Do full squats!

many professionals in the industry advise against full squats

millions of people all over the world disagree.

"Partial squats are never good. They neglect the hips and hamstrings. When an athlete stops above parallel, his knee joints are forced to halt the downward momentum, but once the athlete goes below parallel that stress is transfered to the more powerful group in the hips, hamstrings, and adductors. Full squats keep all these muscle groups proportionately strong."

Bill Starr - Strength Coach John Hopkins University Sept. 1997

Jello Legs

Yesterday Mikey and I did some MetCon because I needed to rest today in preparation for tomorrow's heavy lifts.

"Cindy"
amrap in 20 min:
5 pullups
10 pushups
15 squats

23 rds + 5, 10, 2 (PR)

Now I can't walk properly, my chest is tight and I can't raise my arms. This. Is. Awesome. In other news, the new May issues of the CrossFit Journal and the Performance Menu are out!

"Recognize that there is a benefit to not getting everything you want"
- Jason Dougherty, CFJ May 2008

an excerpt

"Eating alone will not keep a man well; he must also take exercise. For food and exercise, while possessing opposite qualities, yet work together to produce health... And it is necessary, as it appears, to discern the power of various exercise, both natural exercises and artificial, to know which of them tends to increase flesh and which to lessen it; and not only this, but also to proportion exercise to bulk food, to the constitution of the patient, to the age of the individual..."

Regimen - Hippocrates

[article] Cooked Fats Lead to Cancer

Suprise, suprise- another piece of news stating the more processed (in this case, cooked in fats) foods you eat, the higher chance of disease

Cooked fats' linked to cancers.

courtesy BBC News

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Discipline is the bridge between goals and accomplishment.
- Jim Rohn

A big shot is a little shot that kept shooting.
- Anonymous

Failure is only the opportunity to begin again, this time more wisely.
- Anonymous

Don't ask for a light load, but rather ask for a strong back.
- Anonymous

Obstacles are those frightful things you see when you take your eyes off your goals.
- Anonymous

Our greatest glory is not in never failing, but in rising up every time we fail.
- Ralph Waldo Emerson

The secret to happiness is not in doing what one likes to do, but in liking what one has to do.
- Anonymous

Tell me and I forget; show me and I remember; involve me and I understand.
- Anonymous

Willing is not enough; we must do. Knowing is not enough; we must apply.
- Bruce Lee

"Use no way as way; use no limitation as limitation."
- Bruce Lee

"The good Lord gave you a body that can stand most anything. It's your mind you have to convince."
- Vince Lombardi

"Once you learn to quit, it becomes a habit."
- Vince Lombardi

"Perfection is not attainable. But if we chase perfection, we can catch excellence."
- Vince Lombardi

"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor."
- Vince Lombardi

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."
- Vince Lombardi

"If you'll not settle for anything less than your best, you will be amazed at what you can accomplish in your lives."
- Vince Lombardi

"It's not whether you get knocked down, it's whether you get up."
- Vince Lombardi

The greatest accomplishment is not in never falling, but in rising again after you fall.
Vince Lombardi

A man too busy to take care of his health is like a mechanic too busy to take care of his tools.
- Spanish Proverb

Wisdom is to the mind what health is to the body.
- Francois De La Rochefoucauld

He who enjoys good health is rich, though he knows it not.
- Italian Proverb


http://www.bblex.de/en/calc/index.php

http://www.gorilla-grips.com/

http://www.chekinstitute.com

http://www.crossfitnorth.com/articles/Athletic_Skill_Levels.pdf

"Sometimes killing a fly with a sledge hammer is entirely appropriate. It doesn't make the fly any more dead, but the rest of the flies sure sit up and take notice."
- Major I. L. Holdridge, USMC, by way of Sgt. Frank C. Ollis, USMC

random quotes

"It is not good enough to have muscle, you must use it!" - Pavel

"Eating alone will not keep a man well; he must also take exercise. For food and exercise, while possessing opposite qualities, yet work together to produce health... And it is necessary, as it appears, to discern the power of various exercise, both natural exercises and artificial, to know which of them tends to increase flesh and which to lessen it; and not only this, but also to proportion exercise to bulk food, to the constitution of the patient, to the age of the individual..." - Hippocrates, Regimen

"For strength and stability, it is necessary to have the feeling that the line connecting the navel and the anus is as short as possible" - Masatoshi Nakayama

"Machine training is often hyped as the thing to do for beginners because free weights are harder to control. The novice beginner must be taught from a base of mobility to progress to stability, just as an infant learns to stand by moving, staggering and exploring the environment"

and again, just because I love this quote

"You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about one-tenth of the available strength of our bodies and less than that of our minds. - General George Patton

workouts 1004

first off, a quote.

"You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about one-tenth of the available strength of our bodies and less than that of our minds."

-General George Patton

now onto the workouts!

14:00 to 15:00

5 minute Treadmill warmup

75# military press x10
75# overhead squat x10
x2

65# snatch x6
50# db snatch x6 each
x2

80# single arm/leg sldl x6 each
x4

body hamstring curls x10
x2

rolling v-ups x30

2.5# external rotation @ 90degree abduction x 30

120# v-grip lat pulldown x 10

140# " "
x3

stretch

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17:00

CINDY

5 pullups
10 pushups
15 squats

as many rounds as possible in 20 minutes.

Andrew 17 rounds, 5 pullups, 7 pushups

Mike 16 rounds

Happy Easter

enjoy your holiday but make sure you don't overindulge on eating today.. and not too much candy!

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workout/trick session today

Greenlake, 2pm
the grass area behind the kiddy pool across the street from Zeek's Pizza

contact me for more info
360/473.6819

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"Don't ask for a light load, but rather ask for a strong back."
- Anonymous