Fit Factor CrossFit Franklin Lakes

Just Do It!

2011-01-26T18:38:00.001-08:00

January 27, 2011

THURSDAY 110127

"Holbrook"

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Steam is Leaving Artie's body after the work out...

JWOW!

Kick the ***t out of that Bag!

How Push-Ups Build More Muscle

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.

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.

So it makes sense that push-ups help improve muscular balance, which is important for developing serious strength. And with strength comes muscle size.

How Push-Ups Save Your Back

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.

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.

Get Hip: Hit the floor and try this posture-perfect workout progression.

How Push-Ups Can Win You the Heisman

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.

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.

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.

Because Regular Exercise Isn't Hard Enough

Three ways to increase the intensity of push-ups:

1.) Wear a backpack loaded with something heavy. Make sure the weight rests near your shoulders rather than on your lower back.

2.) Have a training partner place a weight plate on the middle of your back.

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, performbetter.com.

Run

2010-12-17T18:35:00.000-08:00

SATURDAY 101218

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups

10 Ring Dips

95 pound Overhead squat, 15 reps

And there were casualties....

Cold and rainy but that didn't stop us.

Be strong people!!! It is that time of year: THE HOLIDAYS!

A couple things happen all at once……

Food is everywhere. 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.
Parties!!!! 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.
Shopping. Boo! 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.
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:)

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.

Happy Holidays!!!!

and

Merry Christmas to all. Rejoice!!

2010-12-02T08:55:00.000-08:00

Get better Alon!

Thursday 101202

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

You can beat me. But not defeat me.

I will dial myself in. I will focus.

You can run faster than me. But you cannot run truer.

I will learn to sprint. And to slow my pace for recovery.

You can post higher PR numbers than me on every whiteboard that exists in this world. 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.

I will breathe deep and take this burden from the ground to my shoulders. And then over my head. But I will put it back down and walk away from it. It does not own me.

Although we pen our efforts for everyone to see, I was never competing with you to begin with. 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.

But make no mistake, you can never defeat me.

It’s simply not possible.

I am unstoppable.

1 day till CrossFit Party! Friday Night Lights...Yay

2010-11-29T18:13:00.000-08:00

MONDAY 101129

Run 1600 meters

Rest 3 minutes

Run 1200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

CrossFit for Motocross and Action Sports

By: Chris Worden

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.

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?

You could move to Southern California and hire some of the industries highest paid trainers, or you could simply do CrossFit.

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.

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.

But how does one maximize GPP?

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.

Enter CrossFit's number one goal: improving GPP.

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.

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:

Weightlifting
Deadlift
Squat (Front, Back & Overhead)
Press (including the Push Press)
Clean and Jerk (including power clean)
Snatch (including power snatch)

Gymnastics
Pull-up
Push-up
Sit-up
Squats (unloaded)
Jumping

Monostructural
Rowing (most likely on a Concept 2 rower)
Running (mixed speeds and distances, not just jogging)
Cycling

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.

It's time to start training like an athlete. It's time to CrossFit.

For more information on CrossFit, or to find an affiliate in your area visit www.CrossFit.com.

About the Author
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 CrossFit Costa Mesa.

Happy Thanksgiving Day!

2010-11-25T18:52:00.000-08:00

THURSDAY 101125

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

On a Day to give Thanks I would like to thank Fran, Annie, Grace, Angie

Barbara, Cindy, Diane, Helen, Jackie, Nancy, JT, Michael,

Murphy, Badger, Daniel, Josh, Roy, AdamBrown,

But most of all I would like to thank all of you that make

CrossFit Franklin Lakes possible. Thank you! You guys rock and bring the energy and work ethic that epitomize CrossFit.

Helen WOD

Keeyaaa! Hammer Slams...

Flippit! Jump in and out!

I told you - u can do it!

Collin

2010-11-21T21:34:00.001-08:00

SUNDAY 101121

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Thanks for stopping in Robin

Going Up

Alon abuses Bob.... again

Jen demonstrates how to lift the bag and check her time at the same time.

Flip it!

