May 23rd, 2009

Omega 3s and You!


We have all heard about them. This is one thing mainstream nutrition actually has right. We need them. Here is a VERY basic primer on them. If you want more info click the links to continue reading on each subject. Post questions and thoughts to comments.

What are they?

They are polyunsaturated fats that are referred to as essential fatty acids which means we cannot create them and we will die without them.

What do they do?

They help prevent hypertension, heart disease, stroke, arthritis, cancer and lower triglycerides for starters.

Where do I get them?

Fatty fish are by far the greatest source of omega 3 fatty acids (think wild salmon). You can only eat so much fish so consider a high quality fish oil supplement. Another way to significantly increase omega 3s in your diet is to make sure that any animal product you eat (beef, lamb chicken, dairy, eggs) are truly pasture raised. These sources are not as high as fish oil, but all of them together make up a significant portion of ones diet and can really add up. They also provide other nutrients that are not found in fish.

Animal vs. Plant Omega 3s

EPA and DHA come from animal sources of Omega 3. These are the types that our body needs. ALA comes from plant sources like flax. Your body can convert ALA to EPA and DHA, but not very efficiently, making animal sources of Omega 3 fatty acids preferable.

9 AM Classes

Four rounds for time of:
Run 400 meters
50 Squats

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May 22nd, 2009

Joey gets Pull Ups!


Reading, tying your shoes, blowing bubbles, riding a two wheeler, snapping your fingers, swimming…all milestones. Well, it is no different in our family with the pull up. We were celebrating like crazy last night because Joey got her pull ups. Many of you have seen her dangling from the pull up bar during your classes and practicing her kip. We really haven’t done a lot to teach her. She has just watched everyone around her and has played on the bars a lot. Give kids the opportunity to move and you will be amazed at what they figure out to do. We are so proud of you Joey. Your determination has helped you achieve your goal.  You are an amazing young athlete and and even more amazing young lady! Celebrate your kids’ achievements whether physical, educational, spiritual or some other arena. Encourage them when you see them do something positive. If you do, chances are they will do it again!

All Classes

For time:
Row 500 meters
Ring Push Ups, 30 reps
Row 1000 meters
Ring Push Ups, 20 reps
Row 2000 meters
Ring Push Ups, 10 reps

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May 21st, 2009

Fat Issues…


This video was brought to my attention by my buddy Dan,  at CrossFit Redmond and really sums up what I believe about fat from all that I have read. The people in the video are very reputable resources. To check out more about them and their associations follow the links.

Sally Fallon Weston A. Price Foundation

Mary Enig Weston A. Price Foundation

Michael Eades Protein Power

All Classes

Four rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

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May 19th, 2009

Sorry, more from the qualifiers…


The two fittest women in the NW corner of our country get set for some muscle ups!


Tooty pics up 308#…almost 2 1/2 times her body weight!


Jenny O…a picture of intensity and virtuosity.

A Few Qualifier Video Clips Courtesy of CrossFit Redmond

The girls’s WOD and awards video.

Charity’s 308# dead lift video.

Jenny O. shoulder press video.

Me 507# dead lift video.

Jenny o. 319# dead lift video.

I promise I will get all this qualifier stuff out of my system shortly. Just bear with me for a bit.

AM Class


21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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PM Classes

Happy rest day!

May 18th, 2009

My Man J-Ro Gettin’ it Done!


This performance from the NW Qualifier literally put tears in my eyes. Jay had a goal of finishing the WOD as rxd within the 20 minute time limit (something that probably over half the competitors didn’t do).  He did not quite make it. He was so close. Probably needed one minute or so and he would have had it.  The effort was truly heroic. He left it all out there and should feel great about that.  Now here is the really amazing part about it. 6 months ago Jay could literally not have completed one rep of the Sumo deadlift high pulls to the standard set for the competition.  In this WOD he did it 24 times. That is no joke! He has worked so hard on his strength and it paid off. The weight for this exercise was 132# and the standard was extreme, elbows above the ears. This weight is just below Jay’s body weight. If you want to know what it was like for him go put your body weight on the bar and try and pull it up until your elbows pass your ears and then do it 23 more times. Beyond that he pulled 341# on the deadlift a 16# PR. Crazy!!! These types of performances sometimes don’t get all the hype because they weren’t “at the top,” but are actually often times more amazing than some of the performances that do get the recognition. Heck sometimes the most heroic performances happen in our gym and are not even a part of any competition. They are just the daily WOD. So let Jay be an inspiration to you wherever you are in your CrossFit endeavor because his performance is an example of hard work and CrossFit truly overcoming the odds and achieving the unbelievable! Thanks for letting us watch you Jay!

All Classes

Power clean 1-1-1-1-1-1-1 reps

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