Here is a video about food.
Paleo in a Nutshell Part 1: Food
Wednesday, April 20, 2011
Tuesday, April 19, 2011
Don't Just Sit There! --How bathroom posture affects your health.
Don't Just Sit There!
How bathroom posture affects your health.
By Daniel Lametti
Posted Thursday, Aug. 26, 2010, at 10:17 AM ET
Shortly before Christmas in 1978, the leader of the free world came down with a severe case of hemor! rhoids. The pain was so bad that President Carter had to take a day of f from work. A few weeks later, Time Magazine asked a proctologist named Michael Freilich to explain the president's ailment. "We were not meant to sit on toilets," he said, "we were meant to squat in the field." He's probably right.
Michael Freilich isn't the first doctor to suggest that sitting on toilets—a recent phenomenon, stemming from the invention of the flush toilet in 1591—might be unhealthy. By the 1960s and '70s, the idea was relatively commonplace. Architect Alexander Kira argued in his 1966 book The Bathroom that human physiology is better suited to the squat. According to Bockus's Gastroenterology, a standard medical text from 1964, "the ideal posture for defecation is the squatting position, with the thighs fixed upon the abdomen."
Modern-day squat evangelists make money off the claim that a "more natural" posture wards off all sorts of health problems, from Crohn's disease to colon cancer. Inventor Jonathan Isbit runs a modest online business selling Nature's Platform—a homemade, $150 device that fits over toilets to make them more lik! e holes in the ground.* (He also posted the Bockus quote above to the Wikipedia entry on defecation.) Other entrepreneurs peddle similar products, like the In-Lieu, the Lillipad, the Evaco toilet converter, and, for those who don't like explaining their squat platform to house guests, a $688 Singaporean toilet that lets users switch among different squatting and sitting postures, from the "East Asian squat" to the "aft sit."* (Confused? Watch the video.)
That may sound like a bunch of Internet quackery, but there's now some e! mpirical evidence for the claim that defecation posture affects your body. The more extreme assertions about squatting—that it prevents cancer, for example—remain untested. But when it comes to hemorrhoids—a painful swelling of the veins in the anal canal that affects half of all Americans—new research suggests that you may want to get your butt off the toilet.
Before we dive into the data, let's review the mechanics of going to the bathroom. People can control their defecation, to some extent, by contracting or releasing the anal sphincter. But that muscle can't maintain continence on its own. The body also relies on a bend between the rectum—where feces builds up—and the anus—where feces comes out. When we're standing up, the extent of this bend, called the anorectal angle, is about 90 degrees, which puts upward pressure on the rectum and keeps feces inside. In a squatti! ng posture, the bend straightens out, like a kink ringed out of a gard en hose, and defecation becomes easier.
Proponents of squatting argue that conventional toilets produce an anorectal angle that's ill-suited for defecation. By squatting, they say, we can achieve "complete evacuation" of the colon, ridding our bowels of disease-causing toxins. But there's no reason to think that getting into a squat will make defecation more complete, nor that most people are sickened by their colons. If squatting does provide a health benefit, just as Michael Freilich stated in Time, it comes in the form of hemorrhoid prevention.
Hemorrhoids may be brought on by pregnancy, obesity, and receiving anal sex. But the main cause is straining during bowel movement. Straining increases the pressure in your abdomen, causing the veins that line your anus to swell. In hemorrhoi! d patients, those veins stay swollen and sometimes bleed. In theory, squatting might stave off hemorrhoids by making defecation easier, reducing the need to strain and decreasing abdominal pressure.
An Israeli doctor named Dov Sikirov tested this idea for a 2003 study published in Digestive Diseases and Sciences. He had several dozen patients defecate in each of three positions: sitting on a 16-inch-high toilet, sitting on a 12-inch-high toilet, and squatting over a plastic container. He asked his subjects to record how long each bowel movement took and rate the effort required on a four-point scale ranging from effortless to difficult. Sikirov found that, when squatting, subjects averaged a mere 51 seconds to move their bowels, versus 130 seconds when sitting on a high toilet. And as they moved from a sit to a squat, subjects were more likely to rate the experience as easier! .
Then last year, a group of Japanese doctors extended Sikirov' s findings by looking at what happens inside the body while people squat and sit. For a study published in the medical journal Lower Urinary Tract Symptoms, six subjects had their rectums filled with a contrast solution and then released the fluid from a squatting or a sitting position while being filmed with X-ray video. Image analysis showed that the anorectal angle increased from 100 degrees to 126 degrees as the subjects moved from a sit to a squat. The researchers also recorded abdominal pressure, and found that the subjects were straining less when they squatted.
Of course, it's one thing to show that squatting streamlines defecation and reduces hemorrhoid risk. It's another to actually move your bowels while you squat. But how hard could it be? For most of human history—several hundred thousand years—we've squatted. Today, 1.2 billion people s! quat because they simply don't have a toilet, while many, many more in Asia, the Middle East, and parts of Europe use toilets designed specifically for squatting. And for 28 years—from his junior year at Yale in 1970 to the moment when he completed the first Nature's Platform prototype in 1998—Jonathan Isbit "perched," as he put it, squatting on the rim of toilet seats. So I decided to try it—each morning for a week, following a bowl of corn flakes and a cup of coffee.
Besides tipping over, there's little danger in squatting over a modern sit toilet. Both American Standard and Kohler say that floor-mounted toilets are designed to hold at least 1,000 pounds. (Still, neither company recommends perching.) The American Society for Engineers requires that wall-mounted toilets hold 500 pounds. But squatting on your toile t seat is not for everybody. Even when I was holding onto a towel rack, the situation felt precarious. A bedpan or a plastic container would have been easier, but I didn't have the former and the latter seemed gross. So I forged ahead, pushing through the week—or, as it turned out, not pushing: Bowel movements just seem to happen in a squat. My 10-minute routine dropped to a minute, two at the most, and within a few days my knees stopped complaining.
Although the week is now over, I'll probably squat again. At the very least, I gained an hour over seven days. It seems doubtful, though, that squatting, even if it helps hemorrhoids, will become the next back-to-nature craze—the new barefoot running shoe or caveman diet. Sit toilets, in the short term at lea! st, are more comfortable than the squat toilets you might find in Europe. In fact, since Jimmy Carter's bout of hemorrhoids sit toilets have actually grown in height, pushing the anorectal angle in the wrong direction. Standard models, 14 inches from floor to rim, now compete with "comfort height" toilets that tower more than 17 inches of the floor. Americans, now fatter than ever, are having trouble standing up from a sit, never mind a squat.
Like Slate on Facebook. Follow us on Twitter.
Correction, Aug. 27, 2010: This article originally misspelled the first name of Jonathan Isbit. (Return to the corrected senten! ce.)
Correction, Sept . 13, 2010: The original sentence described the $688 toilet as being Japanese. (Return to the corrected sentence.)
Daniel Lametti is a scientist and writer who lives in Brooklyn.
Article URL: http://www.slate.com/id/
How bathroom posture affects your health.
By Daniel Lametti
Posted Thursday, Aug. 26, 2010, at 10:17 AM ET
Shortly before Christmas in 1978, the leader of the free world came down with a severe case of hemor! rhoids. The pain was so bad that President Carter had to take a day of f from work. A few weeks later, Time Magazine asked a proctologist named Michael Freilich to explain the president's ailment. "We were not meant to sit on toilets," he said, "we were meant to squat in the field." He's probably right.Michael Freilich isn't the first doctor to suggest that sitting on toilets—a recent phenomenon, stemming from the invention of the flush toilet in 1591—might be unhealthy. By the 1960s and '70s, the idea was relatively commonplace. Architect Alexander Kira argued in his 1966 book The Bathroom that human physiology is better suited to the squat. According to Bockus's Gastroenterology, a standard medical text from 1964, "the ideal posture for defecation is the squatting position, with the thighs fixed upon the abdomen."
