Happy Holidays

I wish everyone a happy holiday season.

Remember, these are the times that we really need to keep our health-game in check with all the treats and meals you get to enjoy.

Just remember that we're all going to regret this come early January.

Official WOD 2007 1220

"Run or Row 5k"

I rowed. My time was 21:54. Pretty good if ask me. Haven't done any cardio in awhile (I believe it to be my weakness) and after doing the 12 Days of CrossFit WOD I had to up it.

So here I go. "Slow and steady wins the race"

other benchmarks today - 500m 1:46 (Level II), 2k 8:30 (Level I), 6k 26:36 (Level I)

Boo!

and then I also did 7 rounds of 3 weighted pullups, 5 strict, and 7 kipping pullups

----

WORLD CLASS FITNESS IN 100 WORDS
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts:
Deadlift, clean, squat, presses, Clean & Jerk, and snatch.
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

my current BMR

If, according to my Bod Pod results, my basal metabolic rate is 1600 and I take into account my "Active" activity rates, then my RDA is about 2700 kcal/day. If I am to go with a macronutrient breakdown similar to the Zone's CHO 30% Pro 30% Fat 40% then

Calories per Nutrient per Day:
CHO 810 kcal
Pro 810 kcal
Fat 1080 kcal

and if we take each macronutrient's kcal value (CHO 4g/kcal, Pro 4g/kcal, Fat 9g/kcal) then

Grams per Nutrient per Day:
CHO 202.5g
Pro 202.5g
Fat 120 g

Yesterday/Today I've only eaten probably around 2ooo kcal, but I had barely any protein today and I definitely feel it.

Someone please check my math to see if I did it correctly. I couldn't sleep because I kept thinking about the exact numbers.

ps
My sleeping habits suck.

Update 1218

So this past Friday Tammy, Dom, Joe and myself went over to Coach Dave Werner's Level 4 CrossFit Seattle (longest name ever) to do his infamous "12 Days of CrossFit" workout.


Imagine if the "12 Days of Christmas" song's scheme was turned into a workout.

A one hundred yard Sprint

Two Bear-crawls and a one hundred yard Sprint

Three second Handstand, Two Bear-crawls, and a one hundred yard

Sprint Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprin

Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Brutal, right? I want to be like Coach when I grow up.

Sadly later that night was Janelle's birthday party, so I did the not-so-good-thing-for-my-body act of drinking more that I should've.

It felt like I was wearing a 50 lbs weight vest until Monday morning.

Today I went to see Zack at Emerald City Smoothie to try out his new toy, the Bod Pod. He allowed me to take the tests twice and these are my results as a 22 year old 5'6" male:

TEST #1
Weight 141.3 lbs
Fat 7.4% = 10.5 lbs
Lean 92.6% = 130.8 lbs
Estimated RMR (BMR) 1551 kcal/day
With my 'Active' Activity Level 2699 kcal/day

TEST #2
Weight 141.2 lbs
Fat 6% = 8.4 lbs
Lean 94% = 132.8 lbs
Estimated RMR (BMR) 1571 kcal/day
With my 'Active' Activity Level 2733 kcal/day

I was very hesistant at first because my "BF%" is on the verge between "Ultra Lean" and "Risky". I talked to Zack about it and he reassured that I'm fine and should be very happy with the results as it's the lowest he's seen thus far. He's had the Bod Pod for about 2 months now. I'm just happy because it describes my rating as "Fat level sometimes found in elite athletes". YEAH BUDDY!

Met up with Adrian and we stopped by some of the local Firehouses and also the North SPD Precinct and let them know they need to workout with us! We also looked at the "Fight District"- hopefully you'll hear more about that sooner than later.

Around 1830 we had our weekly Tuesday workout (thanks to Tammy and Jessie who came out). I just finished up with 'Fran' (see Foundation Fitness) and although I PR'ed, my CNS is all fugged up now.. I'm shaking a bit. And by a bit I mean a lot.

