_FweUdljfYguevM_7HN_B5J7xwTB8YRuI8kf1av5C8c9naQXEIPxRASNeEcvxb5EFnsE6phut/s320/IMG_1160.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5538784308627085890" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbV39hmfHU0-eNe6jG8WN2QJd-NIVKb0Gnvi-72kozfqi31u8S2mfi1x1cV6IcQUU810u2WYVKWDTNIkEEpfGH6TLXzjxWUQn7nlQECwGrIqwOhJcRxQNBZ7RPzDi1kMXHLnnT5dm3jEB-/s1600/IMG_1161.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbV39hmfHU0-eNe6jG8WN2QJd-NIVKb0Gnvi-72kozfqi31u8S2mfi1x1cV6IcQUU810u2WYVKWDTNIkEEpfGH6TLXzjxWUQn7nlQECwGrIqwOhJcRxQNBZ7RPzDi1kMXHLnnT5dm3jEB-/s320/IMG_1161.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5538784300859112018" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG_aB1VxSr4ADD7d2IUeAUqmhK0qpbzO8ZkSB4Pesnp8zqvVOUS_IU9wkRsTBCZkzpmGx0N8McVcH5n_duUESdcrAzt5r74Ji9NZZcNR4FEg3EURfon7GbNgjuhAevgPOIDonkbtlcWwbJ/s1600/102_4331.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG_aB1VxSr4ADD7d2IUeAUqmhK0qpbzO8ZkSB4Pesnp8zqvVOUS_IU9wkRsTBCZkzpmGx0N8McVcH5n_duUESdcrAzt5r74Ji9NZZcNR4FEg3EURfon7GbNgjuhAevgPOIDonkbtlcWwbJ/s320/102_4331.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5538784295614416162" /></a><br /><span class="Apple-style-span" style=" color: rgb(85, 85, 85); line-height: 14px; font-family:verdana, arial, sans-serif;font-size:10px;"><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">FRIDAY 101112</h3><p>"<strong>Nancy</strong>"</p><p>5 rounds for time of:<br />400 meter run<br />95 pound Overhead squat, 15 reps</p><p>Perform Max DeadLift within four minutes of you finishing Nancy...</p></span></div>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-39223560875682608502010-11-11T11:59:00.001-08:002010-11-11T12:08:43.712-08:00Happy Veteran's Day!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrdRe4zzWAgiQA-9hkKqQWqycoEaHh8l9de_USDJUDTQEAWhRnCZrXnSqDzcVELbeKNmYeKpA_hBZldyjmFSsx2o5T3mipna9hqf03bP3v_GT9dA3IkZpTLlh1XeXVwLNIvntOPJhINnlB/s1600/IMG_1124.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrdRe4zzWAgiQA-9hkKqQWqycoEaHh8l9de_USDJUDTQEAWhRnCZrXnSqDzcVELbeKNmYeKpA_hBZldyjmFSsx2o5T3mipna9hqf03bP3v_GT9dA3IkZpTLlh1XeXVwLNIvntOPJhINnlB/s320/IMG_1124.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5538386410730081442" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV_GacveW7qJi6e8UL3WUqSJTuJNHAy2OH_Fv-63L50-qcmbSq_bHsdtX4qVfO0Trmif9VPCx8n9EC_T14uysWKdUcWOnICAUc3yD0cPZ6v8MLZsaLb0VFMLDgnk6rruaebUZVOpPRYUnT/s1600/IMG_1131.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV_GacveW7qJi6e8UL3WUqSJTuJNHAy2OH_Fv-63L50-qcmbSq_bHsdtX4qVfO0Trmif9VPCx8n9EC_T14uysWKdUcWOnICAUc3yD0cPZ6v8MLZsaLb0VFMLDgnk6rruaebUZVOpPRYUnT/s320/IMG_1131.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5538386403054721122" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4sjTixQLFpOJ1Zbp0Sb6k8wNh7rzKZ9CR4HCsK0uza4S2cv0avDq7M93v1zPKTCDOPrxH_AyCx0arUqfuwDXkiqF2cMU748f1soYhlbGBxyxXvFLtThc8uBRQPg-qQLBxyB0JS_Z9z4iV/s1600/IMG_1140.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4sjTixQLFpOJ1Zbp0Sb6k8wNh7rzKZ9CR4HCsK0uza4S2cv0avDq7M93v1zPKTCDOPrxH_AyCx0arUqfuwDXkiqF2cMU748f1soYhlbGBxyxXvFLtThc8uBRQPg-qQLBxyB0JS_Z9z4iV/s320/IMG_1140.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5538386401235864258" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgirm4ZHLam8EjsbT_dpsMm14z83DVQ9ubKoA8StwR5Kftye1CA8dlhnlOdBMcj2OLD-vOPwV3_1pGLFIHt2PBautfTePBsFVAf_faPmT7LKjPdpYtlF9uytU46LsAfuuCR4jIv8nDQI53b/s1600/IMG_1145.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgirm4ZHLam8EjsbT_dpsMm14z83DVQ9ubKoA8StwR5Kftye1CA8dlhnlOdBMcj2OLD-vOPwV3_1pGLFIHt2PBautfTePBsFVAf_faPmT7LKjPdpYtlF9uytU46LsAfuuCR4jIv8nDQI53b/s320/IMG_1145.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5538386386524997730" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRy9fvnJn9jxpzHKzDJkoqI3A33IFwYLgFmUeruV5aB-8QtQbIHSuoEUsDw9JHIE8a0NDpBJf3fkmw3aFw7Z2zE7DFkYGcfgJpN5SMmAZ4Sx_2nCySVuPg-jsUoUD2oPFTB7RUd2EDjk7g/s1600/IMG_1147.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRy9fvnJn9jxpzHKzDJkoqI3A33IFwYLgFmUeruV5aB-8QtQbIHSuoEUsDw9JHIE8a0NDpBJf3fkmw3aFw7Z2zE7DFkYGcfgJpN5SMmAZ4Sx_2nCySVuPg-jsUoUD2oPFTB7RUd2EDjk7g/s320/IMG_1147.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5538386382720118338" /></a><br /><span class="Apple-style-span" style=" color: rgb(51, 51, 51); font-family:'lucida grande', tahoma, verdana, arial, sans-serif;font-size:11px;"><h3 class="UIIntentionalStory_Message" ft="{"type":"msg"}" style=" color: rgb(51, 51, 51); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: normal; font-size:13px;"><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "><span class="Apple-style-span" style="color: rgb(0, 51, 153); font-weight: bold; line-height: 14px; font-family:verdana, arial, sans-serif;">"DT"</span></span></h3><h3 class="UIIntentionalStory_Message" ft="{"type":"msg"}" style=" color: rgb(51, 51, 51); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: normal; font-size:13px;"><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "><span class="Apple-style-span" style="color: rgb(0, 51, 153); font-weight: bold; line-height: 14px; font-family:verdana, arial, sans-serif;">Five Rounds for time:</span></span></h3><h3 class="UIIntentionalStory_Message" ft="{"type":"msg"}" style=" color: rgb(51, 51, 51); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: normal; font-size:13px;"><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "><span class="Apple-style-span" style="color: rgb(0, 51, 153); font-weight: bold; line-height: 14px; font-family:verdana, arial, sans-serif;">Dead Lift 12 reps</span></span></h3><h3 class="UIIntentionalStory_Message" ft="{"type":"msg"}" style=" color: rgb(51, 51, 51); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: normal; font-size:13px;"><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "><span class="Apple-style-span" style="color: rgb(0, 51, 153); font-weight: bold; line-height: 14px; font-family:verdana, arial, sans-serif;">Hang Clean 9 reps</span></span></h3><h3 class="UIIntentionalStory_Message" ft="{"type":"msg"}" style=" color: rgb(51, 51, 51); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: normal; font-size:13px;"><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "><span class="Apple-style-span" style="color: rgb(0, 51, 153); font-weight: bold; line-height: 14px; font-family:verdana, arial, sans-serif;">Push Jerk 6 reps </span></span></h3><h3 class="UIIntentionalStory_Message" ft="{"type":"msg"}" style=" color: rgb(51, 51, 51); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: normal; font-size:13px;"><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "><span class="Apple-style-span" style="color: rgb(0, 51, 153); font-weight: bold; line-height: 14px; font-family:verdana, arial, sans-serif;"><br /></span></span></h3><h3 class="UIIntentionalStory_Message" ft="{"type":"msg"}" style=" color: rgb(51, 51, 51); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: normal; font-size:13px;"><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "><span class="Apple-style-span" style="color: rgb(0, 51, 153); font-weight: bold; line-height: 14px; font-family:verdana, arial, sans-serif;"><br /></span></span></h3><h3 class="UIIntentionalStory_Message" ft="{"type":"msg"}" style=" color: rgb(51, 51, 51); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: normal; font-size:13px;"><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "><span class="Apple-style-span" style="color: rgb(0, 51, 153); font-weight: bold; line-height: 14px; font-family:verdana, arial, sans-serif;">In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. </span></span></h3><h3 class="UIIntentionalStory_Message" ft="{"type":"msg"}" style=" color: rgb(51, 51, 51); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: normal; font-size:13px;"><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "><br /></span></h3><div><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "><br /></span></div><div><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "><br /></span></div><h3 class="UIIntentionalStory_Message" ft="{"type":"msg"}" style=" color: rgb(51, 51, 51); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: normal; font-size:13px;"><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "><br /></span></h3><h3 class="UIIntentionalStory_Message" ft="{"type":"msg"}" style=" color: rgb(51, 51, 51); margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: normal; font-size:13px;"><span class="UIIntentionalStory_Names" ft="{"type":"name"}" style="color: rgb(128, 128, 128); "> </span><span class="UIStory_Message">"...he that outlives this day, and comes safe home...he that shall live this day, and see old age will yearly on the vigil feast his neighbors...We few, We happy few, We band of brothers; for he that sheds his blood with me shall be my brother..." Godspeed to all those put in harms way...Hoorah!</span></h3><div><span class="UIStory_Message"><br /></span></div><div><span class="UIStory_Message"><br /></span></div><div><span class="UIStory_Message"><br /></span></div><div><span class="UIStory_Message"><br /></span></div><div><span class="UIStory_Message"><br /></span></div></span>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-17503472974326354102010-11-05T18:49:00.000-07:002010-11-05T19:00:45.308-07:00LumberJack 20<div><span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 13px; color: rgb(0, 51, 153); font-weight: bold; line-height: 14px; "><span class="Apple-style-span" style="color: rgb(85, 85, 85); font-weight: normal; font-size: 10px; "><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">FRIDAY 101105</h3><p>"<a href="http://www.crossfit.com/mt-archive2/005100.html" target="_blank" style="color: rgb(0, 51, 204); font-family: verdana, arial, sans-serif; font-size: 10px; text-decoration: none; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(255, 255, 255); font-weight: bold; line-height: 14px; background-position: initial initial; background-repeat: initial initial; "><strong>Lumberjack 20</strong></a>"</p><p>20 Deadlifts (275lbs)<br />Run 400m<br />20 KB swings (2pood)<br />Run 400m<br />20 Overhead Squats (115lbs)<br />Run 400m<br />20 Burpees<br />Run 400m<br />20 Pullups (Chest to Bar)<br />Run 400m<br />20 Box jumps (24")<br />Run 400m<br />20 DB Squat Cleans (45lbs each)<br />Run 400m</p><div><br /></div></span></span></div><div><span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 13px; color: rgb(0, 51, 153); font-weight: bold; line-height: 14px; "><br /></span></div><div><span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 13px; color: rgb(0, 51, 153); font-weight: bold; line-height: 14px; ">On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.