Over Head Squats

You will have 1 minute for warm up reps and 6 minutes for the max rep WOD.
Perform 1 rep every minute on the minute for 6 minutes. Increase weight as desired. Only 1 attempt per minute. Score = total amount of weight lifted through all 6 minutes.

then after a short rest

AMRAP in 10 minutes of:

Run 200m
Max reps of OHS (m:75lb,f:55lb)

Score = total number of rounds and total of OHS reps.

Post both scores and thoughts to comments.

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Vegan Nut-Jobs Attack Lierre Keith
From www.fathead-movie.com
(thanks for this one BJ!)

As you’ve probably heard by now, Lierre Keith, author of the fabulous book The Vegetarian Myth, was attacked by three vegan nut-jobs on Saturday while giving a speech. They threw a pie laced with cayenne pepper in her face. If that doesn’t sound like much of an attack, keep in mind that it’s nearly the equivalent of being attacked with pepper spray. And frankly, I’d be outraged even if the pie was made of whipped cream. (No wait … that would be a dairy product; the vegans would never stoop to such cruelty just to assault a human being.)

Read full article HERE.

Here is a quick rowing tip for y’all.

Feel free to share thoughts to comments.

Compare to 11-14-09

“Helen”

3 rounds for time:

Run 400m
21 KB Swings (m:53lb,f:35lb)
12 Pull-ups

Post time and thoughts to comments.

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Pretty good article by Dr. Jolie Bookspan, MEd, PhD, FAWM
(thanks Stephanie R. for this one!)

How To Fix Your Own Neck, Upper Back, and Shoulder Pain

Bad Cervical (Neck) Discs, Nerve Impingement, Reduced Cervical Lordosis (forward head), Round Shoulders, Upper Crossed Syndrome, Muscular Pain, Rotator Cuff, Numb Fingers, and “Stress” Pain

Neck Pain and Upper Back Pain – Why?
Neck and upper back pain are not difficult to prevent or fix. People do an astonishing number of things every day to strain, weaken, and slouch their neck and upper body. They stand, bend, sit, and let their head slouch forward, and shoulders round all day, every day, then compound the problem with the usual exercises that round the upper back further. They may do physical therapy or exercises, but not be aware that strong muscles will not automatically give you good posture, make you stand and move properly, or make up for all the things you do the rest of the day to hurt your neck. It is no wonder why they still get pain even though they “do their exercises.” Many wind up in surgery, taking pain pills, or long term or recurring pain, not understanding why their physical therapy or exercise program, or pills, or yoga “didn’t work.” Luckily, neck pain is usually easy to understand and fix yourself. Here is how:

Read the FULL ARTICLE HERE

Feel free to post thoughts to comments.

Compare to 10-16-09 (1s)

Thrusters
3-3-3-3

then after a short rest

5 rounds for time of:

10 Sumo Deadlift High Pull (m:95lb,f:65lb)
10 Front Squats (same weight)
10 Overhead by any means (same weight)

Post thruster loads, metcon time and thoughts to comments.

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Final standings from the 2010 CrossFit Games South Texas Sectionals HERE.

Stay tuned for my review later this week of the event, post weekend thoughts from Paul Thomas (CFC competitor) along with pics and video.

Hey all,

A quick update on the South Texas Sectionals.

Overall, I think all the competing athletes are doing well, but WOD#2 turned out to be quite shocking to many.  Quite a few very well known, strong CrossFit athletes were left humbled and unable to complete the day’s second WOD in the alotted time.

Our own Paul Thomas completed rounds 1 and 2 of WOD#2’s 3 rounds in what was no doubt a record time, but was then unable to perform the 4 handstand push-ups at the start of round 3.  Not due to lack of conditioning or raw strength; his shoulders were just totally shot at that point…a common theme throughout that WOD.

Between the 2 WODs, I believe all the competing athletes have had the opportunity to advance according to their strengths and fall behind according to their weaknesses.  Between the 2 WODs, it’s been a fair competition.

The judging, however, is leaving all spectators somewhat confused.  During just about every single heat of each WOD, small and large groups of spectators have been shaking their heads in dismay at the discrepancies and differences in enforcment of movement standards.

I’ll try to have video posted within the next couple days of Paul’s performances.

More to come tomorrow!

Morphed “Murph”

For time:

50 Pull-ups
100 Push-ups
150 Squats
Run 2 miles
50 Pull-ups
100 Push-ups
150 Squats

You can partition the reps of the 1st and 2nd round of pull-ups, push-ups and squats however you like; but the run has to be in the middle of the workouts total reps.

Post time and thoughts to comments.

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The South Texas Sectionals!

