WOD 090808

Modified "Linda" by CrossFit

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (or as heavy as is safely possible)

Bench press: body weight (or as heavy as is safely possible)

Low Row: body weight (or as heavy as is safely possible)

Set up three stations and storm through for time.

Post time to comments.

CrossFit Jazz Dancers @ Altitude (8000 ft +) 8 mi. hike

Last summer I was hired by the Utah Jazz Dancers to take them on an all-out, kick-ass, 4 day fitness retreat.  Their instructor (Jan W.) had one request, "work them very hard and get them into great shape."  She said this to me with one of those side-a-your-eye grins; and as she said it she giggled the way I suppose Satan himself would giggle just before something really bad was about to happen.  She meant business - it's what she is known for. 

For the record, Jan is the most fit of the group.  Chick can throw down a workout!  If she wants a workout that will beat her down, you can damn sure bet the rest of the team was going to suffer.  So, with that as my charter I wrote some workouts and a schedule,,,CROSSFIT WORKOUTS!

We settled on a format of 2 WODs per day, one in the morning (8 AM) and one in the eve (6 PM) with a long hike or activity in the middle of the day that would be, both fun and taxing.  Some of these activities included a 10.5 mile hike to a 1500 year old tree (Jardine Juniper) that gained over 2000 ft. in elevation.  It took around 4 hours with a heat index that hoovered right around 90.  Yup, TONS of blisters!  I'll never understand why women wear stupid shoes.

Jardine Juniper 2nd oldest living tree on earth
10.5 miles 2000 ft. in elevation gained -   

Another time we just stayed on the beach and played Hoover Ball.  Oh, we had a few sprained/broken fingers and a couple of "Focker" shots by one of the husbands, but we all got into it and had a hell of a time... AND got worked!

cheese-ball in the back is me

This trip surprised me.  I REALLY thought that this trip was going to be a "sob fest."  I was prepared for it.  With three workouts per day - two of them being CrossFit WODs - I thought FOR SURE I was going to end up baby-sitting a bunch of "prima donnas." 

I couldn't have been more wrong. 

This group chewed up the workouts and spit them out.  Then asked for more. I dare say these are some of the most fit females on the planet.  They ROCK!

At the end of the extended weekend we were all tired, sore and probably more than a little ready to get out of there, but they still nailed that last WOD and gave it their hearts. 

The best part is - they asked me back. 

A couple of weeks ago we made it official and I became the trainer to the Utah Jazz Dancers.  They started their new season last week and we have already done 3 WODs.  We are very limited for equipment, so I'm not sure I can call the workouts we've done by their official CrossFit names.  I have had to change them a lot, but the first workout we did looked a lot like a scaled version of "Murph."  The second workout looked a lot like "Angie."  And tonight we did a WOD that looked a lot like "Helen" only the runs were done with hill sprints.  We made due.

Just wanted you to know there is a some-what high profile group doing our stuff - and ROCKING it.  You would all be very proud.  Next time your NBA team plays the Utah Jazz at home give the dancers a little cheer - their part of the family. 

Don't have a new pic of this season - yet.

Pulled this off the comments from the MainSite.  MY HELL!  Some things just frickin impress me.  Give it up for this guy.  WTG Sky King!  YOU inspire me, man!  Here is that post:

September is the 2nd January.  Let's get back at it.  This says it all. 

I almost NEVER stretch.  At least, not on purpose. I can't really figure out why I would. 

Not very "fitness pro" of me?  So what?  I'm too salty of a veteran to simply "buy in" to the dogma anymore.  I have done my homework on this issue. There really is a lack of evidence to support stretching and it's benefits.  That is not to say stretching doesn't HAVE benefits.  It does.  Those benefits just don't apply to most of us who exercise correctly. 

Unless you are severely limited in your range of motion and a doctor has suggested you increase your range of motion, or unless you participate in an activity that requires you add flexibility or suffer severe injury/performance decreases - I can't really justify the time it takes to stretch.   

Over the years I have tried to become "that guy."  You know the one - the enlightened fitness guru who is in touch with his "Chi" and finds infinite benefit in stretching exercises.  I have spent countless hours in Yoga and Pilates classes trying (REALLY trying) to "find myself" in the moment.  It's NO Good!  I just don't have it in me.  

