August 13th, 2009

WOD on Safari!

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Pictured above is 25 year veteran of the Seattle Fire Department, 47 year old CF monster of 3 years and good friend, Gary Claflin reppin’ out some HSPU. Have you ever been on vacation and missed a few WODs only to come back stagnant rather than refreshed? Well there are officially no excuses now. Gary recently took a trip to Africa. During his 12 day adventure most of which was spent on the African savannah living in tents he managed 8 WODs. He took four rest days two of which were travel days.  He did 100 burpees for time 5 different times. One day he did 100 HSPU for time twice, and one of his few days in civilization near a gym he did 120 pull ups and 120 dips for time. This kind of dedication has made Gary crazy fit for his age which has allowed him a great injury free career and will allow him to extend it as far as he wants. Burpees with hippos ! Who can beat that?! Thanks for setting an example for us all G.

AM Class

Happy rest day!

PM Classes

J.T.

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

August 12th, 2009

J.T.

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In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

AM Class

J.T.

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

PM Classes

Happy rest day!

August 10th, 2009

Oly Lifting and Power

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Many of you have heard me say that the olympic lifts are the most powerful movements we do. This picture (which is also a link to a great instructional book on the oly lifts) depicts the exact portion of the movements that I am referring to when I say that. If we were to rewind this pic a few frames so the athlete’s feet were on the ground and his hips still slightly in flexion we would be at the beginning of what we refer to as the second pull. This is the (straight armed) explosive jump portion of the lift. The best oly lifters in the world can clean approximately 580#. 1 Horsepower equals 550# moved 1 foot in one second. The length of this second pull is more than one foot and probably takes a half a second. So lets use some simple round numbers to do some power calculations. We’ll say the record clean is 550# instead of 580# and during the second pull that weight is moved one foot in half a second. These assumptions are all probably underestimations. This conservative calculation would have the athlete generating 2 horsepower during the second pull of the exercise. That type of power output by humans is not found anywhere else in life or athletics. That is only the second pull! The front squat portion would generate decent power and the jerk would also generate another horse! This type of power production is an extremely significant stimulus on the body. And we all know that significant stimulus elicits a significant response and that is why we train. We want our bodies to respond. That is why the oly lifts are worth doing and doing right. Check out this article for some really simple reading on the oly lifts, their impact on sports and why they should be done properly.

All Classes

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to here or here.

August 7th, 2009

Fats

FatTrio

There are three types of common naturally occuring fats, saturated, polyunsaturated and monosaturated. Most foods that contain fat contain some combination of all three. Yes, that is right even when you are consuming your Dr. Oz endorsed, vegan friendly olive oil you are getting some evil life sucking saturated fat.  They all serve a purpose and have their place. Read below for a little primer on each or click the image above for a more in depth primer.

Saturated Fat

Solid at room temperature

Mostly in dairy and animal fats, but also can be found in coconut, and palm oil. It is very stable to cook with and has many health benefits especially when consumed in the form of meat, eggs and dairy from well raised pastured animals.

It is called saturated because the carbon atoms are attached to as many hydrogen atoms as possible. This fact is one of the primary reasons for the stability of this type of fat when introduced to heat.

Polyunsaturated Fat

Liquid at room temperature and when refridgerated.

Mostly found in the american diet in vegetable oils such as corn and canola oil.

More than one of the carbon atoms is not connected to a hydrogen atoms, hence the name poly(meaning more than one) UNsaturated. These “open” carbon atoms make make this oil extremely susceptible to rancidity when introduced to heat. So don’t ever cook with them. In fact many of them are rancid before consuming them simply from processing heat.

These types of oils are also the home of omega 3 and omega 6 essential fatty acids. Called essential because they are vital for life, but we cannot make them in our body so they must be consumed.

Vegetables oils are almost always way too high in omega 6 fatty acids.

Fish oil is high in omega 3.

We want a 1 to 1 ratio of omega 6/omega 3 ratio in our diet.

Monosaturated Fat

Liquid at room temperature and solid or semi-solid in the refrigerator.

Most commonly found in olive oil, nuts and avacodo.

Called mono-unsaturated because there is only on carbon atom that is not connected to a hydrogen atom. These oils are more stable and less susceptible to rancidity when heated than poly unsaturated fats makeing them better for cooking.

AM Class

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

PM Classes

Happy rest day!