<br /></span></div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3VFzv-w74wKY3pSvQ1mw9PyQlix7VzDN4LcBzrTpeDxVUrORQxbIado7SBSHHoDKs7Oa7dlAno7SNAevMDPW5Gu7ha3_EnuIets9s8v9w14QHP3gxEmFop78ZtiFSBdfvIqTPgn8HL3Z8/s1600/102_4104.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3VFzv-w74wKY3pSvQ1mw9PyQlix7VzDN4LcBzrTpeDxVUrORQxbIado7SBSHHoDKs7Oa7dlAno7SNAevMDPW5Gu7ha3_EnuIets9s8v9w14QHP3gxEmFop78ZtiFSBdfvIqTPgn8HL3Z8/s320/102_4104.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5536248413199228610" /></a><br /><div><br /></div><div>Good Luck to Joe, Emily and her husband and all other runners - whom will be running in the NYC ING Marathon! Kick but and have a grate race day. Enjoy the streets of NYC.</div>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-29483290064181160312010-10-29T19:11:00.000-07:002010-10-29T19:33:16.899-07:00Lets Go!<div><span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: -webkit-xxx-large; color: rgb(85, 85, 85); line-height: 14px; "><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">FRIDAY 101029</h3><p><span class="Apple-style-span" style="font-size: medium; ">Complete as many rounds as possible 20 minutes of:<br />10 Wallball shots, 20 pound ball<br />10 GHD Sit-ups<br />10 Back extensions</span></p></span></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZiICRFLIuLlU5JkC8T84VBel_RQXogSLpB4Qw56D7fOgykRTKO2pEh6MBZi9C25Jq1sB6BjUhyRs9LreBlGfw05TeHwVpd2cxYBsmMr8aC6SPlGhrgF3ZXSuwm7esd3aPD4Ib_7naIwWn/s1600/IMG_0470.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZiICRFLIuLlU5JkC8T84VBel_RQXogSLpB4Qw56D7fOgykRTKO2pEh6MBZi9C25Jq1sB6BjUhyRs9LreBlGfw05TeHwVpd2cxYBsmMr8aC6SPlGhrgF3ZXSuwm7esd3aPD4Ib_7naIwWn/s320/IMG_0470.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5533661061685912146" /></a><br /><span class="Apple-style-span" style=" color: rgb(85, 85, 85); line-height: 14px; font-family:verdana, arial, sans-serif;font-size:10px;"><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; "><br /></h3><p><br /></p><p><br /></p><p><span class="Apple-style-span" style="color: rgb(0, 0, 0); line-height: normal; font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:13px;"><table id="post257643" class="tborder" cellpadding="6" cellspacing="0" border="0" width="100%" align="center" style="background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(0, 0, 0); color: rgb(0, 0, 0); border-top-width: 1px; border-right-width: 1px; border-bottom-width: 1px; border-left-width: 1px; border-top-style: solid; border-right-style: solid; border-bottom-style: solid; border-left-style: solid; border-top-color: rgb(11, 25, 140); border-right-color: rgb(11, 25, 140); border-bottom-color: rgb(11, 25, 140); border-left-color: rgb(11, 25, 140); background-position: initial initial; background-repeat: initial initial; "><tbody><tr valign="top"><td class="alt1" id="td_post_257643" style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; background-image: initial; background-attachment: initial; background-origin: initial; background-clip: initial; background-color: rgb(255, 255, 255); color: rgb(0, 0, 0); border-right-width: 1px; border-right-style: solid; border-right-color: rgb(0, 0, 0); background-position: initial initial; background-repeat: initial initial; "><div id="post_message_257643">“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” -- Yuri Vlasov, Soviet Weightlifter</div></td></tr><tr></tr></tbody></table><br /></span></p></span>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-21616733024628027252010-08-30T08:34:00.000-07:002010-08-30T08:37:16.122-07:00<span class="Apple-style-span" style="font-family: 'Arial Black'; line-height: 21px; white-space: nowrap; "><span class="Apple-style-span" style="color:#3333FF;"><span class="Apple-style-span" style="font-size: small;">"Our kids should be the most important part of our lives. My daughter certainly is. But, who do <br />you think is the most important part of their lives?<br />WE ARE and don't you think we owe it to our kids to be around as long as possible.."<br /><br />As told to someone who tried to give me the excuse:<br />"I really like this but, I have no time to workout, I do everything formy kids."</span></span></span>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-32837418952929424072010-08-30T08:26:00.000-07:002010-08-30T08:33:07.988-07:00<div><span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">MONDAY 100830</h3><p>With a 45 pound barbell,</p><p>21-15- and 9 reps for time of:<br />*Turkish Get-ups, alternating arms<br />*Sotts press</p></span></div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia-KFTi_qGusAgtjH_JupHl-7XXSPDXShOtJdSx6mpEac6lKiMD4z29ZlG7cao38nUhpeuRMXfnRAaxq4j8QXQP7Mo4zAf5k9u_BtuuEHqzmZdH_00zBtuotPgsoFjAT5Lt_bD7XsmUcfL/s1600/100_5629.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia-KFTi_qGusAgtjH_JupHl-7XXSPDXShOtJdSx6mpEac6lKiMD4z29ZlG7cao38nUhpeuRMXfnRAaxq4j8QXQP7Mo4zAf5k9u_BtuuEHqzmZdH_00zBtuotPgsoFjAT5Lt_bD7XsmUcfL/s320/100_5629.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5511226073270334530" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo4FGPluZESn6KjxXmfvJMC3BLok4_kLI5CgzHkmglVh7Du_RUQJPrtvy7UTlj0BaDbOzfcG0Pa5JLrXvYBtph-WXQyypSX7BrpI2oxAR5CPs5CTNeNGni53r1znJQ5P-8YfPrcrUT8VXK/s1600/102_3944.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo4FGPluZESn6KjxXmfvJMC3BLok4_kLI5CgzHkmglVh7Du_RUQJPrtvy7UTlj0BaDbOzfcG0Pa5JLrXvYBtph-WXQyypSX7BrpI2oxAR5CPs5CTNeNGni53r1znJQ5P-8YfPrcrUT8VXK/s320/102_3944.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5511226062796482754" /></a><br /><span class="Apple-style-span" style=" line-height: 21px; white-space: nowrap; font-family:'Arial Black';font-size:14px;"><span class="Apple-style-span" style="color:#3333FF;"><div><br /></div><div><br /></div>"Our kids should be the most important part of our lives. My daughter certainly is. But, who do you think is the most important part of their lives?<br />WE ARE and don't you think we owe it to our kids to be around as long as possible.."<br /><br />As told to someone who tried to give me the excuse:<br />"I really like this but, I have no time to workout, I do everything for my kids." </span></span>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-13998865945969349952010-08-26T10:56:00.000-07:002010-08-26T11:15:34.013-07:00Fear<div><span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">THURSDAY 100826</h3><p>For time:<br />21 Pull-ups<br />21 Handstand Push-ups<br />18 Pull-ups<br />18 Handstand Push-ups<br />15 Pull-ups<br />15 Handstand Push-ups<br />12 Pull-ups<br />12 Handstand Push-ups<br />9 Pull-ups<br />9 Handstand Push-ups<br />6 Pull-ups<br />6 Handstand Push-ups<br />3 Pull-ups<br />3 Handstand Push-ups<br />Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.</p></span></div><div><br /></div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik5s9rJGhe6YbCay9yPb1UJKtxSCR0HvrvJ-yuQjqwJvZq7GsF0NC19Zkgw1Z7FSuPgluHlk2OnC7nZQo6dF43Mo8rMLWeE2-SvH9okww1IkatiqCCTBlMj4mYb935gPxcbyoXwAXyVqcM/s1600/IMG_0847.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik5s9rJGhe6YbCay9yPb1UJKtxSCR0HvrvJ-yuQjqwJvZq7GsF0NC19Zkgw1Z7FSuPgluHlk2OnC7nZQo6dF43Mo8rMLWeE2-SvH9okww1IkatiqCCTBlMj4mYb935gPxcbyoXwAXyVqcM/s320/IMG_0847.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5509783429120563106" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjybUxsyUM4jBBQMV63azisT0j1Z-uXlor83xSIUYecPgSk2fBbmqbGGRAXR_OGW2ektfi8zckJ5w05vSoo-k_1qM2Y9w-0O5uTr0v8WSEdzVWyDxm6-p7IvThAfCLeK9b2RonmN6__pbfp/s1600/IMG_0822.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjybUxsyUM4jBBQMV63azisT0j1Z-uXlor83xSIUYecPgSk2fBbmqbGGRAXR_OGW2ektfi8zckJ5w05vSoo-k_1qM2Y9w-0O5uTr0v8WSEdzVWyDxm6-p7IvThAfCLeK9b2RonmN6__pbfp/s320/IMG_0822.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5509783426137368050" /></a><br /><div><span class="Apple-style-span" style="color:#009900;"><br /></span></div><div><span class="Apple-style-span" style=" color: rgb(255, 255, 255); font-family:'Helvetica Neue', Arial, Helvetica, Geneva, sans-serif;font-size:14px;"><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 20px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: bold; line-height: 36px; font-size:32px;"><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="cufon cufon-canvas" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-indent: 0px !important; display: inline-block !important; position: relative !important; vertical-align: middle !important; line-height: 1px !important; width: 79px; height: 32px; font-size:1px !important;"><span class="Apple-style-span" style="color:#009900;"><span class="cufon-alt" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; display: inline-block !important; width: 0px !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; "></span></span></span></span></h2><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 14pt; "><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-style: normal; font-weight: bold; "><span class="Apple-style-span" style="color:#009900;">Fear</span></strong></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 14pt; "><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-style: normal; font-weight: bold; "><span class="Apple-style-span" style="color:#009900;">Let’s talk about fear. Fear plays an important role in our lives; it protects us in dangerous situations, heightens awareness, and can be very helpful if not life saving.</span></strong><span class="Apple-style-span" style="color:#009900;"> Fear can evoke a fight or flight response, an important and powerful emotional and biological reaction. We all know what this feels like. Our heart races, we become hyper-aware, we sweat, and adrenaline is introduced into our bloodstream. These symptoms are a classic reaction to external fears. Spiders, heights, public speaking, and thrusters are good examples of these external sources of fear.</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 14pt; "><span class="Apple-style-span" style="color:#009900;">The fear I’d like to talk about is just as deep seated; however, not a reaction to life and death situations. I’m talking about the fear we have learned in reaction to things that make us uncomfortable. This internal fear could be evidenced by the self-doubt, anxiety, nervousness, or self-consciousness that many of us feel in the gym (not to mention our every day lives). This fear takes many forms. Fear of failure, fear of losing, or fear of looking foolish in front of others just to name a few. What if I look stupid? What if I miss? What if I fall over? What if other people don’t like me? What if I finish dead last? What if I don’t meet others expectations? What if I don’t PR? Have you asked yourself any of these questions in the gym before? I’d be surprised if you hadn’t. What do you do with this fear? It can be motivating, drive us to do better and overcome; however, it can also be detrimental and debilitating.