The South Texas Sectionals (their Blog) for the 2010 CrossFit Games is this weekend, in Austin TX.  One athlete from CFC, Paul Thomas, will be competing and I will be there to support and encourage him along with a couple other CFC members.

Please watch the CFC Blog this weekend as I will be posting updates as often as possible and Tweeting as well.

CFCMatt

Weighted DEAD HANG Pull-ups
3-3-3

then after a short rest

21-15-9 for time of:
(see notes below)

Burpees
Cleans (up to* – 95lb,f:65lb)

(*Time limit on this workout is 5 minutes. Select a weight that you can perform at maximum intensity and come in under 5 minutes. For every 1 minute you go over the 5 minute limit, perform 10 penalty burpees.)

Post weighted pull-up loads, metcon time and thoughts to comments.

For time:

Complete in any order holding the weighted plate
(m:45lb,f:25lb)

400m Overhead Carry (active shoulder)
40 Trucker Squats
40 Ab-mat Sit-ups
40 Walking Lunge Steps
40 Box Jumps (m:20in,f:12in)
40 Dynamic Push-ups

Post time and thoughts to comments.

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If you absolutely had to, do you know how to whoop somebody’s ass to defend your own?

Champions Combat Arts

Compare to 2-27-10 (5s,3s)

Snatch 3-3-3-3

then after a short rest

3 rounds for time of:

20 1-Arm DB Snatch (10 each arm) (m:35lb,f:25lb)10 each arm- One arm DB snatch
20 Ab-mat Sit-ups
20 Walking Lunge Steps

Post snatch loads, metcon time, and thoughts to comments.

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Kyle Update: CrossFit Brasil

“My first WOD in over a month was full Murph – at CrossFit Brasil here in Sau Paulo. It was raining pretty heavily the entire time (the weather typically isn’t nice in Sau Paulo).

I’m pretty sore, but I’ll live. Nothing some R&R on the beach can’t fix!”

4 rounds of:

Run 400m within 3:00 minutes
- with the remaining time, complete AMRepsAP of:
Kettlebell Swing (m:53lb,f:35lb)
or
Wall Ball Shot (m:20lb,f:14lb)
- 1 minute rest between rounds

You can start with WBS or KB Swings, but you must complete 2 rounds of each.

Post number of reps of each movement from each round and thoughts to comments.

Attention:
The Saturday CFC WOD, 3-6-10, will not be at the CrossFit Champions gym.

It will be held at the HeatherWood Village Community Center.
15018 Willow Branch Drive
Houston, TX 77070
(MAP)

Class times are still 8:30am – 9:30am and 9:30am – 10:30am.  You will probably want to show up a little early.

YOU DON’T WANT TO MISS THIS ONE!

For time:

Run 6 miles (trail run!)

Post time and thoughts to comments.

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Trail Running Tips/Guidelines

1. Wear good sturdy shoes. If you have not run on trails before then wearing a good set of running shoes is a good idea. Vibrams are not recommended unless you have been working on building up your mileage off road. Having good traction on the trail is important.

2. Look where you are running. Trail are not maintained and are not smooth, Roots, rock, holes, small tree stumps and uneven running ground is very common. You need to keep your eyes on the trail in order to keep from doing a face plant, twisting an ankle and stubbing a toe.

3. If you do a face plant try not to land on your hand but rather it is best to tuck you arms in to your body to keep your wrist safe.

4. Run with a friend. In case something happens such as getting lost, hurt or anything else that could happen.

5. Bring some water with you on the run. Typically, hand held water bottle is ideal rather than a large bottle.

6. Expect to get a little dirty, there could be mud or water crossings.

7. No Bathrooms or port-a-potties on the trail.

Running on trails can be a lot of fun. It can be more entertaining than running on the road and a sense of freedom and connection can come from running in the woods away from the stresses of the busy world. Enjoy it and look for animals that may be out such as deer, hawks, buzzards, snakes, and other animals. Most all have fun running on the trails!!!!!!

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The Atkins Diet Revamped?
By JENNIFER LARUE HUGET
The Washington Post

For half a century, we’ve been told that saturated fats are bad for our hearts. That belief led to what many now consider the disastrous switch from saturated-fat-filled butter to trans-fat-filled margarine as the bread-spread of choice. It also led to the government’s recommendation, through its Dietary Guidelines for Americans, that we limit saturated fat to less than 10 percent of our daily calories.

But the latest science has many experts reconsidering saturated fat. A study published in the March issue of the American Journal of Clinical Nutrition, for instance, found insufficient evidence linking saturated fat intake to cardiovascular disease or coronary heart disease. Another study in that issue suggested refined carbohydrates and being overweight are the true culprits. And they’re just the latest to suggest that sat fat has gotten a bad rap.

Read the full article here…

Feel free to post thoughts to comments.