Frannie

2010-11-15T20:44:00.000-08:00

101115 Frannie

Fran - for time

Thrusters

Pullups

21-15-9

Annie - for time

Double Unders

Sit ups

"Nancy"

2010-11-12T13:45:00.000-08:00

If you weren't here

You MISSED another Good one!

This one is for the Ladies but the boys

were allowed to play too... NANCY!!!

FRIDAY 101112

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Perform Max DeadLift within four minutes of you finishing Nancy...

Happy Veteran's Day!

2010-11-11T11:59:00.001-08:00

"DT"

Five Rounds for time:

Dead Lift 12 reps

Hang Clean 9 reps

Push Jerk 6 reps

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.

‎"...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!

LumberJack 20

2010-11-05T18:49:00.000-07:00

FRIDAY 101105

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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.

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.

Lets Go!

2010-10-29T19:11:00.000-07:00

FRIDAY 101029

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

“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

2010-08-30T08:34:00.000-07:00

"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?
WE ARE and don't you think we owe it to our kids to be around as long as possible.."

As told to someone who tried to give me the excuse:
"I really like this but, I have no time to workout, I do everything formy kids."

2010-08-30T08:26:00.000-07:00

MONDAY 100830

With a 45 pound barbell,

21-15- and 9 reps for time of:
*Turkish Get-ups, alternating arms
*Sotts press

"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?
WE ARE and don't you think we owe it to our kids to be around as long as possible.."

As told to someone who tried to give me the excuse:
"I really like this but, I have no time to workout, I do everything for my kids."

Fear

2010-08-26T10:56:00.000-07:00

THURSDAY 100826

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Fear

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. 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.

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.

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).

1. Be aware and inquisitive. 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.

2. Practice honesty. 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.

3. Strive for accountability. 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.

We CrossFit because it’s fun, but it’s also about increasing work capacity and functional movement. 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.

Tabata- Row

2010-08-25T07:37:00.000-07:00

WEDNESDAY 100825

"Tabata Row"

Tabata Row

Trading Places

18 OHP---2 Push Ups

16 4

14 6

And so on until you get to 2 OHP -- 18 Push ups

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.

WWW.warriordash.com

We Are Different

2010-08-24T09:00:00.000-07:00

TUESDAY 100824

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

WE ARE DIFFERENT

We Are Different!

One of our CrossFit buddies over at Crossfit Hollywood wrote this, and I think it sums up Crossfitters perfectly!

By Jonathan Heuer

"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.

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.

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.

3…2…1… GO!"

30:20

2010-08-23T07:38:00.000-07:00

Monday

100823

30:20

3 rounds of:

30 dips --followed by 20 double unders

30 pushups--- 20 double under

30 deadlift--- 20 double under

30 kb clean 20 double under

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:

A solid musculature frame is less likely to be injured in day to day tasks.
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.

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, she did not like to deadlift and was avoiding it. Her max deadlift was not anywhere near where it should be. I will go out on a limb here and state this: 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.

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.

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.

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.

My FAITH runs through me, and my hunger for more will keep me jumping in the water.

The 3 "P's" Purity, Prayer = Power!!!!!!! I just Love reading my book.

Who else is ready to jump the risky waters ahead? -Artie K

2010-08-21T05:34:00.000-07:00

SATURDAY 100821

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Split Jerk

2010-08-20T21:07:00.000-07:00

100820

200 kbs

50 bodyblast

1-1-1-1-1 Split jerk

Here is the Atlas Stone. These stones are made by mother nature.

"JT"

2010-08-19T11:41:00.000-07:00

100819

Thursday

"JT" for time:

Handstand push ups

Ring Dips

Push ups

21-15-9

Master... What is a Master?

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.

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.

Practice, Practice, Practice....

Globo gym or CrossFit

2010-08-18T07:39:00.000-07:00

100818
Wednesday:
For Time:
30 Calorie Row
30 Thrusters (95/65#)
3 Rope Climbs 15′(sub-30 towel pull ups)
30 Swings (32/24kg or 70/50#)
20 Calorie Row
20 Thrusters (115/75#)
2 Rope Climbs 15′(sub 20 towel pull ups)
20 Swings (32/24kg or 70/50#)
10 Calorie Rower
10 Thrusters (135/95#)
1 Rope Climbs 15′(sub-10 towel pull ups)
10 Swings (32/24kg or 70/50#)
25-min time limit

Globo gym or CrossFit?

