WOD

Fight Gone Bad IV: We’re in full fundraiser mode. Suggested minimum funds raised to be involved $50 or pledges to exceed that when your point total is tallied up.

Register:
1. Go to http://www.fgb4.org/ .
2. Click “Register”
3. Agree with the Waiver
4. Join an Existing Affiliate
5. In Washington
6. Named Lynnwood CrossFit
7. Continue
8. Fill in all the info
9. Do the confirmation email stuff and we’re good to go!

Calm as a Hindu Cow

Fall Rowing Challenge: FRC 2009. We’ve got 13 staunch returners, ready for the fire in the buns, sworn to row 200,000 meters in 30 days. In the spirit of giving, Glasnost if you will, we’re looking to get 50 people to sign up for the rowing challenge and donate $20 to the “Let’s Get a Sixth Rower Foundation”, this may seem redundant, but come Winter when running is less and less an appealing option, many turn to the rower, we want to be ready. Signee’s are encouraged to do so with a partner or “Rowing Buddy” for accountability.

To sign up:
Go to www.concept2.com .
1. Motivation -> Rowing Challenges -> Team
2. Bottom link says “Online Log Book”
3. Sign Up for you Personal Online Log Book
4. Do what it says and I’ll get an email about you – it’ll be awesome 🙂

Great Times!! Let’s get cracking!

I got this email this morning, I figured I could reply back or answer questions to our gym body. Here goes.

“Hi Jesse:

After a strenuous workout and the next day my muscles are trashed and my brain is fuzzy. So I kinda googled it.
I read this stuff and need your guidance.
The next day after a workout and you are physically trashed and sore, you should beef up your carb intake to exceed your protein intake. That it will help with muscle restoration and brain fuzziness. What do you think?
And, you know my belly is not my friend and I am battling with that physically and mentally. I read that strenuous exercise raises cortisol levels which piles on belly fat. Do you think that is a contributing factor with me?

Thanks for your help on this. You know there is so much stuff out there that you read it and, shit, I don’t know!!!!!!”

This is pretty loaded stuff. Note: the only way to store body fat is to form free fatty acids with a glycerol molecule to which an alpha-glucophosphate molecule must be present (thank you Gary Taubes) through carbohydrate metabolism. You read that right, without carbohydrate it is impossible to store body fat.
Dr. Barry Sears created the Zone Diet after years of research on recovery and reduction of silent inflammation. He concluded that as a baseline (think bell curve here) most people thrive on 40% Carbohydrate, 30% Protein and 30% Fat intake. Which is more carbs than protein anyway. So should you beef up your carb intake? Nope.

Ever seen that commercial for Relacore? It goes like this: “Cortisol raises belly fat, you have cortisol, Relacore blocks cortisol, you need Relacore. Cortisol raises belly fat, you have cortisol, Relacore blocks cortisol, you need Relacore.” The best part about this is that they actually repeat it twice like that in the commercial, verbatim, they don’t even try to change it a bit, hysterical.

Cortisol is a stress hormone. Stress (Eustress or Distress) increases the amount you have circulating. Intense workouts do raise cortisol, so does: not sleeping enough, coffee, grains, high insulin levels, people yelling at you, babies crying, scary movies, tax season, endoscopes, illness, deep tissue massage, deadlines. Get the picture? Our workouts while very intense are also dramatically shorter than “regular” gym sessions, which results in less of a cortisol bath. Your average triathlete (sprint distance or otherwise) doing “cardio” (where’s the cardio in CrossFit!?!?) for hours at a whack is going to create much more cortisol than “Fran”, “Helen” or “Filthy Fifites” ever will.

Questions? In short, eat Zone proportions, with as much real food (as paleo as you want) as possible, sleep 8-9 hours each night, have a high paying low stress job with a great fulfilling happy home life, do CrossFit (constantly varied functional movements performed at high intensity) and you’ll have no hormonal problems and be lean and mean!

Clan Cheiftan Out.

Rainier Wins!! Paul B. 25+17, INSANE.