Tomorrow at Noon, Adrian, Hunter and myself will be getting a good workout in. I still owe the weighted pullup WOD and the 400 m lunge WOD. Tomorrow HQ's WOD is a new Hero workout named 'Badger'. Rest in Peace Cheif Mark Carter

Tabata Interval Song Downloads

A Tribe Called Quest - Scenario (feat. Leaders of the New School)

Linkin Park - Enth E Nd (feat. Motion Man & Kutmasta Kurt)

Linkin Park - H!gh Vltg3 (feat. Pharoahe Monch)

Souls of Mischief - 93 Till Infinity

Weezer - Buddy Holly

all hosted on Megaupload.

Sucking at Squats

I was not in the right mood yesterday for a squat workout. Not even with our new rack.

Our new squat rack!

Regardless, Mike and I headed at it. I missed a lot of lifts and didn't feel strong at all. Mike persisted through and did very well for his first time going heavy. Halfway through my sets I decided to go with heavy Overhead Squats (article by Dan John), so I did.

Mike's butt-winking squat

Squatting 116kg/255lbs

OHS 5xBW (66kg/145lbs)

Now if I could get to Overhead Squatting my bodyweight 15 reps, I'd be in Level 4. But I had a very crappy time.

[video] Power Thirst

UNCOMFORTABLY ENERGETIC!

[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

-----

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

New Look + Summer Pictures

Like the new look? I might change it back to Black, but we'll stick with Blue for now. Big thanks to Francis for the photography. I'll be posting random pictures from the summer like I said I would



Jessie learning the KB swing

oops

sorry Holly! here are your times

11/12 Fran
10:19 Thruster 35lbs, asst. Pullups

11/19 Dirty Thirties (Filthy Fifties mod)
32:07

GREAT JOB!

[video] B2B Tabata Squats

this is awesome.



i'm going to throw these into my workout today. i'm doing the CrossFit Total and then hitting the squats hard WHILE RESTING IN THE DOWN POSITION!

yay i'm going to die

Bruce Lee

Earlier today was the birthday of one of my biggest influences, Bruce Lee.



I paid my respects at his gravesite today. Felt strong during my workout too.

Rest In Peace.

"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

[article] Nip Tuck

lazy asses.

Six Pack Surgery

(o_O)

[article] Aerobics: The Aftermath

an article in The New York Times, by David Sheff

"OLIVIA SIEMENS, in a shiny blue Speedo swimsuit and with goggles pinching her forehead, climbed out of the pool and draped a towel over her shoulders. Before she walked (stiffly) toward the women’s locker room at the Koret Center at the University of San Francisco, she complained: “Swimming is just about the only exercise I can do these days. I’m a fashion victim — the fashion of aerobics.”

Mrs. Siemens, 54, a jewelry designer in Berkeley, Calif., said she often took as many as six aerobics classes a week in the ’80s when, she said, “aerobics was new and everywhere and my friends and I all did it with a vengeance.” Sipping a drink from Jamba Juice, she added: “I was jogging in place with Jane Fonda. I did my jumping jacks and high knee lifts with Richard Simmons. I twirled my arms and punched the sky while hopping on one foot to the music of Olivia Newton-John. It was supposedly all about staying in shape, but look at me: I can hardly walk.”"

>>>>

READ MORE.

CrossFit Observations

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:

1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

workout 1011

Military Press - 1 rep (or 3 push jerks)
45lbs
95lbs
115lbs
125lbs
120lbs

Burpee Broad Jumps
20m x4

21-15-9 reps of:
KB Snatch (1 pood) L&R
L-Sit Pullups

Time: 15.11

workout for Matt & Shakira

For Time:

100 Squat
75 Hip Ext
50 Sit Up
25 Push Up

post times to comments..

.. WELCOME ABOARD!

[discussion] Antibacterial Product Usage

please read this article from one of the best health blogs around

READ THIS ARTICLE from one of the best health blogs on the internet, Modern Forager.

i've said it before. stop using so much antibacterial products because it doesn't allow your immune system to build up ANY immunity to everyday "risks" putting you at a greater advantage to fall ill.

yea. stop using that stuff.