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:

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.

“Hi, I’m Brian. This is my first time here.” “Oh, let me get a “trainer” to show you around.”

Walk through the gym. Trainer shows you the “cardio areas”, which consist of rows upon rows of treadmills, ellipticals, and stationary bikes.

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.

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.

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.

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.

OK, the Crossfit gym first-time experience:

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?

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.

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.

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.

No air conditioning. No mirrors. Not a single treadmill. Rowers - uh oh.

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.

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.

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.

After the workout, you’re told you can hang around and ask questions or go home and ice yourself down. No pitch.

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.

Bring your running Shoes!

2010-08-17T10:13:00.000-07:00

TUESDAY 100817
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Run Strong at Any Age

By Patricia Wuest

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 runningthat 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.

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.

In Your 20s

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.

"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."

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.

"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.

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."

Try cycling or swimming: "These allow runners to continue to develop their cardiovascular systems," says Hinton, and gives the hips, knees and ankles a rest.

n addition to training, get educated about healthy eating, says Lisa Dorfman, director of sports nutrition and performance at the University of Miami.

"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."

In Your 30s

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.

"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.

The best way to refuel: Eat carbohydrates such as fruits, vegetables, yogurt, whole grains or beans.

"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." Don't neglect strength training even if you're busy juggling a career, family and workouts.

"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."

In Your 40s

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.

"If you've been walking, try adding some running. If you've been running at an easy pace, try doing some gentle fartleks." Fartleks 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.

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.

In Your 50s and Beyond

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 strength training 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."

MONDAY

2010-08-16T08:52:00.000-07:00

MONDAY 100816
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (

Finding the Perfect Running Shoe…For You

By Jeff Galloway
For Active.com

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.

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.

Bring with you the most worn pair of shoes you own—walking or running.
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.

A knowledgeable shoe store staff person can usually notice how your foot functions
…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.

Give feedback
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.

Reveal any injuries or foot problems
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.

Don’t try to fix your foot if it isn’t broken.
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.

Expensive shoes are often not the best for you
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.

Go by fit and not the size noted on the box of the shoe.
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.

Extra room for your toes:
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.

Width Issues

Running shoes tend to be a bit wider than street shoes.
Usually, the lacing can “snug up” the difference, if your foot is a bit narrower.
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.
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.
Several shoe companies have some shoes in widths

Shoes for women
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.

If the shoe color doesn’t match your outfit, it’s not the end of the world
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.

Breaking in a New Shoe

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.
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.
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.
On the first run, just run about half a mile in the shoe. Put on your old shoes and continue the run.
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.

How do you know when it’s time to get a new shoe?

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.
Walk around the house in the new shoe for a few days.
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.
On the “shoe break-in” day, gradually run a little more in the new shoe. Continue to do this only one day a week.
Several weeks later you will notice that the new shoe offers more bounce than the new one
When the old shoe doesn’t offer the support you need, shift to the new pair
Start breaking in a third pair.

2010-08-12T18:35:00.000-07:00

FRIDAY 100813

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Cindy

2010-08-06T08:42:00.000-07:00

fRIDAY 100806

"Cindy"

20 minutes do as many rounds as possible of:

5 Pull ups

10 Push ups

15 Squats

Remember to come join us this Sunday for our fight against cancer fund raiser.

Fight Gone Bad against Cancer!

11am

and

1pm

Rowers Ready!!

2010-08-05T17:51:00.000-07:00

THURSDAY 100805

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

Stair Running: A Climb to the Peak of Fitness

Susan E.B. Schwartz
Runner's World

Stair running is superb training for running. In addition to strengthening the muscles around the knees, stair running builds stamina and overall lower-body strength, works the gluteal muscles and quadriceps more than road running and is a highly efficient workout in terms of the amount of time spent at very high intensity.

What's the catch? In a word, it's a killer.