I have also tried infinite experiments with stretching over the years.  I have done this, both on myself and on hundreds of others. Here is what I have learned.  

1.  It makes NO difference, my clients get just as sore if I stretch them. 

2.  Their range of motion in certain movements will increase faster if I have them exercise safely through their entire ROM. 

3.  I have never noticed decreases in injuries from stretching.

4.  Stretching is boring.  When left to their own devices, my clients more often than not - skip the stretches.  Should this tell us something?  Is this an innate sign that it might not be necessary?  

Talking like this gets me into a lot of trouble with my peers.  There is no faster way to hear a fitness expert's butt-hole pucker than to rip on stretching.  It is literally audible when you do.  Try it!...  It's entertaining.  But, BEWARE if you cross them, they may form into an angry mob carrying pitchforks and torches, chase you down and try to burn you at the steak for heresy.  There are just some things that are held sacred in the health and fitness industry.  Stretching is one of these things.

The baffling thing is that they REALLY can't iterate why.  Oh, they'll give you some song and dance, but listen carefully.  The spew that is coming out of their mouths is not much different than what is said in a late night informercial hawking snake oil.  Stuff like:

"Oh, stretching is GREAT!  I love how it makes me feel."  Um, cool so what's that got to do with me or the rest of us?  

"Stretching is SOOO good for you."  Well, when you put it that way - I'll buy two!  

"Scientists have discovered that stretching is crucial to your health and fitness success."  Could you provide the peer-reviewed scientific journal reference for that?  

I haven't stretched consistently for years.  Despite this I have incredible amounts of flexibility.  I rarely get injuries and my overall fitness would be  outstanding for a guy half my age.  Can you blame me for not stretching? 

I am anxious for the science to come out on stretching. REAL science!  Not this subjective, one-sided drivel that so-called experts spew forth daily without really questioning it's efficacy or it's origins.  Take heart.  There are currently some impressive studies underway that are evaluating the efficacy and need for stretching.   HERE is an article that you may find to be an interesting read on the subject.    

I'll keep you posted on the results here.  In the mean time I'm going to lay low.  I have an aversion to pitchforks and torches.  

This about says it all.  Next time your kids are pestering you ("Dad, can I have a soda? Pahleeeeeeeeeeeze?") drag their little backsides over to the computer and make em watch this.  Over the top?  

YOU decide.

Health and fitness "news" drives me nuts.  Ever try to find a good article on health and fitness?  It's impossible.  

Want some entertainment?  Simply go to your favorite news outlet's web-site (CNN, MSNBC, YAHOO, ABC).  Locate the "health" tab and click it.  Then prepare to be UNDERWHELMED! 

Here is a headline from CNN:

"Health.com is smoking around kids OK?"     What?  This is a HEADLINE?  Hell, boys...keep this stuff coming - it's riviting...Just GREAT journalism.

See what I am talking about?  I mean, someone wrote a whole article on this.  I'll bet the only people who read it were the LAST TWO PEOPLE ON EARTH who haven't heard that smoking around kids is NOT OK!  Even my three year old has got this one down.  I asked him.  He said, "PEBO shud not MOKE, Daddy!"

Here's another good one:

The Journal of Clinical Pathology 2001; 54, 553-55 reports that "Vegetables and Fruits = Good" 

The only question I have is..."When the hell did this start?" 

How about this...

WASHINGTON (Reuters) -- Just 10 minutes of exercise a day can help even the most inactive overweight women, U.S. researchers reported Tuesday.

Facinating...I mean, who woulda thought?  Stupid.  Here is my favorite quote from the article:

"Even a little is good; more may be better!" I-Min Lee, of the Brigham and Women's Hospital and Harvard Medical School in Boston wrote in a commentary.

Now that's stepping out on a limb - Harvard Med School! 

Health and Fitness is the most pressing issue in this Nation.  No, it's not high fuel prices, a presidential election or a pending war in Europe. It's OUR failing health and the decreased health of our children.  The brass tax of this is that 66% of the people you know (two out of the next 3 people you see) will needlessly suffer or die young from a debilitating condition brought about by their lifestyle.  "Fine," you might say, "what does that got do to with me?"  Well, who do you think is going to pay for it?

