Mess u Up!

100723

For time:

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

250 meter row after each round of Turkish Get Ups

Every choice you make is a compromise of some sort.

Don't I know this all to well.

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

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

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

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

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

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

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

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

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

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

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

Try it.

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

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

100722

20 minute amrap:

15 Deadlift #135/#75

10 KB Snatch (alternating hands)

5 Burpee over barbell

Summer's the Time to Get Into Cycling

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

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By Mary Dixon Weidler
PowerProse.com

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

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

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

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

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

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

Get a Proper Fit

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

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

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

Helmets Save Lives

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

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

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

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

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

Baby Bikers

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

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

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

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

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

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

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

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

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

"Frannie"

100721

"Frannie" - Fran + Annie

Fran: for time

21-15-9

Thrusters

Pull ups

Annie: for time

50-40-30-20-10

Double Unders

Sit ups

4 Running Setbacks and How to Handle Them

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

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

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

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

What's Wrong?

General Aches, Pains

Carry On

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

Back Off

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

What's Wrong?

Stiffness, soreness

Carry On

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

Back Off

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

What's Wrong?

Pain during a specific workout (intervals or hill repeats)

Carry On

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

Back Off

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

What's Wrong?

Injury

Carry On

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

Back Off

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

Let the Games Begin

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

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.

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.

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.