Modern-day squat evangelists make money off the claim that a "more natural" posture wards off all sorts of health problems, from Crohn's disease to colon cancer. Inventor Jonathan Isbit runs a modest online business selling Nature's Platform—a homemade, $150 device that fits over toilets to make them more lik! e holes in the ground.* (He also posted the Bockus quote above to the Wikipedia entry on defecation.) Other entrepreneurs peddle similar products, like the In-Lieu, the Lillipad, the Evaco toilet converter, and, for those who don't like explaining their squat platform to house guests, a $688 Singaporean toilet that lets users switch among different squatting and sitting postures, from the "East Asian squat" to the "aft sit."* (Confused? Watch the video.)
That may sound like a bunch of Internet quackery, but there's now some e! mpirical evidence for the claim that defecation posture affects your body. The more extreme assertions about squatting—that it prevents cancer, for example—remain untested. But when it comes to hemorrhoids—a painful swelling of the veins in the anal canal that affects half of all Americans—new research suggests that you may want to get your butt off the toilet.
Before we dive into the data, let's review the mechanics of going to the bathroom. People can control their defecation, to some extent, by contracting or releasing the anal sphincter. But that muscle can't maintain continence on its own. The body also relies on a bend between the rectum—where feces builds up—and the anus—where feces comes out. When we're standing up, the extent of this bend, called the anorectal angle, is about 90 degrees, which puts upward pressure on the rectum and keeps feces inside. In a squatti! ng posture, the bend straightens out, like a kink ringed out of a gard en hose, and defecation becomes easier.
Proponents of squatting argue that conventional toilets produce an anorectal angle that's ill-suited for defecation. By squatting, they say, we can achieve "complete evacuation" of the colon, ridding our bowels of disease-causing toxins. But there's no reason to think that getting into a squat will make defecation more complete, nor that most people are sickened by their colons. If squatting does provide a health benefit, just as Michael Freilich stated in Time, it comes in the form of hemorrhoid prevention.
Hemorrhoids may be brought on by pregnancy, obesity, and receiving anal sex. But the main cause is straining during bowel movement. Straining increases the pressure in your abdomen, causing the veins that line your anus to swell. In hemorrhoi! d patients, those veins stay swollen and sometimes bleed. In theory, squatting might stave off hemorrhoids by making defecation easier, reducing the need to strain and decreasing abdominal pressure.
An Israeli doctor named Dov Sikirov tested this idea for a 2003 study published in Digestive Diseases and Sciences. He had several dozen patients defecate in each of three positions: sitting on a 16-inch-high toilet, sitting on a 12-inch-high toilet, and squatting over a plastic container. He asked his subjects to record how long each bowel movement took and rate the effort required on a four-point scale ranging from effortless to difficult. Sikirov found that, when squatting, subjects averaged a mere 51 seconds to move their bowels, versus 130 seconds when sitting on a high toilet. And as they moved from a sit to a squat, subjects were more likely to rate the experience as easier! .
Then last year, a group of Japanese doctors extended Sikirov' s findings by looking at what happens inside the body while people squat and sit. For a study published in the medical journal Lower Urinary Tract Symptoms, six subjects had their rectums filled with a contrast solution and then released the fluid from a squatting or a sitting position while being filmed with X-ray video. Image analysis showed that the anorectal angle increased from 100 degrees to 126 degrees as the subjects moved from a sit to a squat. The researchers also recorded abdominal pressure, and found that the subjects were straining less when they squatted.
Of course, it's one thing to show that squatting streamlines defecation and reduces hemorrhoid risk. It's another to actually move your bowels while you squat. But how hard could it be? For most of human history—several hundred thousand years—we've squatted. Today, 1.2 billion people s! quat because they simply don't have a toilet, while many, many more in Asia, the Middle East, and parts of Europe use toilets designed specifically for squatting. And for 28 years—from his junior year at Yale in 1970 to the moment when he completed the first Nature's Platform prototype in 1998—Jonathan Isbit "perched," as he put it, squatting on the rim of toilet seats. So I decided to try it—each morning for a week, following a bowl of corn flakes and a cup of coffee.
Besides tipping over, there's little danger in squatting over a modern sit toilet. Both American Standard and Kohler say that floor-mounted toilets are designed to hold at least 1,000 pounds. (Still, neither company recommends perching.) The American Society for Engineers requires that wall-mounted toilets hold 500 pounds. But squatting on your toile t seat is not for everybody. Even when I was holding onto a towel rack, the situation felt precarious. A bedpan or a plastic container would have been easier, but I didn't have the former and the latter seemed gross. So I forged ahead, pushing through the week—or, as it turned out, not pushing: Bowel movements just seem to happen in a squat. My 10-minute routine dropped to a minute, two at the most, and within a few days my knees stopped complaining.
Although the week is now over, I'll probably squat again. At the very least, I gained an hour over seven days. It seems doubtful, though, that squatting, even if it helps hemorrhoids, will become the next back-to-nature craze—the new barefoot running shoe or caveman diet. Sit toilets, in the short term at lea! st, are more comfortable than the squat toilets you might find in Europe. In fact, since Jimmy Carter's bout of hemorrhoids sit toilets have actually grown in height, pushing the anorectal angle in the wrong direction. Standard models, 14 inches from floor to rim, now compete with "comfort height" toilets that tower more than 17 inches of the floor. Americans, now fatter than ever, are having trouble standing up from a sit, never mind a squat.
Like Slate on Facebook. Follow us on Twitter.
Correction, Aug. 27, 2010: This article originally misspelled the first name of Jonathan Isbit. (Return to the corrected senten! ce.)
Correction, Sept . 13, 2010: The original sentence described the $688 toilet as being Japanese. (Return to the corrected sentence.)
Daniel Lametti is a scientist and writer who lives in Brooklyn.
Article URL: http://www.slate.com/id/
© 2010 Washingtonpost.Newsweek Interactive Co. LLC
Wednesday, April 13, 2011
Is Sugar Toxic?
Is Sugar Toxic?
http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?_r=1&=&pagewanted=all
Sugar: The Bitter Truth<---You Tube video
Please watch this and learn something instead of watching trash tv!
http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?_r=1&=&pagewanted=all
Sugar: The Bitter Truth<---You Tube video
Please watch this and learn something instead of watching trash tv!
Sunday, April 10, 2011
CrossFit Games Sectional 11.3 (4.10.11)
CrossFit Sectional Workout 11.3
5 min (as many rounds as possible)
165# clean and jerk
16 rounds
Friday, April 1, 2011
Tuesday, March 29, 2011
Gorillas Going Green
Researchers at Case Western Reserve University and the Cleveland Metroparks Zoo are adjusting gorilla diets in an effort to understand and treat cardiac issues in the animals.
Look what happens when the gorillas are allowed to eat their natural diet! Now if we just can end this low-fat, high carbohydrate experiment in which we are the guinea pigs and get on with a proper omnivorous diet we should end up a lot better for it!
http://hunter-gatherer.com/blog/health-problems-disappear-when-captive-gorillas-fed-wild-diet
Friday, March 25, 2011
Thursday, March 17, 2011
1.3
Clean and jerk
3 x 3 @ 120#
Snatch Pull
3 x 3 @ 120#
Overhead Squat
3 x 3 @ 95#
Front Squat
2 x 3 @ 145#
Max Strict Chin/Pull/Pull up with 35#, 26#, bw
(13, 7, 13)
Dips
(20, 20, 15, 5)
3 x 3 @ 120#
Snatch Pull
3 x 3 @ 120#
Overhead Squat
3 x 3 @ 95#
Front Squat
2 x 3 @ 145#
Max Strict Chin/Pull/Pull up with 35#, 26#, bw
(13, 7, 13)
Dips
(20, 20, 15, 5)
Tuesday, March 15, 2011
1.2
foam roll
5 min kb and jump rope warm up
Muscle Snatch
1-1-1 @ 95#
Snatch
60% x 2 x 5 @ 75#
Clean
60% x 2 x 5 @ 115#
Jerk
60% x 2 x 5 @ 100#
Gymnastics
L sit
Back Lever on Rings
Back Lever on Bar
Front Lever on Bar
5 min kb and jump rope warm up
Muscle Snatch
1-1-1 @ 95#
Snatch
60% x 2 x 5 @ 75#
Clean
60% x 2 x 5 @ 115#
Jerk
60% x 2 x 5 @ 100#
Gymnastics
L sit
Back Lever on Rings
Back Lever on Bar
Front Lever on Bar
Monday, March 14, 2011
1.1
KB warm up
Barbell Snatch
70% 2 x 3 @ 85#
Back Squat
80% 3 x 5 @ 160#
Deadlift
110%(of clean) 5 x 3 @ 205#
Push Press
75% 5 x 5 @ 110#
Pull ups, chin ups, wide thick handle
3 x max (20, 16, 10)
These aren't true percentages of my maximums.