</span></p><h3 style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: bold; line-height: 32px; font-size:28px;"><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="cufon cufon-canvas" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-indent: 0px !important; display: inline-block !important; position: relative !important; vertical-align: middle !important; line-height: 1px !important; width: 143px; height: 28px; font-size:1px !important;"><span class="Apple-style-span" style="color:#009900;"><canvas width="159" height="32" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; position: relative !important; width: 159px; height: 32px; top: -4px; left: -1px; "></canvas></span><span class="Apple-style-span" style="color:#009900;"><span class="cufon-alt" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; display: inline-block !important; width: 0px !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; "></span></span></span></span></h3><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 14pt; "><span class="Apple-style-span" style="color:#009900;">The symptoms of this fear can reach far into your life, and they show up in CrossFit as well. Have you ever intentionally miscounted? Have you ever given up or quit because you’re not having a great workout? Have you ever not come to the gym because you’re ‘not good’ at what we were doing that day? Do you make excuses like ‘I’m tired’, ‘I didn’t eat well today’, ‘my hands hurt’, ‘it’s too hard’, or ‘I’m too sore’? First, I have done all of these things before. Why? I’m afraid. This is something that I am constantly working on, and I’ve seen in everyone at the gym at times. It is not something that I claim to have personally defeated or overcome, but being aware of this can improve your performance in the gym as well as your daily life. I must preface this by saying that all of what follows is easy to say and hard to do. It looks very simple, but takes dedication and major effort (remind you of anything).</span></p><h3 style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-weight: bold; line-height: 32px; font-size:28px;"><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="cufon cufon-canvas" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-indent: 0px !important; display: inline-block !important; position: relative !important; vertical-align: middle !important; line-height: 1px !important; width: 48px; height: 28px; font-size:1px !important;"><span class="Apple-style-span" style="color:#009900;"><canvas width="70" height="32" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; position: relative !important; width: 70px; height: 32px; top: -4px; left: -1px; "></canvas></span><span class="Apple-style-span" style="color:#009900;"><span class="cufon-alt" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; display: inline-block !important; width: 0px !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; "></span></span></span><span class="cufon cufon-canvas" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-indent: 0px !important; display: inline-block !important; position: relative !important; vertical-align: middle !important; line-height: 1px !important; width: 26px; height: 28px; font-size:1px !important;"><span class="Apple-style-span" style="color:#009900;"><canvas width="48" height="32" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; position: relative !important; width: 48px; height: 32px; top: -4px; left: -1px; "></canvas></span><span class="Apple-style-span" style="color:#009900;"><span class="cufon-alt" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; display: inline-block !important; width: 0px !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; "></span></span></span><span class="cufon cufon-canvas" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-indent: 0px !important; display: inline-block !important; position: relative !important; vertical-align: middle !important; line-height: 1px !important; width: 47px; height: 28px; font-size:1px !important;"><span class="Apple-style-span" style="color:#009900;"><canvas width="69" height="32" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; position: relative !important; width: 69px; height: 32px; top: -4px; left: -1px; "></canvas></span><span class="Apple-style-span" style="color:#009900;"><span class="cufon-alt" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; display: inline-block !important; width: 0px !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; "></span></span></span><span class="cufon cufon-canvas" style="margin-top: 0px; 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margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; position: relative !important; width: 89px; height: 32px; top: -4px; left: -1px; "></canvas></span><span class="Apple-style-span" style="color:#009900;"><span class="cufon-alt" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; display: inline-block !important; width: 0px !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; "></span></span></span><span class="cufon cufon-canvas" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-indent: 0px !important; display: inline-block !important; position: relative !important; vertical-align: middle !important; line-height: 1px !important; width: 141px; height: 28px; font-size:1px !important;"><span class="Apple-style-span" style="color:#009900;"><canvas width="157" height="32" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; position: relative !important; width: 157px; height: 32px; top: -4px; left: -1px; "></canvas></span><span class="Apple-style-span" style="color:#009900;"><span class="cufon-alt" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; display: inline-block !important; width: 0px !important; height: 0px !important; overflow-x: hidden !important; overflow-y: hidden !important; text-indent: -10000in !important; "></span></span></span></span></h3><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 14pt; "><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-style: normal; font-weight: bold; "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="color:#009900;">1. Be aware and inquisitive.</span></span></strong><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="color:#009900;"> </span></span><span class="Apple-style-span" style="color:#009900;">Try to recognize these feelings when they come up, and ask yourself what you’re feeling, and why you may be feeling it. If you have the ability to recognize your emotions or thoughts in the moment then great! If not, take a minute to think about it after the WOD, it can be easier to think then and many things are clearer. Make notes about your mental performance in your logbook, reflect, remember, and record the thoughts and feelings which helped or hindered your performance.</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 14pt; "><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-style: normal; font-weight: bold; "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="color:#009900;">2. Practice honesty.</span></span></strong><span class="Apple-style-span" style="color:#009900;"> If you are making excuses, reacting to your fears, or selling yourself short, acknowledge it. If you are holding back because you’re afraid, try to admit it. This may begin as a completely internal process (if you’re going to be honest with only one person, it may as well be yourself), however, as you feel more comfortable with this concept, try letting someone you trust know about these things as well.</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 14pt; "><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-style: normal; font-weight: bold; "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="color:#009900;">3. Strive for accountability</span></span></strong><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-style: normal; font-weight: bold; "><span class="Apple-style-span" style="color:#009900;">.</span></strong><span class="Apple-style-span" style="color:#009900;"> Ask someone that cares about you hold you accountable. Close friends, spouses, workout partners, or trainers are all great people for this. Let them know what you’re shortcomings or fears are and the things you’d like to be working on. For example, you could let your trainer know that pull-ups scare you, you’re not good at them, you’re afraid to finish last, and you make excuses about your hands hurting when they come up in a WOD. You want to get better, so when they hear you making excuses, to please call you out in a straightforward caring way. In short, ask them to let you know if they think you are short changing yourself, making excuses, or holding yourself back.</span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 5px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 14pt; "><strong style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-style: normal; font-weight: bold; "><span class="Apple-style-span" style="color:#009900;">We CrossFit because it’s fun, but it’s also about increasing work capacity and functional movement.</span></strong><span class="Apple-style-span" style="color:#009900;"> Recognizing your fears and shortcomings and working to overcome them will ultimately increase your work capacity, overall fitness, and quality of life. Be aware, honest, and accountable. Practice functional movement for your mind.</span></p></span></div>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-77066372259542662552010-08-25T07:37:00.000-07:002010-08-25T07:46:26.165-07:00Tabata- Row<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhkTBbXscKwydD0MsDU9fo_Rl5QSt5rej2H_gxxOOYoXaze7B-p6XjfNlaSwpxjW-Qc-GQyvsHqEiPMSyO08jLy3iyDYjsBneSI1y67PXx2hENvr6o7tcZD3hpGCWM8Llp06ouRbJwBKwO/s1600/IMG_0375.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhkTBbXscKwydD0MsDU9fo_Rl5QSt5rej2H_gxxOOYoXaze7B-p6XjfNlaSwpxjW-Qc-GQyvsHqEiPMSyO08jLy3iyDYjsBneSI1y67PXx2hENvr6o7tcZD3hpGCWM8Llp06ouRbJwBKwO/s320/IMG_0375.