"Although it's phenomenal for conditioning, stair running is tougher than most runners realize," says New York Road Runners Club wellness director Beryl Bender. "Even stair-climbing machines seem easy in comparison."

If you plan to ascend the hard way (real runners take the stairs), follow these steps for safe climbs:

Locate Safe, Well-Lit Stairs. If you run inside a building's stairwell, the stairs should access every floor and ideally continue for at least 20 flights. Climb with friends.

Focus on Running Up. Maintain proper form by leaning slightly forward and striking with the balls of your feet. Pace yourself. Use the handrail for balance if you need to.

Don't Run Down, Which Stresses the Knees and Ankles. Use elevators or descend slowly. If you're in a stadium, descend at an angle rather than walking straight down to minimize impact.

Start Gradually, With Two Round-Trip Sets. Build to five, and run them no more than twice a week. Never exceed 30 minutes at a time.

Walk If You Need To. Alternate one floor of walking with one or two floors of running. Gradually increase the running as you become more fit and comfortable with the workout.

Try this work out at your gym

2010-08-04T13:37:00.000-07:00

WEDNESDAY 100804

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

While experts debate the exact composition of the optimal post-WOD meal, it has at least been established that chugging a beer following a workout tends to be a poor idea, despite the carbs in your preferred barley beverage.

Be that as it may, post-workout nutrition is still a highly contentious topic, with some strongly recommending protein shakes and supplements and others voicing a preference for sweet potatoes and chicken. Some people don’t even bother with post-workout nutrition at all and simply wait for their next meal to roll around.

At a cert in Golden, Colo., Pat Sherwood surveys HQ trainers Miranda Oldroyd, Matt Chan, Chris Spealler and Maggie Dabe to see what these top athletes put in their bodies right after time is called.

While many people swear by Paleo/Zone protocols, others, such as the amazing Spealler, find success with different approaches, proving diet is a very personal thing.

“I don’t Paleo. I don’t Zone,” Speal explains. “I eat whenever I want, as much as I want, and I try to eat clean.”

Tabata -hold

2010-08-03T14:53:00.000-07:00

100803

Tabata - "hold"

Hold each position for 20 seconds,

Rest for 10 seconds

Do 8 rounds for each exercise with a continuous time and do not stop the tabata until 8 rounds of each exercise are over.

Pull ups

Push ups

V ups

Lunge (alternating legs)

The CrossFit Games: An Action Sports Investment Opportunity in the Making

The CrossFit Games are changing everything! The big sports marketing firms are taking notice and want to jump on the bandwagon... read more.

http://blogs.forbes.com/sportsmoney/2010/07/the-crossfit-games-an-action-sports-investment-opportunity-in-the-making/

Double Unders Yeah!

2010-08-02T20:17:00.000-07:00

100802

3 rounds:

50 double under

25 wall ball

Congratulations on a great week of hard work! You did a great job on all of the w.o.d.s. Take a look below and remember your hard work.

Read your labels!!!!!!

Walking through the aisles at the grocery store there are hundreds of packaged, canned, processed foods. Many of these products have flashy labels and are plastered with messages like 'high in fiber', 'lowers cholesterol', 'strengthens immune system', etc. These messages lead shoppers to believe that the products are healthy and may actually fix their current health conditions. Furthermore, the nutrition label might not even look too bad. But... then there's the ingredient label - it's the tiny print - filled with strange words that are unpronounceable to all but the most advanced food scientists and chemists. Most shoppers completely ignore this lengthy list focusing on the nutrition facts alone. Have you ever wondered what maltodextrin, BHT, and yellow #5 actually are? Wonder no more! Here's a look at some of the most common food additives, what they are, where they're at, and what you need to know about them.

Butylated Hydroxytoluene and Butylated Hydroxyanisole (BHT and BHA)
What they are: Antioxidants used to preserve fats and oils.
Where they're at: cereals, granola bars, beer, breads, crackers, etc.
FYI: BHT and BHA are derived from petroleum (click the link for a definition). BHA has been shown to cause cancer in animal studies and the Dept. of Health and Human Services has catagorized it (BHA) as "reasonably anticipated to be a human carcinogen".