Here is what I am basing everyhinf off of:
Snatch-121
Back squat-200
Clean-185
Push Press-146.6
Barbell Snatch
70% 2 x 3 @ 85#
Back Squat
80% 3 x 5 @ 160#
Deadlift
110%(of clean) 5 x 3 @ 205#
Push Press
75% 5 x 5 @ 110#
Pull ups, chin ups, wide thick handle
3 x max (20, 16, 10)
These aren't true percentages of my maximums.
Here is what I am basing everyhinf off of:
Snatch-121
Back squat-200
Clean-185
Push Press-146.6
Sunday, March 13, 2011
RKC Snatch Test 1 3 13 11
The goal is 100 reps within 5 minutes. This is 24kg (~53#). My first attempt.
Thursday, March 10, 2011
Tuesday, March 8, 2011
Kettlebell Long Cycle
I decided I need to couple some more kettlebell work into my training. Balancing heavy barbell wotk with lighter unilateral movements will hopefuly correct some bodily imbalance issues that have developed from doing mostly bilateral movements. There is something that is often off in my hips or back. My assumptions. I am recruiting improper muscles. I have a limb length difference. That's it. One or a compination of those is causing some problems.
Today I planned on going a 10 min clean and jerk kettlebell test...I decided just to go longer. I did 10 minutes on my right hand then 10 minutes on my left. I did set the bell down for less than 5 seconds at a time. But I was pretty consistent with the movements themselves.
35# Clean and jerk/press
107
114
Total : 221
~40 ring push ups
Mobolity work with jump stretch band (upper and lower body)
Today I planned on going a 10 min clean and jerk kettlebell test...I decided just to go longer. I did 10 minutes on my right hand then 10 minutes on my left. I did set the bell down for less than 5 seconds at a time. But I was pretty consistent with the movements themselves.
35# Clean and jerk/press
107
114
Total : 221
~40 ring push ups
Mobolity work with jump stretch band (upper and lower body)
Monday, March 7, 2011
Wednesday, March 2, 2011
Reverse Magazine: Woman Are Wrong About Fat Loss and Fitness
Reverse Magazine: Woman Are Wrong About Fat Loss and Fitness: " The Dirty Dozen Mistakes Women Make The female population has tremendous leverage in the marketplace. Anyone in advertisin..."
Army's new fitness tests add taste of battlefield
http://news.yahoo.com/s/ap/us_army_new_fitness_test
FORT JACKSON, S.C. – Sit-ups don't make a soldier, the Army has decided. So its 30-year-old fitness requirements are getting a battlefield-inspired makeover.
Soon every soldier will have to run on a balance beam with two 30-pound canisters of ammunition, drag a sled weighted with 180 pounds of sandbags and vault over obstacles while carrying a rifle. Those were just some of the tests the Army unveiled Tuesday as it moves toward making its physical training look more like combat.
Right now soldiers have to complete sit-ups, push-ups and a two-mile run twice a year within times that vary by age and gender. Lt. Gen. Mark Hertling, the general in charge of the Army's initial military training, said he has been working to change that test for years.
Hertling said the current test "does not adequately measure components of strength, endurance, or mobility," or predict how well a soldier would do under fire.
A new annual "combat readiness" test includes running 400 meters — about a quarter of a mile — with a rifle, moving through an obstacle course in full combat gear, and crawling and vaulting over obstacles while aiming a rifle. Soldiers also will have to run on a balance beam while carrying 30-pound ammo boxes and do an agility sprint around a course field of cones.
Soldiers also will have to drag sleds weighted with sandbags to test their ability to pull a fallen comrade from the battlefield. The combat test might be given before deployments as well as annually, but that has not been decided.
The Army will keep elements of its old assessment in a "physical readiness" test, which adds such things as a 60-yard shuttle run and a standing long jump to one minute of push-ups and a 1.5-mile timed run. This might be given every six months, said Frank Palkoska, head of the Army's Fitness School at Fort Jackson.
Hertling said trials of the new program are starting this month at eight bases and the plan could be adopted Army-wide after reviews later this year.
Soldiers who ran the proposed "combat readiness" portion of the test Tuesday told reporters the exercises were tough, even for combat veterans.
Wearing a battle helmet and carrying a rifle, Staff Sgt. Timothy Shoenfelt teetered as he trod the balance beam, holding ammo tins in each hand. His pace slowed a bit as he dragged the green sled behind him, then held his M-4 steady as he strode sideways through the "point-move-aim" portion of the test.
"My quads are on fire!" the 31-year-old from Indiana, Pa., said afterward. "It really made me breathe hard and challenged a lot of muscle groups."
Wheeled vehicle mechanic and Sgt. 1st Class Cornelius Trammell, 33, of Eufaula, Ala., said it will be important for all soldiers to go through tests, even if their jobs are behind desks. He laughed when reporters commented on his sweaty face.
"You never know when you might need it, whether you are in the infantry or if you're a mechanic," said Trammell, who's been deployed three times.
The tests will be given to all soldiers and officers, including Army Reserves and National Guard, even those recalled soldiers who are now over 60, officials said. Specific gender and age standards are still being worked out, Palkoska said.
The shift follows other Army efforts to overhaul training, improve diets and help older soldiers keep fit. Hertling said the Army is trying to better prepare soldiers for the 40 to 70 pounds of weapons and body armor many of them need to carry in Afghanistan and Iraq.
"Soldiers like to be challenged. This will definitely challenge them," Hertling said.
The Army also is hoping to reduce injuries — both in the field and from repetitive exercises.
"This is about training smarter, not just training more," Hertling said.
Staff Sgt. Danica Foster, 28, of Brooklyn, N.Y., who pumped through a shuttle run and did push-ups for the "physical readiness" section, said the new tests will require soldiers to work on their upper body strength.
Female soldiers will have to work to get them done, she said.
"I honestly believe, though, that if I can do this, anybody can," she said with a laugh.
Besides Fort Jackson, the program will be tested at Fort Leonard Wood, Mo.; Fort Benning, Ga.; Fort Sill, Okla.; Fort Bliss, Texas; Fort Bragg, N.C.; Fort Lewis, Wash.; and at the Army's military academy at West Point.
FORT JACKSON, S.C. – Sit-ups don't make a soldier, the Army has decided. So its 30-year-old fitness requirements are getting a battlefield-inspired makeover.
Soon every soldier will have to run on a balance beam with two 30-pound canisters of ammunition, drag a sled weighted with 180 pounds of sandbags and vault over obstacles while carrying a rifle. Those were just some of the tests the Army unveiled Tuesday as it moves toward making its physical training look more like combat.
Right now soldiers have to complete sit-ups, push-ups and a two-mile run twice a year within times that vary by age and gender. Lt. Gen. Mark Hertling, the general in charge of the Army's initial military training, said he has been working to change that test for years.
Hertling said the current test "does not adequately measure components of strength, endurance, or mobility," or predict how well a soldier would do under fire.