We are in the middle of an epidemic and a national crisis and the best the news gatherers of our nation can muster is something about veggies being good for us?  It's a joke...

only, I'm not laughing.     

The other day during the radio show a caller asked a specific question regarding his daughter and nutrition.  He said he had been watching the Olympics and saw what Michael Phelps was eating for sport performance and nutrition.  He called to ask how many calories his 12 year old daughter should be eating since she was very active in sports and a little on the skinny/small side.  

It is a hard question to answer.  There aren't a lot of guidelines when it comes to children and nutrition, specifically calorie recommendations.  Having said that, the nutrition program for active children wouldn't be THAT dissimilar from that of an active adult.  It would be scaled somewhat, but not that much different.  

Below is one of the best explanations of "proper nutrition" I have ever read.    

The CrossFit dietary prescription is as follows:

Protein should be lean and varied and account for about 30% of your total caloric load.

Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.

Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.

Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

The myth is that females, by and large, cannot do pull-ups.  NOT true!  I have taught about a dozen females to do pull-ups this year.  I say "taught" because pull-ups are not about brute strength. 

To do a pull-up one need only to learn the technique.  Don't believe me?  Check this out.  Yes!  She is obviously pregnant.  Yes!  She did just do 25 - in a freakin row!.  And NO she is not a hulking monster bent on the destruction of the female race.  She's a normal person who learned how to do pull-ups.  You can do it, too.   

I get a lot of flack from folks who come to my FitZone Radio site expecting that run-of-the-mill, "let's everybody hold hands and sing Kum By Yah while we exercise crap."  That is not what we do here.   I don't think that stuff works. 

For REAL results you need intensity. 

To make REAL progress, you need to step-it-up.  

If you plan to make meaningful and lasting changes you will need to get out of your comfort zone.  WAY OUT - for some of you.  This includes doing squats (deep ones), push-ups (from your toes), sit-ups (all the way up), AND pull-ups among other things.

The popular fitness dogma perpetuated by the dramatic media has duped most of the world into believing that we are all "fragile eggs."  That we shouldn't extend ourselves or we will surely DIE!  Seriously, they say, "DIE."  

Hogwash!

You should see the stuff my clients are capable of.  Case in point - Megan.  These are photo's of her first pull-up.  Took her a bunch of tries and cost her a blister that bled, but she was stoked when she mostly got it.  Can you blame her?  Before she nailed her first pull-up she thought the same thing you are probably thinking right now.  "I can't do a pull-up." 

Um, I beg to differ.  

Look, we are NOT fragile eggs.  The human body is infinitely capable of more than you could imagine.  I'VE SEEN IT!  Fitness experts all over the world are telling us that nearly everything we do for exercise is dangerous.  Why don't they just say what they really mean?  It would go like this:  

Instead of saying:

"Mrs. Jones you have to be careful, because many of the exercises you choose to participate in may potentially injure you - permanantly.  

They should just say:   

"Mrs. Jones my main purpose here is to help myself make money.  Primarily, I hope to do this by confusing you with techno jargon to the point that you will hire me to show you exercises that are designed to minimally strengthen you and primarily cover my own *ss.

My point?

Start doing the hard stuff.  Take it back to basics.  Do what you know.  Ease into it, at first.  Take it slowly to the next level, then by DAMN - HIT IT and KEEP HITTING IT HARD.  You are not a "fragile egg" unless a physician who knows what he is talking about says otherwise.  Want me to prove it?  I can in one word.  

PIONEERS!

What they went through to forge this country would be labeled, "too dangerous to try" and "not recommended" by fitness experts today.  The truth is, what the pioneers went through was precisely what our bodies were built for.  They had to have it all, cardiovascular endurance, strength, stamina, agility, power, flexibility, etc.  What they did was very rigorous and intense - AND IT WAS GREAT FOR THEM.  

Make your goal this week to do 1 simple pull-up.  If you can't do one - do a jumping pull-up.  If you can't do that simply raise yourself til your chin is over the top of the bar and lower yourself slowly under complete controll.  Progress in the reverse.  Keep doing them every other day until you can do 10.  

Write to me when you get all 10.  Good luck!   

I have been a personal trainer for the last 14 years.  This makes me a certified EXPERT on weirdness in exercise...and THIS is WEIRD!  Anyone know just what in the hell is going on here?