Artificial Flavors
What it is: A clever name for a whole bunch of 'allowable' chemicals like - phenylacetaldehyde, butyl alcohol, etc....
Where it's at: Almost EVERY packaged product on the shelves, from Wheat Thins to granola bars.
FYI: The label just says 'artificial ingredients', you never know exactly which ones.

Evaporated Cane Juice, Dextrose, Corn Syrup, High-Fructose Corn Syrup, Agave Nectar, Maltodextrin
What they are: SUGAR!!
Where they're at: Breads, cookies, yogurt, protein bars, soy milk, chicken sausage, deli meats, crackers, candy, ice cream, soda, ketchup, canned fruit, cereals, salad dressings, pudding, chips, etc.
FYI: Sugar is as sugar does. "Natural", "Organic", "Pure", etc. all result in the same thing - insulin spike and fat storage.

Saccharin, Acesulfame Potassium (Acesulfame-K), Sucralose, Aspartame
What they are: Calorie free sugar substitutes.
Where they're at: LOTS of 'No Sugar Added', 'diet' products - sugar free pudding, jello, ice cream, diet soda, yogurt, gum, toothpaste, etc.
FYI: The FDA says they're okay, but many people report unfavorable side effects such as dizziness, and headaches. Additionally, many artificial sweeteners have been linked to cancer in animal research and even though sugar free, they still cause an insulin response in many people.

Modified Food Starch
What it is: Starches modified to change their response in different temperatures, used to thicken, emulsify, or change food texture.
Where it's at: Many diet foods, processed foods, cookies, frozen and boxed meals, etc.
FYI: These starches can come from potato, wheat, rice or corn.

Sodium Nitrate and Nitrite
What they are: Preservatives used to maintain pink color in meats and fish, and to prevent bacteria from growing.
Where they're at: Deli-meats, hot dogs, bacon, packaged meats, sausage, canned meats, etc.
FYI: Both Sodium nitrite and nitrate, when they react with amino acids, form nitrosamines which have been shown to cause cancer.

Interesterified Fat
What it is: A trans-fat alternative made by chemically blending hydrogenated oil with non-hydrogenated oil.
Where it's at: Margarine, baked products, cookies, crackers, canned soup, frozen meals.
FYI: This type of fat has been shown to stimulate an increase in blood glucose levels and decrease the insulin response as well as increase the LDL:HDL ratio. BAD!!

Carmine or Cochineal Extract
What it is: A dark-crimson colored pigment.
Where it's at: yogurt, juices, candy, yellow cheeses, imitation lobster and crab meats, popsicles.
FYI: It comes from the dried bodies and eggs of the Dactylopius coccus (it's an insect...)

Hydrolyzed Vegetable Protein (HVP)
What it is: A flavor enhancer most often made from soy.
Where it's at: Jerky, canned soup, meat flavored products, frozen meals
FYI: MSG is a 'hydrolyzed protein' product.

Ascorbic Acid
What it is: Vitamin C.
Where it's at: Juices, cereals, fruit snacks, applesauce, etc.
FYI: It can be used as a preservative, but often it is used to make an nutrient void food appear 'healthy' - 'Contains 100% of your Vitamin C needs'.

Carrageenan
What it is: Extracted from red seaweed, it serves as a stabilizer, emulsifier and thickener.
Where it's at: Ice cream, cool whip, yogurt, pudding, jam, etc.
FYI: In animals carrageenan has been shown to cause ulcers, digestive cancers and colon inflammation.

Lecithin
What it is: An emulsifier and antioxidant used to prevent fat from going rancid.
Where it's at: Margarine, nut butters, ice cream, packaged baked products.
FYI: Lecithin can come from either egg yolks or soy.

Blue #1, Blue #2, Red #3, Red #40, Yellow #5, Yellow #6
What they are: Food dyes.
Where they're at: Green, blue, red, yellosw, orange, pink, and purple colored foods - juices, candy, cereal, yogurt, canned fruit, pudding, mixes, etc.
FYI: Blue #1, Blue #2, Red #3, Yellow #5 and Yellow #6 have been linked to cancer in animal studies. Additionally, the Yellows have been tied to concentration and learning disorders in children.