A new annual "combat readiness" test includes running 400 meters — about a quarter of a mile — with a rifle, moving through an obstacle course in full combat gear, and crawling and vaulting over obstacles while aiming a rifle. Soldiers also will have to run on a balance beam while carrying 30-pound ammo boxes and do an agility sprint around a course field of cones.
Soldiers also will have to drag sleds weighted with sandbags to test their ability to pull a fallen comrade from the battlefield. The combat test might be given before deployments as well as annually, but that has not been decided.
The Army will keep elements of its old assessment in a "physical readiness" test, which adds such things as a 60-yard shuttle run and a standing long jump to one minute of push-ups and a 1.5-mile timed run. This might be given every six months, said Frank Palkoska, head of the Army's Fitness School at Fort Jackson.
Hertling said trials of the new program are starting this month at eight bases and the plan could be adopted Army-wide after reviews later this year.
Soldiers who ran the proposed "combat readiness" portion of the test Tuesday told reporters the exercises were tough, even for combat veterans.
Wearing a battle helmet and carrying a rifle, Staff Sgt. Timothy Shoenfelt teetered as he trod the balance beam, holding ammo tins in each hand. His pace slowed a bit as he dragged the green sled behind him, then held his M-4 steady as he strode sideways through the "point-move-aim" portion of the test.
"My quads are on fire!" the 31-year-old from Indiana, Pa., said afterward. "It really made me breathe hard and challenged a lot of muscle groups."
Wheeled vehicle mechanic and Sgt. 1st Class Cornelius Trammell, 33, of Eufaula, Ala., said it will be important for all soldiers to go through tests, even if their jobs are behind desks. He laughed when reporters commented on his sweaty face.
"You never know when you might need it, whether you are in the infantry or if you're a mechanic," said Trammell, who's been deployed three times.
The tests will be given to all soldiers and officers, including Army Reserves and National Guard, even those recalled soldiers who are now over 60, officials said. Specific gender and age standards are still being worked out, Palkoska said.
The shift follows other Army efforts to overhaul training, improve diets and help older soldiers keep fit. Hertling said the Army is trying to better prepare soldiers for the 40 to 70 pounds of weapons and body armor many of them need to carry in Afghanistan and Iraq.
"Soldiers like to be challenged. This will definitely challenge them," Hertling said.
The Army also is hoping to reduce injuries — both in the field and from repetitive exercises.
"This is about training smarter, not just training more," Hertling said.
Staff Sgt. Danica Foster, 28, of Brooklyn, N.Y., who pumped through a shuttle run and did push-ups for the "physical readiness" section, said the new tests will require soldiers to work on their upper body strength.
Female soldiers will have to work to get them done, she said.
"I honestly believe, though, that if I can do this, anybody can," she said with a laugh.
Besides Fort Jackson, the program will be tested at Fort Leonard Wood, Mo.; Fort Benning, Ga.; Fort Sill, Okla.; Fort Bliss, Texas; Fort Bragg, N.C.; Fort Lewis, Wash.; and at the Army's military academy at West Point.
Saturday, February 26, 2011
Monday, December 27, 2010
'Fight Gone Bad'
SDLHP
Box Jump
Push Press
Row for Cal
Wall ball
292.
I started with SDLHP again. Really wanted to start with wallball. I am pretty sure that this is an improvement from the last time. I thin I am 267 last time. Don't know what happen to my old record though.
There are some really good people at CFAH.
Box Jump
Push Press
Row for Cal
Wall ball
292.
I started with SDLHP again. Really wanted to start with wallball. I am pretty sure that this is an improvement from the last time. I thin I am 267 last time. Don't know what happen to my old record though.
There are some really good people at CFAH.
Friday, December 17, 2010
The simple program for strength gains?
So I read this article from T-nation by Dan John. I can't find it now, but this is just what it is:
deadlift 2 x 5
shoulder press 2 x 5
biceps curl 2 x 5 (yes curls. Dan John recommended it!)
snatch 1 x 20-50
abs (i have been doing ab wheel)
I think he borrowed elements of Pavels programming for this one. It is a 40 day program done everyday. The 'science' behind it, is basic. Just do it everyday without groaning and grunting and let your strength develop naturally.
The first two weeks were pretty light, now finishing my third. I like it. It is pretty simple and easy to follow.
Week 1:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel
On friday @ CrossFit AH:
5-5-5-3-3-3 Floor Press (135-210#)
For time:
row 1000 then,
5 rounds of:
40# DB Complex
DL
Hang Power Clean
Thrusters
Row 1000
Week 2:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel
On friday @ CrossFit AH:
3-3-3-1-1-1 Floor Press (185-215#)
For time:
20 double unders, 18. 16, etc. descending ladder
1 burpee, 2, 3, 4 etc. ascending ladder
Week 3:
185 # thick hex bar deadlift
90# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel
On friday @ CrossFit AH:
255# DL One on the min for ten min
For time:
15 DL (155#)
Row 300m
15 DL
Row 300m
15 DL
4:24
deadlift 2 x 5
shoulder press 2 x 5
biceps curl 2 x 5 (yes curls. Dan John recommended it!)
snatch 1 x 20-50
abs (i have been doing ab wheel)
I think he borrowed elements of Pavels programming for this one. It is a 40 day program done everyday. The 'science' behind it, is basic. Just do it everyday without groaning and grunting and let your strength develop naturally.
The first two weeks were pretty light, now finishing my third. I like it. It is pretty simple and easy to follow.
Week 1:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel
On friday @ CrossFit AH:
5-5-5-3-3-3 Floor Press (135-210#)
For time:
row 1000 then,
5 rounds of:
40# DB Complex
DL
Hang Power Clean
Thrusters
Row 1000
Week 2:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel
On friday @ CrossFit AH:
3-3-3-1-1-1 Floor Press (185-215#)
For time:
20 double unders, 18. 16, etc. descending ladder
1 burpee, 2, 3, 4 etc. ascending ladder
Week 3:
185 # thick hex bar deadlift
90# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel
On friday @ CrossFit AH:
255# DL One on the min for ten min
For time:
15 DL (155#)
Row 300m
15 DL
Row 300m
15 DL
4:24
Sunday, December 5, 2010
Thursday, November 25, 2010
14
"DT" @ Dominik's
135# @ 15:31
I need to work on my receiving at the power position. I tend to not stick my butt back as far as I should.
15' rope climb (1) - no legs
135# @ 15:31
I need to work on my receiving at the power position. I tend to not stick my butt back as far as I should.
