ROD 081910
ROD
Thursday, 19Aug10
1 Bell 1 Body
Get as many rounds as you can in 20 minutes of
- 25 Push-ups
- 20 hand to hand swings (turn the thumbs in on the back swing)
- 15 mountain climbers
- 10 kettlebell push press 5r /5l
- 5 Squat jumps
don’t forget to Post the number of completed rounds.
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NLP
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?”In the absence of clearly-defined goals, we become strangely loyal to performing daily trivia until ultimately we become enslaved by it.” -Robert Heinlein
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ROD 080410
ROD
Wednesday, 04Aug10
The Upper West Side
2 Rounds for time of the following:
10 Pullups
20 BB Thrusters 65# (men) / The bar (women)
30 Quick Ball Slams
40 Pushups
50 Air Squats
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“By recording your goals and dreams on paper, you set in motion the process of becoming the person you most want to be.” -Mark Victor Hansen
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2010 CrossFit Games Highlights
Womens Heat 4 – video [wmv] [mov]
Mens Heat 4 – video [wmv] [mov]
Masters Women – video [wmv] [mov]
Master Men – video [wmv] [mov]
ROD 080310
ROD
Tuesday, 03Aug10
Cleaning ~ Burping ~ Squatting ~ Reclining
Perform for time 22, 18, 16, 8 & 4 reps of:
- KB Clean & press / alt hands 2r/2l
- Burpees
- O H squats w / 18# Bodybar or Barbell
- Reclines
Keep a good pace throughout the workout with good form. No “Sloppies”.
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“Nothing would be done at all if one waited until one could do it so well that no one could find fault with it.” – John Henry Newman
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Nutrition
The short version of the dietary prescription:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
More details on the dietary prescription:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the nutrition prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potatos, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The nutrition prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The nutrition prescription is consistent with this research. The nutrition prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
ROD 073110
ROD
Saturday, 31Jul10
4 rounds for time of:
Walking OH lunge, 100 ft + 10lb plate
50 Air Squats
25 Back extensions on Stability Ball
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“He who has a why to live for can bear almost any how.” – Friedrich Nietzsche
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ROD 072810
ROD
Wednesday, 28Jul10,
Push ~ Pull ~ Lift ~ Lunge
How many rounds can you do in 20 mins of:
5 Pull-ups (use bands if needed)
10 Push-ups
15 Leg Lifts (partial if needed – legs must be straight though)
20 OH Walking Lunges (each leg)
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A person who aims at nothing is sure to hit it. ~ Author Unknown
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ROD 072710
ROD
Tuesday, 27Jul10
This is a 40 sec work and 20 sec rest routine for 5 rounds
- BB Push Press
- KB Front squats
- KB Tactical lunges
- Ring Pull-ups
- Airdyne sprints
- Battling Ropes
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There is only one success — to be able to spend your life in your own way. -Christopher Morley
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ROD 052410
ROD
Monday, 24May10
Good Morning 5:30 am class
For time:
75 Hang squat clean thrusters
Burpees every minute on the minute
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11:00 am class
50-40-30-20-10 reps for time of
Squats
DB push press
Sit-ups (feet unanchored)
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Strongman Monday class
For this kettlebell workout, perform for time, 3 rounds
50 Kettlebell swings
40 Kettlebell jump squats (slow and controlled)
30 Kettlebell goblet squats
20 Kettlebell single leg deadlifts (10/r 10/l)
10 Kettlebell squat thrusts
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No matter whether this is real or not – next time you’re on the beach early in the morning – try it! Remeber your running with good form, quick feet & on the forefoot – nice! Oh don’t forget the water resistant sneakers.