Compare to 2-22-10 (3s)

Bench Press 1-1-1

then after a short rest

Short “Lynne”

3 rounds of:

Max reps Bench Press (70% bw)
Max reps Pull-ups

There is no rest between Bench Press and Pull-ups, but you can rest briefly between rounds.  There is no time component to this workout.

Post bench press loads, short Lynne reps (both bp and pu) and thoughts to comments.

Skill Day / Level Test Day

Today CFC athletes can come in and work on whatever you choose, but the emphasis is working on movement deficiencies or testing out on items on your Athletic Skill Level Sheets.

Choices include:

• Work on new movements and/or skills you are having trouble with.
• Test out on items on your Athletic Skill Level Sheets.
• Work on a new PR on a given lift or movement.
• Perform a WOD you have been wanting to try or repeat.

The CFC Instructors will be on hand all day to help you with whatever you wish to work on.  But, again, understand that the emphasis of the day will be skills/movements and testing.  If you wish to perform a WOD, please do your best to get everything set up on your own but have an Instructor sign off on the WOD and your set up and/or weights before you actually start.

Post your days activities and thoughts to comments.

Compare to 2-25-10 (3s) and 1-7-10 (5-4-3-1-1-1)

Deadlifts 1-1-1

then after a short rest

Gymnastics Work
- Choose ONE of the following movements that you are unable to complete 30 unbroken reps, and use it in the workout below.

Push-ups/Ring Dips/Muscle-ups/HSPU/Pull-ups
(NO MODS ON MOVEMENTS)

For time, 5 rounds of 30 total reps of:

Gymnastics Movement
Box Jumps (m:30in,f:24in)

(EX: Round 1 – Pull-ups unbroken reps = 15, then move to Box Jumps for 15 reps. Round 2 – Pull-ups unbroken reps = 8, then Box Jumps for 22 reps…etc.)

Post deadlift loads, metcon time and movement selected, and thoughts to comments.

(credit to CrossFit Calgary for this one!)

3 rounds for time:

Row 300m
15 Toes To Bar

then after a short rest

For time:

150 Jumping Pull-ups

Post both times and thoughts to comments.

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Congratulations to Tracy G., now a Level 1 Certified CrossFit Instructor!

3 rounds for reps of:

1 minute of Deadlifts (m:205lb,f:135lb)
1 minute of Bench Press (m:135lb,f:95lb)
1 minute of Cleans (m:115lb,f:75lb)

There is no rest between stations and no rest between rounds. Score equals total reps from all rounds.  Post score and thoughts to comments.

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A great read about LDL and “bad” cholesterol on MSNBC:
(thanks BJ for sending this one in!)

Bad cholesterol: It’s not what you think

It’s time to rethink the halo-and-pitchfork view of our blood fat levels
By Paul Scott

Two laboratory machines have played a role in perhaps the greatest medical misadventure of our time: the indictment of a villain — LDL cholesterol — with the ultimate crime of the heart, coronary artery disease.
…read the full story here.

Compare to 12-14-09 (1s)

Power Snatch 5-5-5

Snatch 3-3-3

then after a short rest

1/2 “Randy”

For time:

35 Power Snatch (m:75lb,f:55lb)

Post power snatch loads, snatch loads, 1/2 Randy time, and thoughts to comments.

Compare to 3-18-09

“Chelsea”

With a continuously running clock, complete 1 round each minute for 30 minutes:

5 Pull-ups
10 Push-ups
15 Squats

Once you are no longer able to complete a round in the current minute, finish the workout with AMRAP in the remaining time.

Post number of completed minutes, and additional rounds, and thoughts to comments.

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Another update from Kyle in Brazil:

“All,

A little info on Foz do Iguacu. Brazil and Argentina share the falls. Both sides have national parks (Argentina’s park is better – about 75% of the waterfalls are on that side). It is pretty amazing. I believe it was Depeche Mode that said “Words are so very unnecessary.” See the pics.

Brazil and Paraguay built a US$18 billion dam on their border a couple of miles away. It produces the most power of any hydroelectric facility in the world. Very impressive, but not comparable to the falls.

-Kyle”

Compare to 1-22-10

Deadlifts 3-3-3

then after a short rest

3 rounds for reps of:

1 min. of Deadlifts (m:65lb DBs,f:45lb DBs)
1 min. of Box Jumps (m:24in,f:20in)
1 min. of Row (calories)
30 sec. of rest

Post deadlift loads, metcon score and thoughts to comments.

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Ran across this today while explaining to the kids some of the older cartoons.  See what happens when the Abominable Snowman finds out that Daffy isn’t actually a bunny rabbit?  From now on this is what we will do to you when you aren’t actually doing good squats!