15' rope climb (1) - no legs
Tuesday, November 23, 2010
Monday, November 22, 2010
Friday, November 19, 2010
Tuesday, November 16, 2010
10
Push Press
10 @ 45#
10 @ 88#
8 @ 108#
4 @ 154#
3 @ 164#
2 @ 169#
1 @ 174#
1 @ 179#
1 @ 184#
1 @ 184 # (PR)
Deadlift
5 @ 220#
1 @ 298#
1 @ 318#
10 @ 45#
10 @ 88#
8 @ 108#
4 @ 154#
3 @ 164#
2 @ 169#
1 @ 174#
1 @ 179#
1 @ 184#
1 @ 184 # (PR)
Deadlift
5 @ 220#
1 @ 298#
1 @ 318#
Monday, November 15, 2010
9
20 min AMRAP
10 back extensions or reverse hyperextensions
6 reverse burpees
8 dumbbell lunges
11 rounds
10 back extensions or reverse hyperextensions
6 reverse burpees
8 dumbbell lunges
11 rounds
Sunday, November 14, 2010
Thursday, November 11, 2010
7
40-45min of madness
10 min treadmill incline 25# DB walking /running (no weight)
5 rounds of:
20 dips
20 air squats
10 Bulgarian split squats (each leg)
10 Bulgarian split squats with 25# DB at side
5 Overhead DB presses split stance
5 front rack split squats with 25#
5 overhead split squats with 25# DB
5 split stance thrusters with 25# DB
(on both legs)
5 @ 95# bent over rows
5 @ 95# snatch grip deadlifts
5 @ 95# overhead presses
~15 GHD sit ups
~20 pilates ball sit ups
~3 minutes of flutter kicks and goof morning darlings
10 min treadmill incline 25# DB walking /running (no weight)
5 rounds of:
20 dips
20 air squats
10 Bulgarian split squats (each leg)
10 Bulgarian split squats with 25# DB at side
5 Overhead DB presses split stance
5 front rack split squats with 25#
5 overhead split squats with 25# DB
5 split stance thrusters with 25# DB
(on both legs)
5 @ 95# bent over rows
5 @ 95# snatch grip deadlifts
5 @ 95# overhead presses
~15 GHD sit ups
~20 pilates ball sit ups
~3 minutes of flutter kicks and goof morning darlings
Tuesday, November 9, 2010
6
Deadlift
10 @ 45# x 2
10 @ 88#
6 @ 124#
6 @ 80kg
3 @ 110kg
3 @ 110kg +10#
3 @ 110kg +20#
3 @ 110kg +20#
3 @ 110kg +30#
10 @ 45# x 2
10 @ 88#
6 @ 124#
6 @ 80kg
3 @ 110kg
3 @ 110kg +10#
3 @ 110kg +20#
3 @ 110kg +20#
3 @ 110kg +30#
Monday, November 8, 2010
Sunday, November 7, 2010
4
Mobility for ankles, thoracic spine, and hips
Front squats
8 @ 45#
10 @ 95#
10 @ 135#
10 @ 135#
10 @ 155#
10 @ 155#
10 @ 145#
After attending The 2010 Mid-American Weightlifting Championships at WCS Gattone Sports Performance I changed a few things about my technique for this workout. I typically have my elbows relatively closer to my mid-line, but decided to have my elbows a bit more adducted. I felt a little more pain in my shoulders from the pressure and in my wrists from increased extension. However, this did encourage external rotation of my shoulders and drove my elbows up higher (to protect my wrist) which in turn tightened up my thoracic spine. I only tried this on my last set @ 145# as I was thinking of getting more work in the earlier sets and more technique on the last one.
~10min WOD
4 rounds @ 75#
5 Snatch grip DL
5 Snatch grip high pull
5 Power snatch (Floor to power position)
5 Overhead squats
5 Bent Rows
finished with 5 full snatches.
Definitely felt much better and stable with the snatch after watching Courtney and the other at the O-lifting meet. Definitely must externally rotate the shoulder when receiving the bar for the snatch. It just locks the bar into a much more stable position. I was tired after all of that, so doing the snatches really forced me to focus on my technique granted it was only 75#.
Front squats
8 @ 45#
10 @ 95#
10 @ 135#
10 @ 135#
10 @ 155#
10 @ 155#
10 @ 145#
After attending The 2010 Mid-American Weightlifting Championships at WCS Gattone Sports Performance I changed a few things about my technique for this workout. I typically have my elbows relatively closer to my mid-line, but decided to have my elbows a bit more adducted. I felt a little more pain in my shoulders from the pressure and in my wrists from increased extension. However, this did encourage external rotation of my shoulders and drove my elbows up higher (to protect my wrist) which in turn tightened up my thoracic spine. I only tried this on my last set @ 145# as I was thinking of getting more work in the earlier sets and more technique on the last one.
~10min WOD
4 rounds @ 75#
5 Snatch grip DL
5 Snatch grip high pull
5 Power snatch (Floor to power position)
5 Overhead squats
5 Bent Rows
finished with 5 full snatches.
Definitely felt much better and stable with the snatch after watching Courtney and the other at the O-lifting meet. Definitely must externally rotate the shoulder when receiving the bar for the snatch. It just locks the bar into a much more stable position. I was tired after all of that, so doing the snatches really forced me to focus on my technique granted it was only 75#.
Thursday, November 4, 2010
3
Grace
5:40
20 seconds slower than my PR.
My cleans were strong, jerks felt a little wobbly.
There are mirrors in the gym I workout at now. I noticed my right heel lift up on the jerk dip. I also noticed this in some old videos I reviewed recently. On another occasion, with Dominik and Amanda my right heel also came up during the dip phase of the jerk.
Are weight lifting shoes to answer to the problem? More flexible ankles?
5:40
20 seconds slower than my PR.
My cleans were strong, jerks felt a little wobbly.
There are mirrors in the gym I workout at now. I noticed my right heel lift up on the jerk dip. I also noticed this in some old videos I reviewed recently. On another occasion, with Dominik and Amanda my right heel also came up during the dip phase of the jerk.
Are weight lifting shoes to answer to the problem? More flexible ankles?
Tuesday, November 2, 2010
Monday, November 1, 2010
Thursday, October 28, 2010
Monday, October 25, 2010
13
Power clean off block below knee
5 @ 40kg
5 @ 60kg
5 @ 80kg
5 @ 80kg
5 @ 80kg
OHS/Front squat/back squat (giant set) 10/10/10
3 rounds @ 40kg
5 @ 40kg
5 @ 60kg
5 @ 80kg
5 @ 80kg
5 @ 80kg
OHS/Front squat/back squat (giant set) 10/10/10
3 rounds @ 40kg
Sunday, October 24, 2010
Wednesday, October 20, 2010
Tuesday, October 19, 2010
Monday, October 18, 2010
9
Burgerner warm-up
2 x 15 @ 45# muscle snatch
Front Squat
20 @ 45#
20 @ 95#
20 @ 95#
20 @ 115#
2 rounds
treadmill sprint
jump sumo squat floor touch
reverse burpee
2 x 15 @ 45# muscle snatch
Front Squat
20 @ 45#
20 @ 95#
20 @ 95#
20 @ 115#
2 rounds
treadmill sprint
jump sumo squat floor touch
reverse burpee
Thursday, October 14, 2010
8
Burgerner warm-up
Hang Snatch High pull
5 @ 95
5 @ 95
3 @ 135
3 @ 135
Sumo Deadlift
5 @ 30kg + 30# bar
10 @ 30kg + 30# bar
10 @ 30kg + 30# bar + 50#
10 @ 70kg + 30# bar
5 @ 70kg + 30# bar + 50#
5 @ 70kg + 30# bar + 50#
Hang Snatch High pull
5 @ 95
5 @ 95
3 @ 135
3 @ 135
Sumo Deadlift
5 @ 30kg + 30# bar
10 @ 30kg + 30# bar
10 @ 30kg + 30# bar + 50#
10 @ 70kg + 30# bar
5 @ 70kg + 30# bar + 50#
5 @ 70kg + 30# bar + 50#
Tuesday, October 12, 2010
Monday, October 11, 2010
6
Split Jerks
4 @ 60kg
4 @ 60kg
4 @ 60kg + 20#
Overhead Squat
10 @ 75#
10 @ 95#
10 @ 95#
10 @ 95#
30-20-10
pull-ups
squats
4 @ 60kg
4 @ 60kg
4 @ 60kg + 20#
Overhead Squat
10 @ 75#
10 @ 95#
10 @ 95#
10 @ 95#
30-20-10
pull-ups
squats
Friday, October 8, 2010
Thursday, October 7, 2010
Tuesday, October 5, 2010
2
Burgerner warm up
Behind neck jerk
3 @ 50kg
5 @ 50kg
4 @ 50kg + 20#
SHP
10 @ 65#
2 @ 50kg +20#
6 @ 40kg +20#
7 @ 40kg +20#
1 @ 50kg +20#
tabata
kneeling ab wheel(7-5-6-6-6-6-6-6)
pull-ups (13-10-10-8-7-7-7-8)
Behind neck jerk
3 @ 50kg
5 @ 50kg
4 @ 50kg + 20#
SHP
10 @ 65#
2 @ 50kg +20#
6 @ 40kg +20#
7 @ 40kg +20#
1 @ 50kg +20#
tabata
kneeling ab wheel(7-5-6-6-6-6-6-6)
pull-ups (13-10-10-8-7-7-7-8)
Monday, October 4, 2010
1
Rack cleans (set above the knees)
6 @ 50kg
5 @ 70 kg
5 @ 70 kg
Back squat
10 @ 60kg
10 @ 60kg
10 @ 80kg
cookie
30s on 30s off (3 rounds)
dips
jump squats
20-30 dips
15-25 jump squats
6 @ 50kg
5 @ 70 kg
5 @ 70 kg
Back squat
10 @ 60kg
10 @ 60kg
10 @ 80kg
cookie
30s on 30s off (3 rounds)
dips
jump squats
20-30 dips
15-25 jump squats
Sunday, September 12, 2010
C and J
Clean and Jerk
3-3-3-3-3-3-3
95-135-185-185-185-185-185
3 rounds
25 knees to elbows
15 OH squats @ 95#
3-3-3-3-3-3-3
95-135-185-185-185-185-185
3 rounds
25 knees to elbows
15 OH squats @ 95#
Friday, September 10, 2010
Wednesday, September 8, 2010
Constantly Varied
135# front squats off the rack
185# DL's
45# SA DB presses
push-ups
Back extensions
Reverse Hypers
Neck Bridges
185# DL's
45# SA DB presses
push-ups
Back extensions
Reverse Hypers
Neck Bridges
Monday, September 6, 2010
Sunday, September 5, 2010
Thursday, September 2, 2010
Walking with weight
Today I went on two separate walks with my 16kg kettlebell just to the end of a long street and back...each taking about 14 minutes. Since today is my rest day I planned to do something over nothing and work on some oddities.