Propyl Gallate
What it is: Often used with BHA and BHT, it's an antioxidant used to prevent rancidity of fat.
Where it's at: Jerky, sausage, oils, margarine, mayonnaise, many fatty foods.
FYI: Studies in animals have linked Propyl Gallate to brain cancer.

Well, there you have it a 'short list' of the many food additives and preservatives that are being dumped into packaged and processed products. My advice - stick primarily to foods that don't need labels- vegetables, fruits, fresh meats, etc. And when buying packaged products, check out the ingredient list and remember - Less is More!!

2010-07-29T10:06:00.000-07:00

THURSDAY 100729
"Isabel"
For time:
Snatch 135 pounds, 30 reps

Shopping for supplements

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

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

CrossFit Total!

2010-07-28T09:06:00.000-07:00

100728

CrossFit Total

1 Rep max of:

Squat

Press

Deadlift

add total

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

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

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

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

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

"Roy"

2010-07-27T21:01:00.000-07:00

TUESDAY 100727
"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

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

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

2010-07-26T20:26:00.000-07:00

100726

5 skin the cat

30 seconds L hold

25 Kb swings

10 rounds amrap of chest press

rest at 5 burpees -and 10 squats

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

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

Body Image

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

Read on to learn…

· What factors influence your body image.

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

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

· What can you do to improve your body image.

Size Prejudice

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

The Media

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

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

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

Family, Friends, and Romantic Partners

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

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

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

Health Professionals

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

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

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

Is it possible to achieve the “ body?”

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

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

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

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

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

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

Health & Fitness

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

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

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

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

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

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

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

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

Success

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

Beauty & Attractiveness

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

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

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

Happiness

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

What can you do to change your Body Image?

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

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

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

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

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

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

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

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

Some Tips:

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

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

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

· Stop comparing yourself to others.

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

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

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

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

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

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

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

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

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

Mess u Up!

2010-07-23T20:36:00.000-07:00

100723

For time:

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

250 meter row after each round of Turkish Get Ups

Every choice you make is a compromise of some sort.

Don't I know this all to well.

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

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

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

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

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

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

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

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

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

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

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

Try it.

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

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

2010-07-22T14:34:00.000-07:00

100722

20 minute amrap:

15 Deadlift #135/#75

10 KB Snatch (alternating hands)

5 Burpee over barbell

Summer's the Time to Get Into Cycling

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

By Mary Dixon Weidler
PowerProse.com

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

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

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

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

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

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

Get a Proper Fit

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

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

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

Helmets Save Lives

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

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

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

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

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

Baby Bikers

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

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

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

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

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

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

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

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

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

"Frannie"

2010-07-21T10:50:00.000-07:00

100721

"Frannie" - Fran + Annie

Fran: for time

21-15-9

Thrusters

Pull ups

Annie: for time

50-40-30-20-10

Double Unders

Sit ups

2010-07-16T22:08:00.000-07:00

100717

Four rounds for time:

15 pull ups

15 handstand push ups

10 power cleans

400 meter run

Congrats to Chris Spealer for taking the first event of the 2010 Games. Make sure you follow every minute - stay tuned to your computer www.Live.CrossFit.com You can do it Miko!

Hammer Slam - Tabata

2010-07-15T14:33:00.000-07:00

THURSDAY 100715

Three rounds of:
8 Rouds -Tabata Hammer Slams
4 mins Amrap Partner Tire Flip

Rest until you have fully recovered from each round(about 3mins)

The smell of adrenaline is filling the United States via way of LA where The CrossFit 2010 Games will take place starting tomorrow. Mikko Salo is the reigning champion from the 2009 CrossFit Games. The fight to defend his title begins this weekend, but the preparation for all athletes has been in action since last year's final event came to a close. Countless hours in the gym, mental training and preparation will all come to a head on Friday night as 93 individual athletes descend upon Carson, Calif.

Come cheer for your favorite athlete while we watch the games live on the live feed. Will Miko repeat or will he let somebody take his crown? We will find out this week end! Best of luck to all the competitors and may the best athlete win.