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5509358850199844802" /></a><br /><span class="Apple-style-span" style=" color: rgb(85, 85, 85); line-height: 14px; font-family:verdana, arial, sans-serif;font-size:10px;"><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">WEDNESDAY 100825</h3><p>"<strong>Tabata Row</strong>"</p><p>Tabata Row<br /><br /></p><p>Trading Places</p><p>18 OHP---2 Push Ups</p><p>16 4</p><p>14<span class="Apple-tab-span" style="white-space:pre"> </span> 6</p><p>And so on until you get to 2 OHP -- 18 Push ups</p><p><br /></p><p>The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. </p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><img src="http://warriordash.com/images/home_text1.gif" alt="Warrior Dash is the ultimate event for thrill-seeking athletes. This six-kilometer race is held on the most demanding and unique 143 acres of terrain the Midwest has to offer. Participants will take on 13 intense obstacles and celebrate their feat with music, beer and muddy shorts." border="0" /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><img src="http://warriordash.com/images/footer_pic1.gif" width="910" height="401" /></p><p><br /></p><p>WWW.warriordash.com</p><p>Sign up and join the fun.</p></span>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-27766224934161901622010-08-24T09:00:00.000-07:002010-08-24T09:06:30.165-07:00We Are Different<div><span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">TUESDAY 100824</h3><p>Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:<br />50 Jump and touch<br />40 Squats<br />30 Sit-ups<br />20-Push-ups<br />10 Pull-ups</p></span></div><div><br /></div><div><br /></div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrxt4PEQjUZmGgLYtGgYvAjzABTN1FxlkaU7B_3EXndbZaeUBhI_GM3csI9u1Y8iA7H23L0D3lxmFUqXc4bzRzuHw4osKT785U9lVehmGszk1boTsjzlm8LXezspItXlJqT9-deAo_jjf6/s1600/100_5636.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 298px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrxt4PEQjUZmGgLYtGgYvAjzABTN1FxlkaU7B_3EXndbZaeUBhI_GM3csI9u1Y8iA7H23L0D3lxmFUqXc4bzRzuHw4osKT785U9lVehmGszk1boTsjzlm8LXezspItXlJqT9-deAo_jjf6/s320/100_5636.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5509007503508988754" /></a><br /><div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtdSrJwm4q4MlEoHggop8KL-ZmzhN4MPYE2XoCJnDSntknrnKIkUFX1WUvDZXX1co8tPIcrWsROIPq1iLlFs2mgGYWcc_EVFKYbp3crBTHVoy2e_G9OOVF9hBXkcyKhyphenhyphenqT1aPfpBt_lKpI/s1600/100_5637.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 235px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtdSrJwm4q4MlEoHggop8KL-ZmzhN4MPYE2XoCJnDSntknrnKIkUFX1WUvDZXX1co8tPIcrWsROIPq1iLlFs2mgGYWcc_EVFKYbp3crBTHVoy2e_G9OOVF9hBXkcyKhyphenhyphenqT1aPfpBt_lKpI/s320/100_5637.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5509007494702481986" /></a><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', Verdana, sans-serif; font-size: small; color: rgb(255, 255, 255); line-height: 19px; "><h3 class="entry-header" style="font-weight: bold; margin-top: 1px; margin-bottom: 10px; margin-right: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; color: rgb(255, 255, 255); font-family: 'Trebuchet MS', Verdana, sans-serif; font-size: large; line-height: normal; text-align: left; ">WE ARE DIFFERENT</h3><div class="entry-content" style="position: static; clear: both; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; "><div class="entry-body" style="clear: both; "><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "><span class="Apple-style-span" style="color:#CC0000;">We Are Different!</span></p><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "><span class="Apple-style-span" style="color:#CC0000;">One of our CrossFit buddies over at </span><a href="http://www.crossfithollywood.com/" target="_blank" style="text-decoration: underline; font-weight: bold; "><span class="Apple-style-span" style="color:#CC0000;">Crossfit Hollywood</span></a><span class="Apple-style-span" style="color:#CC0000;"> wrote this, and I think it sums up Crossfitters perfectly!</span></p><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "></p><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "><span style="font-size: 14px; "><span style="font-size: 14px; "><em><span style="font-size: 14px; "><span class="Apple-style-span" style="color:#CC0000;">By Jonathan Heuer</span></span></em></span></span></p><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "><strong><span style="font-size: 14px; "><span style="font-size: 14px; "><em><span class="Apple-style-span" style="color:#CC0000;"><span style="font-size: 14px; "></span></span></em></span></span></strong></p><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "><span style="font-size: 14px; "><span style="font-size: 14px; "><em><span style="font-size: 14px; "><span class="Apple-style-span" style="color:#CC0000;">"We are a different breed. We get excited by things most people avoid. The idea of being laid out on our backs after a workout is appealing. We strive on performance, deal with the pain, and take pleasure in small victories. 5 more pounds, 2 seconds quicker, an inch higher: these are the milestones we live for. These are the reasons we come in day after day and do what we do. We love the suck.</span></span></em></span></span></p><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "><span style="font-size: 14px; "><span style="font-size: 14px; "><em><span class="Apple-style-span" style="color:#CC0000;"><span style="font-size: 14px; "></span></span></em></span></span></p><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "><span style="font-size: 14px; "><span style="font-size: 14px; "><em><span style="font-size: 14px; "><span class="Apple-style-span" style="color:#CC0000;">We are also a little ridiculous. We try and explain to friends and family why our shins are always scraped open, why our hands are ripped, why we’re having trouble walking down stairs that day, and then immediately try to convince them why they should come and do it. We tend towards a cult-like mentality. (Get more than two of us together and try to have a conversation about something else. Won’t happen.) We get way more excited about food than is normal, and we take cheat meals very seriously. We wear ridiculous looking shoes, or sometimes no shoes at all. We cheer when someone gets their first hand-tear and then take a picture of it. We congratulate someone for puking during a workout, and none of this seems unusual to us.</span></span></em></span></span></p><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "><span style="font-size: 14px; "><span style="font-size: 14px; "><em><span class="Apple-style-span" style="color:#CC0000;"><span style="font-size: 14px; "></span></span></em></span></span></p><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "><span style="font-size: 14px; "><span style="font-size: 14px; "><em><span style="font-size: 14px; "><span class="Apple-style-span" style="color:#CC0000;">Most of all we are a community. We suffer together and we succeed together. We cheer each other on. We help each other push past the pain and achieve things we never thought possible. Both inside and outside of the gym we are family. We come from all walks of life to find a common ground: Crossfit.</span></span></em></span></span></p><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "><span style="font-size: 14px; "><span style="font-size: 14px; "><em><span class="Apple-style-span" style="color:#CC0000;"><span style="font-size: 14px; "></span></span></em></span></span></p><p style="margin-top: 10px; margin-bottom: 10px; text-align: left; "><span style="font-size: 14px; "><span style="font-size: 14px; "><em><span style="font-size: 14px; "><span class="Apple-style-span" style="color:#CC0000;">3…2…1… GO!"</span></span></em></span></span></p></div></div></span></div>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-46911002290417545782010-08-23T07:38:00.000-07:002010-08-23T07:47:54.697-07:0030:20<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPNIEGLHqti5Dm-tkeORPcWiM2xH4I0lxKsDBo_JJR11Ai1BO1bgKsTOdTp1jtRd_g5tGAn8o76ixQHBv9ZsUpYsS_QxZ3c-h7qd3OmvFDCbUD820qZcWn9Q2auqkhISHKAW9XfVVJgStI/s1600/102_3500.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPNIEGLHqti5Dm-tkeORPcWiM2xH4I0lxKsDBo_JJR11Ai1BO1bgKsTOdTp1jtRd_g5tGAn8o76ixQHBv9ZsUpYsS_QxZ3c-h7qd3OmvFDCbUD820qZcWn9Q2auqkhISHKAW9XfVVJgStI/s320/102_3500.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5508615599159406834" /></a><br />Monday<div>100823</div><div><br /></div><div><br /></div><div>30:20</div><div><br /></div><div>3 rounds of:</div><div><br /></div><div>30 dips --followed by 20 double unders</div><div><br /></div><div>30 pushups---<span class="Apple-tab-span" style="white-space:pre"> </span>20 double under</div><div><br /></div><div>30 deadlift---<span class="Apple-tab-span" style="white-space:pre"> </span>20 double under</div><div><br /></div><div>30 kb clean<span class="Apple-tab-span" style="white-space:pre"> </span>20 double under</div><div><br /></div><div><br /></div><div><br /></div><div><span class="Apple-style-span" style="font-family: arial; font-size: small; font-style: italic; "><p><span _extended="true" style="font-style: normal; "><strong>We will be following a "strength biased" program. That being said, if you are only working out three days a week, I would encourage you to always get in your four strength workouts for the week. That is correct four days a week. You can't go wrong getting stronger. It makes the work toward getting better conditioned much easier. In my years of training folks, it is always the women/men who start with a good strength base that see better overall results quicker than those who never strength trained. Besides that, there are two benefits to strength training that I can think of right off the bat that should encourage anyone to focus on strength training:</strong></span></p><p><strong></strong></p><ol><li><strong>A solid musculature frame is less likely to be injured in day to day tasks.</strong></li><li><strong>Strength training increases bone density. The last thing I want is to have brittle bones. I don't know about you, but I want to avoid being a fragile old person as long as possible. There are many people I need to share this gift with.</strong></li></ol><p><strong>So what if you are working out only three days a week or less? Recently, I read a common scenario posted a deadlift session that was three lifts on the minute for eight minutes at 70% of your one rep max. A longtime member did the workout with 125#. WTF??? I was baffled. When asked why her load was so light, the woman admitted that she was not hitting the deadlift strength training days. Basically, <u>she did not like to deadlift and was</u> <u>avoiding it.</u> Her max deadlift was not anywhere near where it should be. I will go out on a limb here and state this: <span style="color:#0000ff;">If you had to pick only two strength movements to train consistently, pick the squat and the deadlift. In my humble opinion, these two movements will benefit you the most overall than any other movements. You may not ever get a really strong upper body missing the other lifts, but your body will be better suited in the long run with strong legs, a strong back, and a solid core....all things that benefit from the squat and the deadlift.