1: suitcase carry-it wasn't great, my spine wasn't perfectly vertical...it swayed with each step which isn't ideal, but it did provide unilateral loading. I switched hands when needed.
2: racked-much better. I was quickly more fatigued in my thoracic spine racked vs suitcase. There was no trunk flexion or lateral movement of the spine-just mid-line stabilization.
My torso is very short to it is easy to rest my elbows on my legs while seated by having a little trunk flexion. Not good. I can improve the suitcase carry by decreasing the weight and not letting my spine bend toward the weight and perform the exercise as it is supposed to be. I also need to stop resting my elbows on things in order to keep my postural muscles engaged.
Thanks to RossTraining.com I have been re-inspired to start working the neck again and also because my bands are right next to me and not at my gym.
Neck work with bands and bridges and headstands. I also threw in some arm haulers since my shoulders have been feeling sloppy and unstable during OH squats.
1: suitcase carry-it wasn't great, my spine wasn't perfectly vertical...it swayed with each step which isn't ideal, but it did provide unilateral loading. I switched hands when needed.
2: racked-much better. I was quickly more fatigued in my thoracic spine racked vs suitcase. There was no trunk flexion or lateral movement of the spine-just mid-line stabilization.
My torso is very short to it is easy to rest my elbows on my legs while seated by having a little trunk flexion. Not good. I can improve the suitcase carry by decreasing the weight and not letting my spine bend toward the weight and perform the exercise as it is supposed to be. I also need to stop resting my elbows on things in order to keep my postural muscles engaged.
Thanks to RossTraining.com I have been re-inspired to start working the neck again and also because my bands are right next to me and not at my gym.
Neck work with bands and bridges and headstands. I also threw in some arm haulers since my shoulders have been feeling sloppy and unstable during OH squats.
Wednesday, September 1, 2010
Saturday, August 21, 2010
Thursday, August 19, 2010
double wod
AM
8 rounds for time of:
2 pull-ups (thick bar)
6 MB Cleans (20#)
8 alternating OH MB lunges(20#)
9:25 (with a 15# weight vest)
PM
5 sets of 10 single arm thick DB presses (L and R)
8 rounds for time of:
2 pull-ups (thick bar)
6 MB Cleans (20#)
8 alternating OH MB lunges(20#)
9:25 (with a 15# weight vest)
PM
5 sets of 10 single arm thick DB presses (L and R)
Monday, August 16, 2010
The Cheif
5 rounds
3 min on/1 min off
3 power cleans @135#
6 push ups
9 squats
total rounds: 20 (I think I counted wrong on one. (6, 5, 5, 4, 5) I don't think I would have slipped that much! I am not certain, so I can't count it.
3 min on/1 min off
3 power cleans @135#
6 push ups
9 squats
total rounds: 20 (I think I counted wrong on one. (6, 5, 5, 4, 5) I don't think I would have slipped that much! I am not certain, so I can't count it.
Saturday, August 14, 2010
Thursday, August 12, 2010
no workout, but worked my ass off
good news. I moved my pull up rack to the new place. it is going to be welded back together tomorrow morning. I also got and additional 6 feet of space in width. That is a huge amount of space to me!
I am looking forward to getting my place the way I want it.
I am looking forward to getting my place the way I want it.
Wednesday, August 11, 2010
'Randy'
75 power snatches @ 75#: 8:29
I used the hook grip for each of these...and now they hurt. Haha. I like snatches again. This weekend at the cert helped a lot. It is funny that everything that they taught about the snatch, Dominik already told me..but I just didn't do it! For some reason now I finally got it.
Also funny, how when telling my clients to do something, I tell them exactly how it should be done. I repeat and repeat again in several ways to get the desired result..ie. heels down on the high pull. Once they finally get the heels down, it feels right to them and they understand! Sometimes it just takes long for it to 'click'. Mentally it feels better in the beginning to pull with the heels up because they think that it is stronger, but then after repeated cues, the heels go down then, oooohhhhh!
It was the same phenomenon with me and the snatch.. don't pull too early, be patient, stay on the heels, etc.
I am going to work some snatch progressions and work my snatch up. I think a reasonable goal is 125# by then end of the month. Not going to go too fast to get there. Really want to avoid getting hurt (like last time!)
I used the hook grip for each of these...and now they hurt. Haha. I like snatches again. This weekend at the cert helped a lot. It is funny that everything that they taught about the snatch, Dominik already told me..but I just didn't do it! For some reason now I finally got it.
Also funny, how when telling my clients to do something, I tell them exactly how it should be done. I repeat and repeat again in several ways to get the desired result..ie. heels down on the high pull. Once they finally get the heels down, it feels right to them and they understand! Sometimes it just takes long for it to 'click'. Mentally it feels better in the beginning to pull with the heels up because they think that it is stronger, but then after repeated cues, the heels go down then, oooohhhhh!
It was the same phenomenon with me and the snatch.. don't pull too early, be patient, stay on the heels, etc.
I am going to work some snatch progressions and work my snatch up. I think a reasonable goal is 125# by then end of the month. Not going to go too fast to get there. Really want to avoid getting hurt (like last time!)
Tuesday, August 10, 2010
AMRAP squat and push press
12 minutes amrap of 75% body weight back squats (120#): 85 reps
rest exactly 4 minutes
12 minutes amrap of 50% body weight push press (80#): 100 reps
I thought it was pretty tough. Could have worked harder to forced myself to take certain rest periods instead of just randomly. Ah well..variance.
Today I turned in my application for becoming a CrossFit affiliate. I have to wait some time, possibly two weeks before I hear anything back. I am pretty pumped about it all. It is definitely the direction I want to go. Hopefully I do not get too overwhelmed by the move, the build up, and affiliation.
rest exactly 4 minutes
12 minutes amrap of 50% body weight push press (80#): 100 reps
I thought it was pretty tough. Could have worked harder to forced myself to take certain rest periods instead of just randomly. Ah well..variance.
Today I turned in my application for becoming a CrossFit affiliate. I have to wait some time, possibly two weeks before I hear anything back. I am pretty pumped about it all. It is definitely the direction I want to go. Hopefully I do not get too overwhelmed by the move, the build up, and affiliation.
