WOD

It has been pointed out to me that the class schedule wasn’t changed! Sunday afternoon class is at 2:00pm!! Also, today is the gymnastics workshop!! See you at 11:30 🙂

Sunday Feb 13th also Saturday March 5th! Both 11:30-1:30, $25 for one class, $40 for both! I hope you guys can make it!

“But Jesse, I can’t do gymnastics”, Uh, yeah, I know that, the Olympics are in 2012, so you’ve got some time, and THAT’S WHY IT’S CALLED A WORKSHOP!! It’s to work on the basics, and skill progressions so that eventually we can get there once we get strong enough/light enough 🙂

Handstands: lots of good skills here, multiple ways to get the wall, we’ll have buddies around for spotting so we might not need the wall, we can practice getting up, holding, lowering, walking, pushing-upping, parallette handstands anything we want! Pike handstands, knees on a box, banded, kipping, we can do it all 🙂

Hanging: my specialty 🙂 Pull-up stuff, all manner of time will be spent developing the pull-up, the butterfly pull-up, kipping pull-up, heck I’ll teach you the frog kip if you let me 🙂 Time will be spent here programming out how to get stronger for pull-ups specifically.

Muscle-Ups: So easy! Like taking candy from the baby in Toy Story 3, yikes.

So many different drills to help learn the Muscle-Up it’s insane to list them all, just know that I’ve got something for everyone here and spending time working on the most basic levels of this basic gymnastics movement is never time wasted! Your muscles will tell you so 🙂

This is gonna be a blast!

Snickers commerical! They’re right, you’re not yourself when you’re hungry. Here’s the funny part, this necessitated on being hyperinsulinemic. If your blood insulin is too high, you’ve got some roller coastering going on. Roller coastering means then your blood sugar is getting spiked several times daily. A snickers bar will probably (assuredly) spike the ole blood sugar, and hence the insulin must respond to keep your actual blood sugar level constant. High levels of blood sugar are bad for you, vascularly and nervely. Once the ole blood sugar is stabilized the insulin is going to be very high, especially after say 10 years of this process. Now. If insulin is high and carbohydrate load is low, would you need to then eat more to help your body deal with this high insulin load? The answer is yes! Viola “roller coastering”.

This can all be solved by moderating the amount of carbohydrate that enters the system (via your mouth) and by buffering it’s digestion with apportioned protein and fat. It’s called measuring your food intake. Also eating real food, like veggies and meat doesn’t hurt either!

Lastly, don’t be like Roseann and have your back hurt on the job, do reverse hypers!

Furthermore, protein and fat elicit the release of cholescystikinin which makes you feel full, and perhaps happy, all without bumping your blood insulin! Go forth and kill animals and eat them!

Clan Cheiftan out.

Excellent work Sunday everyone!!   The ladies really got some huge increases in their personal records!  Lisa snatched a 9 pound personal record for 93 total pounds and Emily finally got 132 pounds (60 kilos!)!!  The fellas left a little more on the platform 🙂  Kory (CrossFit Advantage) added 40 pounds to his jerk, even though his recovery steps were backwards!  Sheesh.

For the record, when “Art’s Day of Reckoning” (Snatch Max) comes up on the board again, be ready for some freaky increases!  He’s looking amazing under the bar right now.  Mobility to the rescue!

The team needs our help!  We’ve got a meet coming up in May and we need gear to host it!  One nice bar for the fellas, and enough weight challenge our mightiest men.  To aid in our efforts to raise fundage we’ve added At Large Nutrition as a team sponsor!  Chris Mason has helped us out with pricing and shipping so we can sell his outstanding Fish Oils and Protein Powder to help the team!  The costs are competitive to area retailers and stomp online prices once you account for shipping and the time delay, so I’m happy!  It’ll all be here pretty soon, and all the profits go to the team for equipment!   Thanks everyone!

Participants 8762 men aged 20-80.

Main outcome measures All cause mortality up to 31 December 2003; muscular strength, quantified by combining one repetition maximal measures for leg and bench presses and further categorised as age specific thirds of the combined strength variable; and cardiorespiratory fitness assessed by a maximal exercise test on a treadmill.

Conclusion Muscular strength is inversely and independently associated with death from all causes and cancer in men, even after adjusting for cardiorespiratory fitness and other potential confounders.

In other words, be strong and you’ll live longer no matter what.  Even if a rock falls on you, you can lift it off you.  If you get schmashed between two cars, you can push the one car off you, if you need to hang from a helicopter as it takes off you’ll not fall to your doom, if you need to run away from a rolling boulder and leap across a chasm it’ll help to be strong.

Also:

Make sure you squat…  Or else you might look like these guys.

Josie and Art, Art and Josie.  “My sister and kick your brothers ass!” says Arts T-shirt.   True, true.

Special Skills days coming up, everyone needs to work on these basic gymnastic skills!  Sunday Feb 13th and March 5th 11:30-1:30, I’ll be coaching whoever shows up on how to improve their hand balancing skills, pull-ups, muscle-ups and dips.  I need to make serious mention that these classes aren’t just for those who can already do these skills!  This is for “regular” people who aren’t gymnasts, yet 🙂  All the pertinent details are on the right side of the page!

Schedule changes:  Sundays at 4:00pm, are moved to 2:00pm.  This week however the 4:00pm time stays the same, so Sunday the 13th will have the first 2:00pm WOD class.  Good?

Leaning Challenge!  We’ve got 10 men entered and 9 ladies 🙂  The official day of reckoning for the gents shall be Thursday night, the 10th of February.  Carrie and I are getting away on the 11th (yippee!) so Thursday night it is.  7:30pm.  If you can’t make it, too bad, err I mean, let’s take your picture at some earlier time and we’ll put it into the voting mix the night of the 10th.  Ladies, get ahold of Jessica@myhairday.com and figure out when y’all want to get together, I’ve got the cash in escrow earning 10% interest (I wish) so it’ll be ready when we vote and determine the winner!!

Are we doing enough as a club or what?!  Sheesh!