</span></strong></p><p><strong>Training consistently is tough. For those of you less fortunate, or simply not desiring to work so hard, fret not! Attack the days you do train vigorously. Embrace strength training. Enjoy your rest days or take the weekend off. What really matters is that you train consistently. </strong></p><p><span _extended="true" style="font-style: normal; "><strong>They say do things and take things in moderation. Guess what? This type of passive behavior will NEVER be remembered!!!! That's right, think of anyone who has stood the test of time for doing things in moderation.</strong></span></p><p><span _extended="true" style="font-style: normal; "><strong>There is a Fire burning within. Moderation just won't get the things we are meant to accomplish by dipping our feet in the water.</strong></span></p><p><span _extended="true" style="font-style: normal; "><strong>My FAITH runs through me, and my hunger for more will keep me jumping in the water.</strong></span></p><p><span _extended="true" style="font-style: normal; "><strong>The 3 "P's" Purity, Prayer = Power!!!!!!! I just Love reading my book.</strong></span></p><p><span _extended="true" style="font-style: normal; "><strong>Who else is ready to jump the risky waters ahead? -Artie K</strong></span></p><p><span class="Apple-style-span" style="font-style: normal;"><b><br /></b></span></p><p><span class="Apple-style-span" style="font-style: normal;"><b><br /></b></span></p><p><span class="Apple-style-span" style="font-style: normal;"><b><br /></b></span></p></span></div>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-20926853300356208272010-08-21T05:34:00.000-07:002010-08-21T05:38:23.895-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCDNXgl3b1SocOePIEeTsSoI_dO3O4svY_PRG3s9TVFD1b-Ux5t4OcN35vozhsdU45vw0JV1YcogmVwcu1nhX_yn9gjCcOWnEXG3dR7NNWU0FRXzunIe9kxW9eChXtXLPB25-Rd8GDxkPI/s1600/IMG_0556.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCDNXgl3b1SocOePIEeTsSoI_dO3O4svY_PRG3s9TVFD1b-Ux5t4OcN35vozhsdU45vw0JV1YcogmVwcu1nhX_yn9gjCcOWnEXG3dR7NNWU0FRXzunIe9kxW9eChXtXLPB25-Rd8GDxkPI/s320/IMG_0556.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5507841317166125890" /><span class="Apple-style-span" style="color: rgb(85, 85, 85); font-family: verdana, arial, sans-serif; font-size: 10px; -webkit-text-decorations-in-effect: none; line-height: 14px; "><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">SATURDAY 100821</h3><p>30-25-20-15 and 10 rep rounds of:<br />Burpees<br />Box jumps, 24 inch box<br />Toes to bar</p></span></a><div><span class="Apple-style-span" style="color:#0000EE;"><span class="Apple-style-span" style="text-decoration: underline;"><br /></span></span><br /></div>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-80249440343606998122010-08-20T21:07:00.000-07:002010-08-20T21:13:03.562-07:00Split Jerk100820<div><br /></div><div>200 kbs</div><div>50 bodyblast</div><div><br /></div><div>1-1-1-1-1 Split jerk</div><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzshzZBI06U9kymqdvQ-ZYufpelvC7iZwd3267EI6nzVYwF7yJTpBN5tgB-eS6U0JAVRj0Gpljf27hvuw-KTA' class='b-hbp-video b-uploaded' frameborder='0'></iframe><div>Here is the Atlas Stone. These stones are made by mother nature.</div><div><br /></div>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-74862427159282117202010-08-19T11:41:00.000-07:002010-08-19T12:04:02.714-07:00"JT"<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmAxq0eKvS04wEiHIK4I3VdgckalMQE3cwn1krfmb6P2cdAFcXNPtc2D5VjDVdEktcCF43d0CHNvb9SjVBiPlSVfKfhF_9iNmk-0ZKa2cJBVFohWcp6N5eKcXHpyQtgFlpdqgQNrVRwuMG/s1600/102_4104.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmAxq0eKvS04wEiHIK4I3VdgckalMQE3cwn1krfmb6P2cdAFcXNPtc2D5VjDVdEktcCF43d0CHNvb9SjVBiPlSVfKfhF_9iNmk-0ZKa2cJBVFohWcp6N5eKcXHpyQtgFlpdqgQNrVRwuMG/s320/102_4104.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5507194920331134690" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtdPUwCyJw0uCDoiKZh8ZHsZxuI3LBzhGGhUNQtWu1nU_p4qmNjrvT5N60yAyp5yTExgMyCNJalLUBjhTZF5wHSfNH_FKfsvfDWf_aITC-k2VCAr9YIQf0i1_MixYVPTxZtKAfE4Ey5guh/s1600/102_3432.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtdPUwCyJw0uCDoiKZh8ZHsZxuI3LBzhGGhUNQtWu1nU_p4qmNjrvT5N60yAyp5yTExgMyCNJalLUBjhTZF5wHSfNH_FKfsvfDWf_aITC-k2VCAr9YIQf0i1_MixYVPTxZtKAfE4Ey5guh/s320/102_3432.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5507194913741936946" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwjRUkL6xY8_QLcY9l7Q3DsiwEiLUqVehyDKMz_LoSDfyHUnEVdvwoPpCYBSlCKaj2w1qFYw-l5T5nphL6bkycrejt5VCWCDLnj58hLGXSAgpUrBmYfuPg3dC_e4Ghu8UMJKf4QJAyunjN/s1600/102_3682.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwjRUkL6xY8_QLcY9l7Q3DsiwEiLUqVehyDKMz_LoSDfyHUnEVdvwoPpCYBSlCKaj2w1qFYw-l5T5nphL6bkycrejt5VCWCDLnj58hLGXSAgpUrBmYfuPg3dC_e4Ghu8UMJKf4QJAyunjN/s320/102_3682.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5507194906838024386" /></a><br />100819<div>Thursday</div><div><br /></div><div>"JT" for time:</div><div> Handstand push ups</div><div> Ring Dips</div><div> Push ups</div><div>21-15-9</div><div><br /></div><div>Master... What is a Master?</div><div>A Martial Artist travels to China with his "master" to visit the Shaolin monks and wants to learn extra special secret training from the Shaolin monks. The Martial Artist asks his "master" to talk to the Shaolin monk about teaching him the secret moves. The monk asks "Let me see your punch." The Martial Artist chuckles and tells his "master" that he is interested in the "secret" training. Again the monk asks to see his punch by punching into a candle and stopping just short by an inch. The Martial Artist does just that. The monk is pleased by the punch. The monk then shows his punch and stops 1 foot from the candle and the candle blows off. The Martial Artist says that is what I want to learn.</div><div><br /></div><div>Practice the basics and you will become a "Master" of them. You can show me 10000 ways to punch but I will not be scared. I will respect your punch that you practiced 10000 times.</div><div>Practice, Practice, Practice....</div>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-8058477690269580152010-08-18T07:39:00.000-07:002010-08-18T08:04:48.659-07:00Globo gym or CrossFit<span class="Apple-style-span" style=" ;font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:13px;"><div><b><span class="Apple-style-span" style=" font-weight: normal; color: rgb(102, 102, 102); line-height: 22px; font-family:Arial, Helvetica, sans-serif;"><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 20px; padding-left: 0px; outline-width: 0px; outline-style: initial; outline-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; "><b>100818</b></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 20px; padding-left: 0px; outline-width: 0px; outline-style: initial; outline-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; "><b>Wednesday:</b></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 20px; padding-left: 0px; outline-width: 0px; outline-style: initial; outline-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; "><strong>For Time:</strong><br />30 Calorie Row<br />30 Thrusters<strong> (95/65#)</strong><br />3 Rope Climbs 15′(sub-30 towel pull ups)<br />30 Swings (32/24kg or 70/50#)<br />20 Calorie Row<br />20 Thrusters<strong> (115/75#)</strong><br />2 Rope Climbs 15′(sub 20 towel pull ups)<br />20 Swings (32/24kg or 70/50#)<br />10 Calorie Rower<br />10 Thrusters<strong> (135/95#)</strong><br />1 Rope Climbs 15′(sub-10 towel pull ups)<br />10 Swings (32/24kg or 70/50#)</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 20px; padding-left: 0px; outline-width: 0px; outline-style: initial; outline-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; "><em>25-min time limit</em></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 20px; padding-left: 0px; outline-width: 0px; outline-style: initial; outline-color: initial; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; "><i><br /></i></p></span></b></div><div><b><br /></b></div><div><b>Globo gym or CrossFit?</b></div><div><br /></div>I visited a Crossfit affiliate for the first time ever this weekend. Allow me to compare and contrast a first-time Crossfit visit vs. a first-time Globo gym visit. Globo first:<ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">Enter gym. Notice front desk employee sitting in front of a computer. Wait about 15-20 seconds for them to stop playing solitaire or Facebook.</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">“Hi, I’m Brian. This is my first time here.” “Oh, let me get a “trainer” to show you around.”</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">Walk through the gym. Trainer shows you the “cardio areas”, which consist of rows upon rows of treadmills, ellipticals, and stationary bikes.</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">Next, you are shown the “machines areas”. Various contraptions with diagrams that highlight whatever muscle group the thing is supposed to isolate. If you’re lucky, they’ll have Hammer Strength stuff!! You may get a line like “This machine is designed to work you exactly like free weights.” You think to yourself, “Hmmm, well why not just do free weights, then?” You also note that at least 2 of the four walls in every area are made up entirely of mirrors. And people are standing and looking at themselves in them.</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">The tour continues: “Here we have the free weight area. You can use this if you want to get hyoooge.” This typically equates to the square footage of a walk-in closet. Work boots, little tank-tops, and multiple shakers full of supplements abound.</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">Now, the all-important retreat into a tiny office where you get the used-car sale. Something like, “Well, typically our memberships are $59/mo, plus a $269 sign-up fee. We’ll waive the fee and set you up on a tiered payment plan where every year the fee will drop 11.59043% until you reach year 4, at which point…” blah blah blah. You counter with, “Well my friend pays $20/mo with no sign-up fee.” They respond, “I’ll have to get my manager.” The dance continues. You threaten to walk out. At this point, you may or may not get the “super secret pricing deal”. You realize you’ve lost a little bit of your soul. They throw in free tanning.</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">You are now a member. You work out for 2 years. You see the same people every day. You never talk to them. After 2 years you notice that they all look exactly the same as the first day you ever saw them, despite the fact that they spend at least an hour a day on the elliptical while reading a magazine or talking on their cell phones.