Sunday, August 8, 2010
Crossfit cert
Did Fran at the crossfit certification: 5:00
a pr for me. I felt I could have done better. The mind is weak. It helped being around a bunch of motivated people of course... Having chris spealler and Graham the fittest people on the planet telling you to push harder. It was definitly cool being around them and talking with them.
a pr for me. I felt I could have done better. The mind is weak. It helped being around a bunch of motivated people of course... Having chris spealler and Graham the fittest people on the planet telling you to push harder. It was definitly cool being around them and talking with them.
Wednesday, August 4, 2010
Tabata mash-up
4 rounds with 90s rest @ 115# of:
(1) SHP
(1) PP
(1) PJ
(1) SHP
(1) PP
(1) PJ
tabata mash-up
burpees
95# single arm DL (alternating)
70# KB Russian swing
189 reps
(1) SHP
(1) PP
(1) PJ
(1) SHP
(1) PP
(1) PJ
tabata mash-up
burpees
95# single arm DL (alternating)
70# KB Russian swing
189 reps
Sunday, August 1, 2010
Balance Board
Today I made a balance board. It is a little lopsided. I chose not to put the stops in. I may later put them in. I had the saw, the plywood and the thought to make some...so I did it. I hope to get better. I suck at at.
Wednesday, July 28, 2010
No Whining
5 attempts for max reps OHS: m-95#, w-65#
single arm tire drags
I only did three.
21-23-13
Tired. Monday, Tuesday, the Saturday/Sunday bachelor party, the Sunday kayaking adventure lack of sleep in the last two nights left me exhausted.
single arm tire drags
I only did three.
21-23-13
Tired. Monday, Tuesday, the Saturday/Sunday bachelor party, the Sunday kayaking adventure lack of sleep in the last two nights left me exhausted.
Tuesday, July 27, 2010
Leg stuff
After OAth warm-up.
Front Squat
10 @ 95
6 @ 135
4 @ 155
1 @ 185
3 @ 185
1 @ 205
3 @ 205
8 minutes of light running.
then..
3 rounds of:
10 reps at 70% of 1RM Front squat (145#)I went a light.
.25 mile run
10:25
Front Squat
10 @ 95
6 @ 135
4 @ 155
1 @ 185
3 @ 185
1 @ 205
3 @ 205
8 minutes of light running.
then..
3 rounds of:
10 reps at 70% of 1RM Front squat (145#)I went a light.
.25 mile run
10:25
Monday, July 26, 2010
Tuesday, July 20, 2010
Me wod and Grace
With a continuously running clock:
4 rounds of 4 minute stations with 1 minute rest:
pull-ups
65# Hex DL
20# wallball
jump rope (jump rope was not scored)
Round 1: 81
Round 2: 70
Round 3: 63
Round 4: 56
Grace @ 135#
6:00
4 rounds of 4 minute stations with 1 minute rest:
pull-ups
65# Hex DL
20# wallball
jump rope (jump rope was not scored)
Round 1: 81
Round 2: 70
Round 3: 63
Round 4: 56
Grace @ 135#
6:00
Monday, July 19, 2010
Thursday, July 15, 2010
Tuesday, July 13, 2010
Monday, July 12, 2010
OHS
5 @ 65
5 @ 65
5 @ 75
5 @ 75
5 @ 85
10 @ 85
"DT" @ 115#
5 rounds for time:
12 DL
9 Hang Power Cleans
6 Push Jerks
10:00
I have been sitting at my desk too long in comparison to standing around in Bally's or on the pool deck at the naval base so my posture is starting to feel like crap again. Really have to make a conscious effort to be in good posture all the time. I even tell my clients to be thinking of of it often. I don't want to be this hypocrite and be Quasimodo. Although he is quite jacked. hah. So I did some OHS to strengthen my posture and general strength. It feels good. I am looking forward to start to go heavy.
5 @ 65
5 @ 65
5 @ 75
5 @ 75
5 @ 85
10 @ 85
"DT" @ 115#
5 rounds for time:
12 DL
9 Hang Power Cleans
6 Push Jerks
10:00
I have been sitting at my desk too long in comparison to standing around in Bally's or on the pool deck at the naval base so my posture is starting to feel like crap again. Really have to make a conscious effort to be in good posture all the time. I even tell my clients to be thinking of of it often. I don't want to be this hypocrite and be Quasimodo. Although he is quite jacked. hah. So I did some OHS to strengthen my posture and general strength. It feels good. I am looking forward to start to go heavy.
Friday, July 9, 2010
CF as prescribed
"Johnson"
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
3 rounds + 1 DL
This was pretty bad. I estimated I would only complete three and that is all i did. Each exercise was tough: the DL's heavy, muscle ups-sweaty and just hard, and the squat cleans were exhausting.
Next time I have to string more DL's together and stop thinking so much when it comes to the squat cleans...also use some chalk for the MU's.
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
3 rounds + 1 DL
This was pretty bad. I estimated I would only complete three and that is all i did. Each exercise was tough: the DL's heavy, muscle ups-sweaty and just hard, and the squat cleans were exhausting.
Next time I have to string more DL's together and stop thinking so much when it comes to the squat cleans...also use some chalk for the MU's.
Wednesday, July 7, 2010
Tuesday, June 22, 2010
Thursday, June 17, 2010
posterior chain and snatch skill work
3 full body rollouts
50 back extensions
5 x 5 135# hex bent over row
hip and wrestlers bridge
Bone Crusher grips (I am closing the 250 now)
high pulls off the blocks 3 x 3 @ 95#
power snatch off the blocks 3 x 3 @ 95#
50 back extensions
5 x 5 135# hex bent over row
hip and wrestlers bridge
Bone Crusher grips (I am closing the 250 now)
high pulls off the blocks 3 x 3 @ 95#
power snatch off the blocks 3 x 3 @ 95#
Wednesday, June 16, 2010
Run day
Today I started reading "In Defense of Food-an eaters manifesto" by Michael Pollan.
He is pointing out how marketing has changed our way of thinking of what to eat. In the past, our mothers learned from their mothers what to eat. Over the last 80 years or so this knowledge was lost since mother were bombarded with marketing. More so than eating a variety of foods, our focus shifted to obtaining calories, nutrients, and vitamins. There is more to foods than just the main chemicals within them.
More than likely, you are smothered by the "western diet". Your food consumption is greatly composed of refined flour, sugars, processed 'foods' and lacks in prehistoric-like foods such as vegetables, fruits, nuts and seeds, fish, and free-range or grass fed animals. 'Foods' because much of the product eaten is really not food, but rather lab created food substitutes. Breast milk vs baby formula for example. One is natural, the other is just some combination. The original baby formula consisted of cow's milk, wheat flour, malted flour, and potassium bicarbonate.
More on this later...
I ran in the grass a bit barefoot did some running/footwork drills, and cartwheels. It feels good to be barefoot, especially on the grass.
He is pointing out how marketing has changed our way of thinking of what to eat. In the past, our mothers learned from their mothers what to eat. Over the last 80 years or so this knowledge was lost since mother were bombarded with marketing. More so than eating a variety of foods, our focus shifted to obtaining calories, nutrients, and vitamins. There is more to foods than just the main chemicals within them.
More than likely, you are smothered by the "western diet". Your food consumption is greatly composed of refined flour, sugars, processed 'foods' and lacks in prehistoric-like foods such as vegetables, fruits, nuts and seeds, fish, and free-range or grass fed animals. 'Foods' because much of the product eaten is really not food, but rather lab created food substitutes. Breast milk vs baby formula for example. One is natural, the other is just some combination. The original baby formula consisted of cow's milk, wheat flour, malted flour, and potassium bicarbonate.
More on this later...
I ran in the grass a bit barefoot did some running/footwork drills, and cartwheels. It feels good to be barefoot, especially on the grass.
Tuesday, June 15, 2010
Back from Vacation
I took a vacation for several days in Puerto Rico. It was a beautiful site! Lindsay and I saw the rain forest, Old San Juan, Bacardii Distillery and spend quite a bit of time at the beach.