2010-07-14T08:29:00.000-07:00

wedneSDAY 100714

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

2010-07-12T16:15:00.000-07:00

So what is the difference between the successful people and the unsuccessful people in this world. Well if you ask me it is the ability to fail gracefully. What does fail gracefully mean? Pretty much I am referring to learning from your mistakes. There is the huge fear that exist in this world... The fear of failure! This fear can completely dominate people's lives and keep them in their cave. However, this is what separates those who are successful and those who are not. They have no fear! Many of the most brilliant, successful people in this world have failed more than they can even remember. These people also learn from each mistake so they never make that fault again, and that is failing gracefully. The ability to learn from each mistake, and use it for your next step forward towards your goal. So, go out each day and fail, who cares? However, just make sure that you learn from this and move forward. In other words..... be UNSCARED (had to put that in there)- Artie K.

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Yes - this Friday kicks off the start of the 2010 CrossFit games... Will Miko repeat as the world's fittest man? I think he can do it. But i'm sure there are athletes like Chris Spealer and Jason Kalipa and Rob Orlando that will try to prove me wrong. Will Tanya Wagner repeat as the world's fittest woman? Likewise there will be lots of tuff composition that will try very hard to take that title from her.

Where will you watch these warriors battle it out and show the world what they are made of? Come join us for a Wod and watch the games through the weekend events. Can't wait for the 2010 CrossFit Games! Lets go! Good Luck to all the competitors.

"The Field Worker

2010-06-16T11:30:00.000-07:00

100616

"The Field Worker"

12 minute Amrap

Bent Over Barbell Row 12 reps #135

Sand Bag Carry

Jump Rope 50reps

Start with Barbell Row -then place jump rope station 50 meters away from Barbell Row Station. Each time you travel from station to station pick up the sandbag and bring it with you to the next station. Have Fun!

Sandbag training has been around as long as there has been manual labor. Even in our industrial age, luggage, duffels, and those huge bags of dog food, concrete, or potting soil don't get onto the shelves or into our cars by themselves; someone has to put them there. In attempts to make fewer trips from the car, we tend to carry our grocery bags into the kitchen in strange and creative ways. Finally there are times when the real-world item is actually a sandbag, as in the case of flooding or military fortification. So as unusual as it might be to see a sandbag in your gym, it is one of the most functional pieces of gear you can get.

Why sandbags?

Let's take a closer look at the training stimulus that the sandbag provides relative to the more traditional barbell. The first issue comes with how to grip it. Asked to lift a barbell, the average untrained person won't stare at it all too long before taking a relatively symmetrical grip and giving it a good heave. The lifting mechanics may be all wrong, but there is usually little problem with the grip itself. This is not so with the sandbag. Even a well-trained athlete who has never done any sandbag work will often look all around it, spread and gather it, grip and re-grip it. In addition, he or she may re-grip it mid-rep or change grips over the course of a set as the hands and arms tire. Sandbag lifting provides an entirely different, unique grip challenge and strengthening.

Sandbag Carry

2010-06-16T11:21:00.000-07:00

2010-06-14T20:48:00.000-07:00

100614

"Barbara"

5 Rounds for time:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

"There is a growing sentiment in America that regular saving should be ignored, that the government will take care of people and give them security when they get beyond a certain age or become old and unable to work. But it must be borne in mind that the people who earn and do save, they take care of the government! Were it not for the thrifty and the willing workers, the government would be in a bad way."
- George Matthew Adams

Fight Gone Bad Week-End in Memory of Those That Fought for Our Freedom

2010-05-28T07:58:00.000-07:00

100528

Friday

"Fight Gone Bad"

FREEDOM is not FREE! And so we dedicate this work out to all the service men and women that have fought for this country. It is because of them that we sit back on a beautiful weekend and enjoy some of our favorite activities with friends and family. Good luck to all Athletes competing in the Ridgewood 5k and 10k runs. Remember to don't stop running until there is nobody in front of you! Thank a Vet today! FREEDOM is not FREE!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Ww will perform a 5 round version. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.e athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

2010-05-25T15:22:00.000-07:00

100526

Wednesday

5 rounds for Time:

Shoulder to Overhead 8reps

Rope Climb 3 ascends

The rope climb is a difficult but necessary upper body strengthening exercise. Do not give up on it and keep steady. With a little practice you will soon be able to climb the rope like a soldier! Hooh Haaah!