</li></ul><br />OK, the Crossfit gym first-time experience:<ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">The first thing you notice is that there really isn’t a front door - it’s a garage door. Or two. Did this place used to be an auto shop?</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">The next thing you notice are people on the floor gasping for air. You can see this clearly as the whole place is one open room and the garage doors are open.</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">You walk in. At first, you’re not quite sure who works there and who works out there - they all look about the same. Eventually, a trainer or owner finds you and greets you enthusiastically.</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">You’re invited to take part in a workout. As you wait for the current group to finish up, you take notice of your surroundings.</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">No air conditioning. No mirrors. Not a single treadmill. Rowers - uh oh.</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">Ropes and gymnastics rings hanging from the ceiling. Kettlebells. Weight racks. Weird rubber weights. Lots and lots and lots of places to do pull-ups. Instead of mirrors, the walls are covered with dry-erase boards. And peoples names are listed under various workouts that have girls’ names as the titles. Obviously people compete over everything here. As people finish the workout and peel themselves off the floor, you notice that they all seem to be friends.</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">OK, time for the workout. A trainer takes you and whoever else is there for a first-time visit and you do some stretches, and then they actually teach you how to do whatever you’re going to be doing that day. Real instruction (with PVC pipe), and the guy (or girl) actually sounds like they know what they’re talking about.</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">Workout time. 3-2-1-go. 1 minute into the workout you realize that you actually might die before it’s done. You regret eating whatever it was you ate for breakfast, because you’re pretty sure everybody is going to see it coming out of your mouth. 7 minutes later you’re finished, and soaked with sweat on a pile on the floor. You think to yourself that you did more work in 7 minutes than most people at your old globo did in a month.</li></ul><ul><li style="font: normal normal normal 10pt/normal verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; ">After the workout, you’re told you can hang around and ask questions or go home and ice yourself down. No pitch.</li></ul><br />Now, which one sounds better? I’m pretty sure I have not exaggerated anything here - these are my actual experiences. I’m also joining the Crossfit gym.</span><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size:13px;"><br /></span></span></div><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxIUK41pauzbalWgtApRSApOiQmij0GWssSqVobGxiYbE3ueFvYnmJ7uWrAdGRFSMgGLT2kp3HQpWeUgZNUUA' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-17144528310596720352010-08-17T10:13:00.000-07:002010-08-17T10:17:45.409-07:00Bring your running Shoes!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaFJBEXuZOw5ep0ohcFQGmeANI3D8skXJ_ZBVw1_MUvr7IZkpdNPPtFyc2-Syi9IEDbcXOAj_7DctSnSqRx7C8d9DtElyLRA4SGV1UrotsfTsKk39krFo-hC2kn9UgKNLKwzrFV4oh0Gby/s1600/102_4581.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 246px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaFJBEXuZOw5ep0ohcFQGmeANI3D8skXJ_ZBVw1_MUvr7IZkpdNPPtFyc2-Syi9IEDbcXOAj_7DctSnSqRx7C8d9DtElyLRA4SGV1UrotsfTsKk39krFo-hC2kn9UgKNLKwzrFV4oh0Gby/s320/102_4581.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5506429203030205394" /></a><br /><span class="Apple-style-span" style=" line-height: 16px; font-family:verdana, arial, helvetica, clean, sans-serif;font-size:13px;"><div id="mod_article_content" class="size1" style="margin-top: 0.9em; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><div class="ipf-article-layout1" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><h1 id="beginning" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family:Arial, Helvetica, sans-serif;font-size:21px;"><span class="Apple-style-span" style=" font-weight: normal; line-height: 14px; color: rgb(85, 85, 85); font-family:verdana, arial, sans-serif;font-size:10px;"><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">TUESDAY 100817</h3><p>15 rounds for distance of:<br />Sprint 20 seconds<br />Rest 40 seconds<br />Start each round at previous round's end point.</p><p><br /></p></span></h1><h1 id="beginning" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family: Arial, Helvetica, sans-serif; font-size: 21px; "><br /></h1><h1 id="beginning" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.8em; 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padding-bottom: 0.2em; padding-left: 2em; line-height: 1.22em; color: rgb(170, 170, 170); background-image: url(http://www.active.com/SiteFiles/3/templates/images/myactive/icons/add_bw.png); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; font-size: 8pt; background-position: 0% 0%; ">Save</a></li></ul></div><p id="byLineSource" class="ipf-article-meta" style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; color: rgb(102, 102, 102); display: block; visibility: visible; font-size:11px;"><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">By Patricia Wuest</span> <a title="Women's" running="" href="http://www.womensrunningmag.com/" target="_blank" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; color: rgb(0, 64, 124); "></a></p><a title="Women's" running="" href="http://www.womensrunningmag.com/" target="_blank" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; color: rgb(0, 64, 124); "><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-size:10pt;"><em style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><img alt="Women's" running="" src="http://www.active.com/Assets/Women/WR-Logo.jpg" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-width: initial; border-color: initial; " /></em></span></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "></p></a><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Next time you line up at the start of a race, take a look around. Chances are there are women of all ages standing near you, from young girls to women who put on their first pair of running shoes more than 40 years ago. What is it about <a href="http://www.active.com/running/" title="running" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; color: rgb(0, 64, 124); ">running</a>that appeals to so many women, from teenagers to seniors, recreational joggers to elite athletes? "It's a lifelong passion for me," says 52-year-old Joan Benoit Samuelson, who won the first Olympic women's marathon in 1984 at age 27 and held the American record in the marathon for 18 years.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">At age 50, she competed in the 2008 Olympic Marathon Trials in Boston, meeting her goal of finishing the race under 2:50. "The important thing is I still make running a priority in my life. It's not about how much you run, it's about the act of running and reaping the benefits." You have to train and eat right to be a long-term runner like Samuelson. Here's our decade-by-decade guide to help you run for life.</p><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family: Arial, Helvetica, sans-serif; font-size: 14px; ">In Your 20s</h2><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">If you're younger than 30, you're strong, flexible and have stamina in spades, so you can train hard, recover quickly and perform well.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">"Bone density and muscle mass are at their highest at this age," says running coach Christine Hinton. "This translates to better strength, reduced injury risk and increased speed."</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Your VO2 max (maximal oxygen uptake)--essentially, your cardiovascular fitness and aerobic endurance--is also at its best. But there can be a downside to all these advantages.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">"If you increase your mileage and intensity too much, too soon, you put yourself at serious risk for injuries, from shin splints to stress fractures," says running coach Christine Luff. While this is true for runners of all ages, women in their 20s often keep irregular schedules, whether it's sleeping, eating or training, says Luff.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">To avoid overtraining and injury, take at least one easy day between hard runs and incorporate cross training into your routine. "Cross-training is important," says Luff, "because it helps strengthen non-running muscles while giving running muscles a chance to rest and recover."</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Try <a href="http://www.active.com/cycling/" title="cycling" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; color: rgb(0, 64, 124); ">cycling</a> or <a href="http://www.active.com/swimming/" title="swimming" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; color: rgb(0, 64, 124); ">swimming</a>: "These allow runners to continue to develop their cardiovascular systems," says Hinton, and gives the hips, knees and ankles a rest. </p></div></div><div class="ipf-article-pages" style="margin-top: 0.5em; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0.4em; padding-right: 0px; padding-bottom: 0.4em; padding-left: 0px; line-height: 1.22em; overflow-x: hidden; overflow-y: hidden; width: 495px; border-top-width: 0px; border-top-style: solid; border-top-color: rgb(238, 238, 238); font-size:11px;"><span class="Apple-style-span" style=" line-height: 16px; font-size:13px;"><div id="mod_article_content" class="size1" style="margin-top: 0.9em; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><div class="ipf-article-layout1" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">n addition to training, get educated about healthy eating, says Lisa Dorfman, director of sports nutrition and performance at the University of Miami.<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">"Women coming out of their college years have erratic eating habits," she says. "They grab ice cream after being at the club, but ignore fruits, veggies and whole grains. Good eating habits support running and prevent injuries."