I must admit that my discipline of eating well and exercise diminished while on vacation. We exercised at the hotel and on the beach, and our diet wasn't that bad. This did inspire to me get back on track in several ways.
Vegetables-I didn't get enough of them. It is summer and they are so abundant here...got to eat more...like of the verge of vegetarianism. No beef for a month is what I am going to do. Why? Just to do it.
Exercise-I am always at a crossroad when it comes to exercise. My skill emphasis is snatch, muscle up, and run, my strength emphasis is squat, overhead press, and bent over row.
Mind-I need to practice quieting the mind, learn and read more useful information.
I must admit that my discipline of eating well and exercise diminished while on vacation. We exercised at the hotel and on the beach, and our diet wasn't that bad. This did inspire to me get back on track in several ways.
Vegetables-I didn't get enough of them. It is summer and they are so abundant here...got to eat more...like of the verge of vegetarianism. No beef for a month is what I am going to do. Why? Just to do it.
Exercise-I am always at a crossroad when it comes to exercise. My skill emphasis is snatch, muscle up, and run, my strength emphasis is squat, overhead press, and bent over row.
Mind-I need to practice quieting the mind, learn and read more useful information.
Wednesday, June 2, 2010
Conditioning
40 min of 16kg kettlebell deadlifts, true snatch pulls, swings, squats, clean and press, box step ups, and snatches.
100 hindu squats
some jump squats, jumping jacks, jills, and various foot work.
Just putting in work.
I will probably do some pull-ups later.
100 hindu squats
some jump squats, jumping jacks, jills, and various foot work.
Just putting in work.
I will probably do some pull-ups later.
Thursday, May 27, 2010
Wednesday, May 26, 2010
#8
1 a day:
26 kneeling ab wheel rollouts (I am going to switch to full body rollouts, 26 is the max for the given time.)
26 kneeling ab wheel rollouts (I am going to switch to full body rollouts, 26 is the max for the given time.)
Monday, May 24, 2010
#7
1 a day: 65 push-ups
255# SQ
155# SHP
340# DL
750 Total
Didn't fully attempt max. Probably maxed at the press, could have gone heavier on the squat and dead.
6 sets of 3 reps:70# chinups
1 set of 10 chin ups
255# SQ
155# SHP
340# DL
750 Total
Didn't fully attempt max. Probably maxed at the press, could have gone heavier on the squat and dead.
6 sets of 3 reps:70# chinups
1 set of 10 chin ups
Sunday, May 23, 2010
Saturday, May 22, 2010
Friday, May 21, 2010
#4
Min/day:
26 kneeling ab wheel rollouts in 1 min
Grip:
wrist curls (straight and bent wrists)
reverse curls
behind back wrist curls
and some other various 45# barbell movements to blast the grip
26 kneeling ab wheel rollouts in 1 min
Grip:
wrist curls (straight and bent wrists)
reverse curls
behind back wrist curls
and some other various 45# barbell movements to blast the grip
Thursday, May 20, 2010
Wednesday, May 19, 2010
#2
As many reps as possible in 2 min of 14# weight vest squats to med ball:96 reps
OA warm-up
Fran: 5:51
mental weakness
2 snatches 115# (PR i think)
OA warm-up
Fran: 5:51
mental weakness
2 snatches 115# (PR i think)
Tuesday, May 18, 2010
I have been slacking.
I have been slacking.
I am starting up again and am planning on being more consistent with documentation.
Grace @135#- 6:19
about a minute SLOWER since January. No prob! I am bouncing back. I train ramdomly day though.
33 thick bar pull-ups in 1 minute.
I am starting up again and am planning on being more consistent with documentation.
Grace @135#- 6:19
about a minute SLOWER since January. No prob! I am bouncing back. I train ramdomly day though.
33 thick bar pull-ups in 1 minute.
Monday, May 10, 2010
Damn, more randomness
86 push-ups in 2 min (weak)
82 sit-ups in 2 min (weak)
50 wallball shots in 2 min (20# at 10ft)
82 sit-ups in 2 min (weak)
50 wallball shots in 2 min (20# at 10ft)
Wednesday, May 5, 2010
Random play
I don't know how I feel about the random stuff. It doesn't help track progression at all, but I know that it is better than nothing.
~total reps of each:
30 shoulder presses 95#
25 185# Deadlifts
50 pull-ups
10 push jerks 135#
6 OH squats (ouch my hip. wtf?)
25 back squats 135#
4 power cleans 185#
5 min handstand practice
7 power snatches 95#
Hex Max DL
135
205
275
365
380
385
I am weak sauce.
~total reps of each:
30 shoulder presses 95#
25 185# Deadlifts
50 pull-ups
10 push jerks 135#
6 OH squats (ouch my hip. wtf?)
25 back squats 135#
4 power cleans 185#
5 min handstand practice
7 power snatches 95#
Hex Max DL
135
205
275
365
380
385
I am weak sauce.
Tuesday, May 4, 2010
Back in the swing of things...
I figured I needed to do something healthy after abusing myself at the Kentucky Derby while sick.
Sprint 200m
Lunge 200m
30 pull-ups
30 push-ups
30 sit-ups
15:50
I wasn't planning on doing the workout but just decided to jump in at the last minute. I also rested between the run and the pull-ups about 2 minutes. Just wanted to do something over nothing.
Sprint 200m
Lunge 200m
30 pull-ups
30 push-ups
30 sit-ups
15:50
I wasn't planning on doing the workout but just decided to jump in at the last minute. I also rested between the run and the pull-ups about 2 minutes. Just wanted to do something over nothing.
Thursday, April 29, 2010
Jerk Jump Run
9-95# Push Jerk
21-Jump Squat
run .25 mile (slightly longer)
10:15
165#
Front squats and back squats
I am sick. WTF. Injury and sickness are pet peeves of mine. Actually it is pure hatred.
21-Jump Squat
run .25 mile (slightly longer)
10:15
165#
Front squats and back squats
I am sick. WTF. Injury and sickness are pet peeves of mine. Actually it is pure hatred.
Tuesday, April 27, 2010
Monday, April 26, 2010
Deadlift/Burpee
Shoulder Press
135-145-150-155-160 fail-155(PR)
135# Deadlift/Burpee
21-15-9
3:50
Love the burpee.
135-145-150-155-160 fail-155(PR)
135# Deadlift/Burpee
21-15-9
3:50
Love the burpee.
Saturday, April 24, 2010
Varied Movements
1 min each of:
left and right arm softball throws and catches
L-sit
kettlebell swing 70#
lateral tire hopping
10# medbell side toss
3 rounds
I didn't count reps. just worked hard the whole time.
left and right arm softball throws and catches
L-sit
kettlebell swing 70#
lateral tire hopping
10# medbell side toss
3 rounds
I didn't count reps. just worked hard the whole time.
Friday, April 23, 2010
Widowmaker and Squat cleans
185#
20 reps in 2:10
Could have warmed up better.
Squat clean and split jerk.
185
195 squat clean was easy failed on the jerk. Shoulder was sliding around. x2
Squat clean.
195
205
215
225 fail
225
20 reps in 2:10
Could have warmed up better.
Squat clean and split jerk.
185
195 squat clean was easy failed on the jerk. Shoulder was sliding around. x2
Squat clean.
195
205
215
225 fail
225
Wednesday, April 21, 2010
Repeat WOD SSST
I tried the SSST again today. I forgot the official rules of the test...I did set it down a few times and my finishing position could have been more overhead. The kettlebell always moved around away from the swing position and to the supported position on the back of the wrist but didn't stay there for very long at all.
I don't understand how people can get 300 with a 32kg bell! My 16kg was light, so it allowed me to get a bit sloppy with the movement. I am ready for a 32kg snatch test.
4/21/10 253 Reps
3/16/10 179 Reps
I don't understand how people can get 300 with a 32kg bell! My 16kg was light, so it allowed me to get a bit sloppy with the movement. I am ready for a 32kg snatch test.
4/21/10 253 Reps
3/16/10 179 Reps
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