Rope Climb

2010-05-24T14:38:00.000-07:00

100524

Monday

5 Rounds:

Push Press 8reps #135

Rope climb 3 ascends

This past weekend was the NorthEast Regionals - where the Firebreathers dueled it out in CrossFit Albany. Congratulations to all who participated and a special JOB WELL DONE to my bud the Beast From The East Ray Traitz who finished in 12th overall. Great Work!

The competition was tough and only 3 athletes moved on to the 2010 CrossFit Games in Aromas California! Good Luck!

Ramapo Reservation 8am Saturday

2010-05-21T21:56:00.000-07:00

WoooHooo!

Ramapo Reservation 8am Saturday

2010-05-21T21:47:00.000-07:00

100521

Make it for a Trail Run at Ramapo Reservation.

Here is a view through one of the trails - Too much

fun for words... Take a look for yourself.

Five rounds for time:

10 Shoulder to Overhead #135lbs

3 Rope Climbs

The rope climb = dead grip strength. Enjoy!

Get Ready for Albany Regionals

2010-05-19T20:41:00.000-07:00

100519

Wednesday

20 Minutes Amrap

10 reps Ring Dips

10 reps Stationary Waiter Lunge each leg

10 reps Double Under

GOOD LUCK to all the troops preparing for the Albany Regionals. 3-2-1 GO!

Get Ready for Albany Regionals

2010-05-19T20:32:00.000-07:00

Fit Factor CrossFit Franklin Lakes

Just Do It!

THURSDAY 110127

Run

SATURDAY 101218

Thursday 101202

MONDAY 101129

CrossFit for Motocross and Action Sports

By: Chris Worden

Happy Thanksgiving Day!

THURSDAY 101125

Collin

SUNDAY 101121

Frannie

"Nancy"

FRIDAY 101112

Happy Veteran's Day!

"DT"

Five Rounds for time:

Dead Lift 12 reps

Hang Clean 9 reps

Push Jerk 6 reps

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.

‎"...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!

LumberJack 20

FRIDAY 101105

Lets Go!

FRIDAY 101029

MONDAY 100830

Fear

THURSDAY 100826

Tabata- Row

WEDNESDAY 100825

We Are Different

TUESDAY 100824

WE ARE DIFFERENT

30:20

SATURDAY 100821

Split Jerk

"JT"

Globo gym or CrossFit

Bring your running Shoes!

TUESDAY 10081715 rounds for distance of:Sprint 20 secondsRest 40 secondsStart each round at previous round's end point.

TUESDAY 100817

Run Strong at Any Age

In Your 20s

In Your 30s

In Your 40s

In Your 50s and Beyond

MONDAY

MONDAY 100816Three rounds for time of:30 Wallball shots, 20 pound ball (10.5 foot target)75 pound Squat snatches, 30 reps (

MONDAY 100816

Finding the Perfect Running Shoe…For You

Breaking in a New Shoe

How do you know when it’s time to get a new shoe?

FRIDAY 100813

Cindy

fRIDAY 100806

Rowers Ready!!

THURSDAY 100805

Stair Running: A Climb to the Peak of Fitness

Try this work out at your gym

WEDNESDAY 100804

Tabata -hold

The CrossFit Games: An Action Sports Investment Opportunity in the Making

Double Unders Yeah!

Read your labels!!!!!!

THURSDAY 100729"Isabel"For time:Snatch 135 pounds, 30 reps

THURSDAY 100729

Shopping for supplements

CrossFit Total!

"Roy"

TUESDAY 100727

Size Prejudice

The Media

Family, Friends, and Romantic Partners

Health Professionals

Is it possible to achieve the “ body?”

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

Health & Fitness

TUESDAY 100817
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

MONDAY 100816
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (

THURSDAY 100729
"Isabel"
For time:
Snatch 135 pounds, 30 reps