</p><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family: Arial, Helvetica, sans-serif; font-size: 14px; ">In Your 30s</h2><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">This decade is a study in contrasts. At 30, a woman is often at her physical peak, but by 40, her aerobic capacity and muscle mass declines. Ball State University researchers found athletes who train vigorously often don't experience significant drop-offs in performance until they reach their middle 40s or early 50s. By logging miles, pushing the pace and adding cross-training, a woman in her 30s can be competitive, especially at longer distances. "Women who had 5k PRs in their 20s," Hinton says, "can now look to 10k and longer races to perform their best." Why? Thank the "10-year rule," says Dr. David Brock, assistant professor of exercise and movement science at the University of Vermont.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">"It's not that women in their 30s necessarily do better at longer distances," he says. "You reach your peak potential about 10 years after you start running, no matter what decade you start. If everything else is relatively equal, a 30-year-old woman who has been training for 10 years will do better in a race than a 22-year-old training for two years." By the late 30s, it's harder to recover from a long run or race. That's because muscles store glycogen, the fuel your body uses during exercise, so when you lose muscle mass with age, you also lose some of your glycogen reserves. This means it takes longer to replenish them after a hard effort.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">The best way to refuel: Eat carbohydrates such as fruits, vegetables, yogurt, whole grains or beans.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">"Women this age lose track of what they're eating because they're so busy," says Dorfman. "It's important to eat healthy on a regular schedule." <a href="http://www.active.com/running/Articles/3-Reasons-Strength-Training-Will_Benefit-Your-Run.htm" title="3 Reasons Strength Training Will Benefit Your Run" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; color: rgb(0, 64, 124); ">Don't neglect strength training</a> even if you're busy juggling a career, family and workouts.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">"Good strength-building moves include lunges, squats, crunches, leg lifts and biceps curls," says Hinton. "If time is tight, be creative: Add 30 minutes of strength training two to three times a week while you're watching TV." </p><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family: Arial, Helvetica, sans-serif; font-size: 14px; ">In Your 40s</h2><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">By the time you're a masters runner (40 and older), your aerobic capacity, muscle mass and ability to recover decline, but all of these variables can be mitigated. The bottom line: Keep running and you'll get solid race results. Your resting heart rate doesn't change as you age, but your heart doesn't pump as fast as it once did. "Get out of your comfort zone to improve your aerobic capacity," says Dr. Stephen Pribut, clinical assistant professor of surgery at George Washington University Medical Center.</p></div></div><div class="ipf-article-pages" style="margin-top: 0.5em; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0.4em; padding-right: 0px; padding-bottom: 0.4em; padding-left: 0px; line-height: 1.22em; overflow-x: hidden; overflow-y: hidden; width: 495px; border-top-width: 0px; border-top-style: solid; border-top-color: rgb(238, 238, 238); font-size:11px;"><span class="Apple-style-span" style=" line-height: 16px; font-size:13px;"><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">"If you've been walking, try adding some running. If you've been running at an easy pace, try doing some gentle fartleks." <a href="http://www.active.com/running/Articles/4_Ways_to_Build_Speed_Workouts_Into_Your_Runs.htm" title="4 Ways to Build Speed Workouts Into Your Runs" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; color: rgb(0, 64, 124); ">Fartleks</a> combine aerobic and anaerobic training. To perform them, jog for 10 minutes as a warm-up, then run hard for four minutes with a one-minute recovery. Repeat two to three times and finish with a 10-minute cool down.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Muscles become accustomed to a training program very quickly, says Hinton, "so by changing your routine every six to eight weeks, you keep your muscles guessing and continue to build strength." It's not too late to start running and see benefits. Begin with walking, Hinton says. Once you can walk four times a week for at least 30 minutes, incorporate some short run segments. Each week, slowly increase the run segments and decrease the walk segments. Build to a 30-minute run over an eight- to 10-week period.</p><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family: Arial, Helvetica, sans-serif; font-size: 14px; ">In Your 50s and Beyond</h2><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">You may not sprint as fast as you once did, but you can still run well at longer distances as long as you get adequate rest and recovery time. A University of Florida study showed that VO2 max dips by 10 percent between the ages of 50 and 60 and then drops 12 to 15 percent during the 70s. For a runner, this is equivalent to losing 30 seconds per year from a 10k PR. Most women experience menopause during these years--the average age is 51--and "running can alleviate mood swings, sleep problems and other side effects of menopause," says Hinton. Post menopause, women lose 2 to 5 percent of bone mass. The good news: Running helps strengthen bones and slows down the rate of bone loss. ' "Running makes bone compress on impact and then relax between strides, stimulating the bone to grow," says Pribut. "To help bone retain its strength, slowly increase the amount of running you're doing." Cross-training and <a href="http://www.active.com/fitness/Articles/Why_Strength_Training_Is_Good_at_any_Age.htm" title="Why Strength Training Is Good at any Age" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; color: rgb(0, 64, 124); ">strength training</a> are essential, says Hinton. "Strength training, at least three times a week, will help you avoid losing as much muscle mass as those who are sedentary," she says. "And flexibility decreases as we age. Stretch after every single run. Doing so will help keep you from developing the old lady shuffle." As you get older, nutrient needs are higher even though caloric needs are lower. Women age 50 and older require 1,600 calories to 2,200 calories a day depending on their activity levels, according to the National Institute on Aging. "Choose nutrient-dense foods like whole grains, cereals, beans and fresh fruit," Dorfman advises. "If you've been taking care of yourself for the last 20 or 30 years, you're ready to keep running in these years and beyond."</p></span></div></span></div></span>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-9759808491011099752010-08-16T08:52:00.000-07:002010-08-16T10:11:05.905-07:00MONDAY<span class="Apple-style-span" style="font-family: verdana, arial, helvetica, clean, sans-serif; font-size: 13px; line-height: 16px; "><div id="mod_article_content" class="size1" style="margin-top: 0.9em; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><div class="ipf-article-layout1" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><h1 id="beginning" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family: Arial, Helvetica, sans-serif; font-size: 21px; "><span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; font-weight: normal; line-height: 14px; color: rgb(85, 85, 85); "><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">MONDAY 100816</h3><p>Three rounds for time of:<br />30 Wallball shots, 20 pound ball (10.5 foot target)<br />75 pound Squat snatches, 30 reps (</p></span></h1><h1 id="beginning" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family: Arial, Helvetica, sans-serif; font-size: 21px; "><br /></h1><h1 id="beginning" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family: Arial, Helvetica, sans-serif; font-size: 21px; "><br /></h1><h1 id="beginning" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family: Arial, Helvetica, sans-serif; font-size: 21px; ">Finding the Perfect Running Shoe…For You</h1><h2 class="ipf-article-subtitle" style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family: Arial, Helvetica, sans-serif; font-size: 15px; font-style: italic; display: block; visibility: visible; "></h2><div id="facebookLikeTop" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; 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background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; font-size: 8pt; background-position: 0% 0%; ">Save</a></li></ul></div><p class="ipf-article-meta" style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-size: 11px; color: rgb(102, 102, 102); display: block; visibility: visible; "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">By <a href="http://www.active.com/running/experts/jeffgalloway/" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; color: rgb(0, 64, 124); ">Jeff Galloway</a></span> <br />For Active.com</p>In 1975 I opened my Phidippides running store in Atlanta GA. Over the past 30 years, running shoes have generally improved. But because of conflicting advice and too much technical information, the best advice….is to get the best advice. I do. I ask my staff to find me a shoe that is similar to my most successful shoes. <br /><br />Ask several experienced runners about the running stores in your area. You want one that has a reputation for spending time with each customer to find a shoe that will best match the shape and function of the foot. Be prepared to spend at least 45 minutes in the store. Quality stores are often busy, and quality fitting takes time. Getting good advice can save your feet. An experienced running shoe staff can direct you toward shoes that give you a better fit, work better on your feet. I hear from runners about every week, who purchased a “great deal” but had to use it for mowing the lawn because it didn’t work on their feet.<br /><br /><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">Bring with you the most worn pair of shoes you own—walking or running.</span><br />The pattern of wear on a well-used walking shoe offers dozens of clues to a running store staff person. Primarily, shoe wear reveals the way your foot rolls, which is the best indicator of how your foot functions. Shoes are made in categories, and each category is designed to support and enhance a type of patterns of the running motion. <br /><br /><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">A knowledgeable shoe store staff person can usually notice how your foot functions</span><br />…by watching you walk and run. This is a skill gained through the experience of fitting thousands of feet, and from comparing notes with other staff members who are even more experienced.