SuperMan!!!!!!!

Just a reminder of how not so badass we are.... here is a little reality. I love it! Makes me want to go get on some rings right now! Great job for Coach Carey for recently getting her first of many muscle ups this past wkend.

Best $25 You Will Ever Spend

I cannot say enough how profound subscribing to the Crossfit Journal is. On this website their is literally thousands of dollars worth of information that can change someones life, positively influence someones life, and possibly save someones as well. This is a recent clip taken off Crossfit's main website, crossfit.com that has Coach Glassman explaining Crossfit's 3rd Dimension- Definition of Fitness and Health..... What does that mean, well to put it plainly,

"is the goal to live forever, or to maintain human functional capacity for as long as possible?"(Coach Glassman)

My answer.... without a doubt to LIVE as long as possible, not to be just be breathing and have no ability to take care of myself, or enjoy anything in my life. How do you do this? Thedore Dalyrmple, who is a famous editor for the wall street journal, says that our increasing life expectancy can be soley attributed to sanitation. And, if we are going to enjoy our increasing years of our life, the only way is going to be through fitness and health, and not through our M.D's, physicians, pharmaceuticals, P.T's, etc....

But, like always, he articulates much better than I.

CrossFit's New Three-Dimensional Definition of Fitness and Health" by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

MY WOD:

February 23, 2009

Monday 090223
For time:

Row 500 meters

115 pound Push press, 21 reps

Row 500 meters

115 pound Push press, 18 reps

Row 500 meters

115 pound Push press, 15 reps

Row 500 meters

115 pound Push press, 12 reps

rx'd: 11:56

Tues/Thurs 630am Class

Picured, James, Tricia, Monica, Martha, and Ashok all outstanding performers in the Level 1 class. I love this class because we know how to have fun, but still get an awesome wkout in. These have really shown major improvements over the last few months. I am very excited for them in the future.

Setting Records Everyday....

MY WOD'S FOR THE LAST TWO DAYS:

Monday;

Max Pullups in one minute:

54(straight)

February 17, 2009

Tuesday 090217
Squat clean 1-1-1-1-1-1-1 reps

185

205

225

235

245

255

265f

260(PR)

265f3x's

A Great Week!!!

This last weekend was the affiliate gathering for Crossfit. I am just now able to reflect on everything that happened. We were fortunate to host a Crossfit Level II certification at our facility on Thurs and Fri, Feb 5and6. Then Friday night, Crossfit Central hosted a mini training seminar open and free to all affiliates, and we ended up having over a 100+ people in our gym getting insights from Jeremy and Nicole on what and how we do what we do. Saturday morning was kicked off by the affiliate gathering that lead into the afternoon where we put on a workout that hosted over 100+ crossfitters from all around the country. That was an amazing turnout. I had numerous people come up to us that night and the next day complimenting on our workout we held, thank you very much.
I was fortunate enough to get my Level II cert, I met some fantastic people, I got to listen to Coach Glassman speak(which is always great), and I came away with a clearer overall view of what we are doing here in this Crossfit world. I see the picture painted by Coach and his staff, and all of his Generals that are on the front lines digging the trenches....all I can say is, tomorrow is going to be a great day. Give thanks for today!



February 13, 2009

Friday 090213
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

rx'd: 2:18(pr)

For those of you who have never come across Crossfit Balboa you should definitely make it a routine in your future. They often have awesome posts with grea information. Also, they have some of the coolest Crossfit T-shirts out there. So, here is one of their recent posts, click the link above to see what else they have.

-compliments of CrossfitBalboa-

Monday, 02.09.09: Whey Protein

This information on Whey Protein was submitted by CFB Coach Jason. Jason is a bad ass CrossFitter and Coach.
Whey Protein is a by-product of cheese manufactured from cow's milk.It has the highest biological value of any protein. Meaning that it crosses the stomach quickly and is rapidly absorbed by the intestines. For years it has been the staple of many athletes/bodybuilders supplement program.
Why is this particular type of protein important?
Well the protein fraction in whey (approximately 10% of the total dry solids within whey) comprises four major protein fractions and six minor protein fractions. The major protein fractions in whey are beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin and immunoglobulins. Each of these components has important body strengthening effects thanks to:
• A high protein efficiency ratioo One study showed that milk protein elicits greater increase in branched chain amino acid concentrations in peripheral tissues as compared to soy.
• Lactose (found in whey but not whey concentrate) which is broken down into galacto-oligosaccharides that are used by intestinal bacteria leading to better functioning of the digestive tract.
• Calcium (a minimal component of whey protein) decreases accumulation of body fat and accelerates weight and fat loss. The proposed mechanism is thought to be that parathyroid hormone and 1,25-(OH)2-D respond to low calcium diets and promote fat storage. High calcium diets inhibit these hormones and thus inhibit fat storage and promote increased fat breakdown and energy partitioning from fat to lean.
• Cystine: a conditionally essential amino acid, which is the rate-limiting factor for the body's production of glutathione an important antioxidant.
• An excellent source of branched-chain amino acids (leucine, isoleucine, valine) o Leucine is a both a key signal molecule for initiation and an important substrate for new protein synthesis.
• It’s usage as a source of glutamine
• In one study it was found that whey supplements may prevent blood sugar spikes after high-carbohydrate meals.
Why should you care? Simple, the body is highly sensitive to insulin after exercise and shuttles carbohydrates and proteins into muscle cells instead of fat cells. This sensitivity declines post-workout until ~2 hours at which point it reaches baseline. Furthermore, the anabolic effects of insulin are synergistic with amino acids.11 Given the rapid absorption of whey, it is the ideal choice for post-workout to take advantage of the insulin-amino acid synergistic effect. This means that whey protein is going to rebuild the damage and replenish the muscle that your body has been using up as you constantly CRUSH yourself with daily WODS. Basically reversing the catabolic state that your body is in after a tough workout, meaning that you start to make the necessary adaptations to the overload that you submit your body to in your quest to become fit (and look better naked).
-end of post-

MY WOD

February 11, 2009

Wednesday 090211
For time:

45 Double-unders

135 pound Squat clean, 45 reps

45 Ring Dips

45 Double-unders

rx'd: 11:50

INTENSITY!!!!

"It's tough to describe, there's another gear but most people don't know how to go there. You're gonna need to go there to win at the Crossfit Games. It's ignoring the pain. It's another knotch of intensity I don't know how to describe it."

-Josh Everett-(movietrailer) at 185lbs shown above clean and jerking 155kg. (that's 341lbs.!)

MY LAST 3 WODS:

February 2, 2009

Monday 090202

30 Muscle-ups for time: rx'd- 4:49

3hours later;

"Kelly"
Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

rx'd- 19:59

February 3, 2009

Tuesday 090203
Back Squat 5-5-5-5-5 reps

275/285/295/305/315f(3)

Thanks To All That Came Out!!!

Such an amazing workout and turnout in numbers this past Saturday at our 1st UTB workout in 09.

"Building A Fit Community"

St. Pierre put a good beating on B.J. Penn.