Our top scores, Jesse and Jerry tie with 23+21, Chris with 23+19, Charles with 23+16 and Mike with 23+9. Ladies with Mel 23+0, Meredyth with 21+18, Jen with 21+0 and Kerrie (welcome back!!) with 20+10. Amazing efforts you guys!! Fantastic improvements by Kim M, Whit N, KTK, JP and Philip – way to be!!!

A common theme was the migraine-esque headache that round 15-20 brought – and here’s Lynnwood CrossFit showing how much we care 😉

“I hate Wall Ball shots” ~ JP Levesque

Some are poor at rowing…

Others at box (tire) jumps…

The sign up sheet for our Fight Gone Bad event is up, between the two awesome posters. Get into this people!!! We’ll be doing FGB themed workouts to get you guys more ready than you are already 😉 We’ve ordered tickets so when you get someone to sponsor you, they can come watch if you give them a ticket so they can see you sweat into glory!

Awesome.

So it’s proven by CrossFit that the Zone Diet will help build muscle (no matter what) and reduce bodyfat to perfect levels. I suggest you start thinking about your diet. Yeah you.

Charles:
m/193/62
Jason: 34:24 (a total of 50 muscle-ups, up from max 17 two months ago)
Nicole: 24 more pull-ups than 7 weeks ago

From the Desk of JP Levesque:

“I’ve been trying to figure out a good working pace as of late, and I wanted your input. My original attack plan was to break workouts down by reps and meet my goal then rest for a max of “5-seconds-ish”. That seemed to work well enough, then I got to thinking what if I pace through each exercise so I never have to stop just take a pause or step back before the next. This has gone horribly wrong, I did Cindy yesterday and got a pathetic 6 rounds. I still had more in the tank to burn (not by much) but I didn’t leave it “all out on the field”.

Thinking more about Crossfit and one of its main principles being high intensity work, I’m wondering if its going to be better to hit it hard and get through my reps. Sure I’ll burn out faster and have to rest sooner, but then hit it as hard as I can until I’m burnt again. My main goal being by the end of the WOD I’ll have nothing left in the tank knowing that I couldn’t have done any better.

Basically Watching Charles a.k.a. “the world’s most ripped old guy” he goes as hard and as fast as he can (bellowing out the most amazing series of grunts I have ever heard) and is on the floor at the end of 20 minutes. So my basic question is of the 3 intensities / strategies which do you think is best? I’m also trying to figure in some factors from my own physiology based on what I think I know from school. I have essentially nada for endurance, a 5k run being about my max. I’m sure I could push that higher but I tend to thrive more in the realm of resistance training. Basically I know my muscles are quick twitch and I’m thinking if I work at a high intensity as long as I can then rest and repeat I’ll see better results.

I’m sure I’m not the only one that has this question about intensity, pace, etc. If you have any research studies or want to make a post on the locals site many people would be interested.

Thanks, I can’t believe how much I love country music, JP. ”

Okay, so I added that last part 😉 JP’s question strikes the very core of our program. Constantly varied, functional movements, performed at HIGH INTENSITY. The answer sadly is brutally simple. I’m sorry, I wish I had cool research studies and high tech graphs and some sweet physics equations, maybe I’d seem more professional 🙂

Intensity equals exactly the amount of average power that you put out in a workout. “Cindy” is a 20 minute workout involving only pull-ups, push-ups and squats (only) with only your body weight as resistance (only). No matter which strategy you use to break up your rest interval (the time you spend standing, or laying on the ground, while the 20 minutes is ticking) it all comes down to how many rounds you do. Next time when JP hits Cindy again he’ll get say 12 rounds, no matter how he breaks up his sets, he’s literally twice as intense as he was the previous time he did this workout. When he gets (not if…) 18 rounds it’ll be three times as intense. Does that make sense?

No magic, just more hard work, piled on more hard work allowing you to do more harder work in less time, yielding massive results 🙂

CROSSFIT!!!

Clan Chieftan Out