<br /><br /><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">Give feedback</span><br />As you work with the person in the store you need to give feedback as to how the shoe fits and feels. You want the shoe to protect your foot while usually allowing the foot to go through a natural running motion for you. Tell the staff person if there are pressure points or pains—or if it just doesn’t feel right.<br /><br /><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">Reveal any injuries or foot problems</span><br />If you have had recent injuries or chronic joint issues (knee, hip, ankle) you may need a shoe that protects your foot from excess motion. <br /><br /><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">Don’t try to fix your foot if it isn’t broken.</span><br />Even if your foot rolls excessively one way or the other, you don’t necessarily need to get an over-controlling shoe if you don’t have pain or injuries. The leg and foot makes many adjustments and adaptations which keep many runners injury-free—even when they have extreme motion.<br /><br /><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">Expensive shoes are often not the best for you</span><br />The most expensive shoes are usually not the best shoes for your feet. You cannot assume that high price will buy you extra protection or more miles. At the price of some of the shoes, you might expect that they would do the running for you. They won’t. <br /><br /><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">Go by fit and not the size noted on the box of the shoe.</span><br />Most runners wear a running shoe that is about sizes larger than their street shoe. For example, I wear a size 10 street shoe but run in a size 12 running model. Be open to getting the best fit—regardless of what size you see on the running shoe box.<br /><br /><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">Extra room for your toes:</span><br />Your foot tends to swell during the day, so it’s best to fit your shoes after noontime. Be sure to stand up in the shoe during the fitting process to measure how much extra room you have in the toe region of the shoe. Pay attention to the longest of your feet, and leave at least half an inch.<br /><br /><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">Width Issues<br /></span><ul style="margin-top: 0px; margin-right: 2em; margin-bottom: 2em; margin-left: 3em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Running shoes tend to be a bit wider than street shoes.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Usually, the lacing can “snug up” the difference, if your foot is a bit narrower.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">The shoe shouldn’t be laced too tight around your foot because the foot swells during running and walking. On hot days, the average runner will move up one-half shoe size.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">In general, running shoes are designed to handle a certain amount of “looseness”. But if you are getting blisters when wearing a loose shoe, snug the laces.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Several shoe companies have some shoes in widths</li></ul><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "></p></div></div><div class="ipf-article-pages" style="margin-top: 0.5em; margin-right: 0px; margin-bottom: 0.5em; margin-left: 0px; padding-top: 0.4em; padding-right: 0px; padding-bottom: 0.4em; padding-left: 0px; line-height: 1.22em; overflow-x: hidden; overflow-y: hidden; width: 495px; font-size: 11px; border-top-width: 0px; border-top-style: solid; border-top-color: rgb(238, 238, 238); "><span class="Apple-style-span" style="font-size: 13px; line-height: 16px; "><br /><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">Shoes for women</span><br />Women’s shoes tend to be slightly narrower than those for men, and the heel is usually a bit smaller. The quality of the major running shoe brands is equal whether for men or women. But about 25 percent of women runners have feet that can fit better into men’s shoes. Usually the confusion comes in women who wear large sizes. The better running stores can help you make a choice in this area.<br /><br /><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-weight: bold; ">If the shoe color doesn’t match your outfit, it’s not the end of the world</span><br />I receive several emails every year about injuries that were produced by wearing the wrong shoe. Some of these are “fashion injuries” in which the runner picked a shoe because the color didn’t match the outfit. Remember that there are no fashion police out there on the running trails. <br /><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "></p><h4 style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family: Arial, Helvetica, sans-serif; font-size: 13px; ">Breaking in a New Shoe</h4><ul style="margin-top: 0px; margin-right: 2em; margin-bottom: 2em; margin-left: 3em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Wear the new shoe around the house, for a few minutes each day for a week. If you stay on carpet, and the shoe doesn’t fit correctly, you can exchange it at the store. But if you have put some wear on the shoe, dirt, etc., few stores will take it back.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">In most cases you will find that the shoe feels comfortable enough to run immediately. It is best to continue walking in the shoe, gradually allowing the foot to accommodate to the arch, the heel, the ankle pads, and to make other adjustments. If you run in the shoe too soon, blisters are often the result.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">If there are no rubbing issues on the foot when walking, you could walk in the new shoe for a gradually increasing amount. For two to four days.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">On the first run, just run about half a mile in the shoe. Put on your old shoes and continue the run.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">On each successive run, increase the amount run in the new shoe for three to four runs. At this point, you will usually have the new shoe broken in.</li></ul><h4 style="margin-top: 0px; margin-right: 0px; margin-bottom: 1em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; font-family: Arial, Helvetica, sans-serif; font-size: 13px; ">How do you know when it’s time to get a new shoe?</h4><ol style="margin-top: 0px; margin-right: 2em; margin-bottom: 2em; margin-left: 3em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; "><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">When you have been using a shoe for three to four weeks successfully, buy another pair of exactly the same model, make, size, etc. The reason for this: The shoe companies often make significant changes or discontinue shoe models (even successful ones) every six to eight months.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Walk around the house in the new shoe for a few days.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">After the shoe feels broken in, run the first half mile of one of your weekly runs in the new shoe, then put on the shoe that is already broken in.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">On the “shoe break-in” day, gradually run a little more in the new shoe. Continue to do this only one day a week.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Several weeks later you will notice that the new shoe offers more bounce than the new one</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">When the old shoe doesn’t offer the support you need, shift to the new pair</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 1.22em; ">Start breaking in a third pair.</li></ol></span></div></span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxFy6C00yNN9pOsuhhmCP5qmt8YlRYx2h6s75UPjDIGjOZR-9kQ_5bF3GWOeDIqYMyAUCpf_BQWq-2CF2KMbA' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyV4OWgn_Zbr4421GR53BvFpefcvo2Lro7mWj7UY3HFbyNyHAINLMuZORftnQbxKkFS7AA4wo0XAmninVBH' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-74642188591317841392010-08-12T18:35:00.000-07:002010-08-12T18:39:34.280-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvnde2flTyIpJiE41ePOylfF20F7r1Si7GB0k77TAHmWMN2EklNbL2_Rl4GL3oQv_JAAMbUy3HrcDzB_PRXESZla3D9VlG5w0DD3S-mMcBThrp60xhffcbuItAXxUYoZDX-PbnWKLxesJd/s1600/102_4942.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvnde2flTyIpJiE41ePOylfF20F7r1Si7GB0k77TAHmWMN2EklNbL2_Rl4GL3oQv_JAAMbUy3HrcDzB_PRXESZla3D9VlG5w0DD3S-mMcBThrp60xhffcbuItAXxUYoZDX-PbnWKLxesJd/s320/102_4942.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5504703074111864802" /></a><br /><span class="Apple-style-span" style=" color: rgb(85, 85, 85); line-height: 14px; font-family:verdana, arial, sans-serif;font-size:10px;"><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">FRIDAY 100813</h3><p>"<strong>Annie</strong>"</p><p>50-40-30-20 and 10 rep rounds of:<br />Double-unders<br />Sit-ups</p></span>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0tag:blogger.com,1999:blog-4966954525569684085.post-25186582672267545412010-08-06T08:42:00.000-07:002010-08-06T08:55:31.806-07:00Cindy<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrM4K4dh_dXSoZ_t47UNByNCjnkcn2q1bOYUPLrCjFS0CNP83NmPZ7aozKr8Q1XvqcdjQyljbB0dDv-We5KRpwq7s_kI6DmlUIcavKoOEWkksP05IZItNEah4NUnO2zAGVpYWqcJmQaXtw/s1600/102_3278.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrM4K4dh_dXSoZ_t47UNByNCjnkcn2q1bOYUPLrCjFS0CNP83NmPZ7aozKr8Q1XvqcdjQyljbB0dDv-We5KRpwq7s_kI6DmlUIcavKoOEWkksP05IZItNEah4NUnO2zAGVpYWqcJmQaXtw/s320/102_3278.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5502324895413479554" /></a><br /><span class="Apple-style-span" style=" color: rgb(85, 85, 85); line-height: 14px; font-family:verdana, arial, sans-serif;font-size:10px;"><h3 class="title" style="font-size: 11px; color: rgb(0, 51, 102); text-transform: uppercase; font-weight: bold; ">fRIDAY 100806</h3><p>"Cindy"</p><p>20 minutes do as many rounds as possible of:</p><p><br /></p><p>5 Pull ups</p><p>10 Push ups</p><p>15 Squats</p><p><br /></p><p><br /></p><p>Remember to come join us this Sunday for our fight against cancer fund raiser.</p><p>Fight Gone Bad against Cancer!</p><p>11am</p><p> and</p><p>1pm</p></span>Wilsonhttp://www.blogger.com/profile/12092623781949131753noreply@blogger.com0