ROD 032710
ROD
Saturday, 27Mar10
4 rounds for time of:
20 KB Swings (53/35)
20 Pull-ups
20 Air Squats
Here are some pics from Thursday’s ROD, Tabata Boxing
Watch the video & then head over to PaleoChix blog post – Please Help The Children
Some great advice in that article: “I have clients that tell me their kids are picky eaters, well so are mine, but if I do not bring cupcakes and frozen pizza in the house, they will eat what I serve. I am in charge not the 14 or 22 year old.” Also check out the comments where other parents are posting how they overcame the obstacles in their struggle with current health & school systems
ROD 031710
ROD
Wednesday, 17Mar10
- Agility ladder drill (lateral shuffle)
- Box jumps
- Jumpin pull-ups
- Air squats
- Walkouts
- Mountain climbers
“May you live as long as you want, and never want as long as you live”.
The Nxt Level Push-up Challenge
Take this 3-minute test to find out how fit you really are:
Rules
- Rest whenever you want, but the clock will still be running.
- For a rep count, you must maintain perfect form: elbows locked at the top, chest 2 inches above the floor at the bottom, hips aren’t sagging.
- Men – Knees can’t touch the floor. Women – have choice of eitherregular push-up or “on the knees” push-ups
Tip: Pace yourself however you like, but it’s best not to rush. Take a 15 second break once you slow down after your first burst. Then take longer breaks as needed. Never push yourself to total fatigue.
Rating’s Chart
- 55 push-ups Below Average
- 56 – 74 Average
- 75 – 99 Good
- 100 – 110 Exellent
- 111 or more Extraordinary
We dare you to take the Nxt Level Push-up Challenge:
The results of yesterday’s challenge are as follows:
- Antonella – 45 F ( most at full plank )
- Chris B.- 64 M
- Rich – 60 M Thank you guys for participating !!
- Matt – 59 M
ROD 031110
ROD
Thursday, 11Mar10
Tabata Boxing (100% Cardio & Endurance) 
A timed 2 min of WORK at each station. The last 30 seconds of each station everyone will do a movement called out by the trainer such as burpees, mini push-ups, V’s……
No rest between stations. We want 100% maximium effort from all the participants.
- Jump squats w/ 9# body bar
- B-A-G
- Quick alternating step-ups
- Jumping jack burpees
- B-A-G
- Hit Mitt w Juan
- 25# Plate front raise
- B-A-G
- KB suitcase Deadlifts
- Band punches to bag on ground
- B-A-G
Finding the Good in Sat Fats
By: Jordana Brown
March 9, 2010
What type of sat fat can aid in weight loss and boost metabolism? The kind you should add to your diet immediately.
In some schools of nutritionalthought, good and bad rule. Fat is bad, carbs are good, and too much protein and too few carbs are dangerous. But a bodybuilder’s diet is more about shades of gray: Generally speaking, no one nutrient or food is all bad or all good. Sure, some things are more bad than others; for instance, it’s hard to find anything good about trans fats. But on the whole, a bodybuilding diet tends to be more forgiving.
Here’s a good example. Most people know saturated fats are bad…except they’re not. At least, not always. It’s true that sat fats are more likely to be deposited in fat stores – not to mention your arteries – but that’s more of an issue when a large proportion of your diet is made up of carbs.
In a low-carb diet, however, there’s room to eat more fat, since the calories you’re not getting from carbs have to be replaced somehow. We generally recommend you focus on healthy fats such as olive oil, avocados, nuts, peanut butter and salmon, but there’s always room for a good steak, and every bodybuilder’s breakfast should include more than one egg.
Another reason mainstream advice on saturated fats is misguided is that not all sat fats are the same. In fact, some aren’t readily stored as fat and don’t contribute to heart disease risk. They’re called medium-chain triglycerides (MCTs) because their chemical structure is shorter in length than other fats, and they’re found in coconut oil and palm kernel oil.
MCTs’ size allows them to do things that other fats can’t, one of which is be directly absorbed into the bloodstream after ingestion. Most fats go through a slow, laborious digestion process before they can be burned or stored, but MCTs bypass all that. They also skip right past the steps other fats have to take to be transported into cells to be burned. The end result is that MCTs are burned as fuel much more readily than other kinds of fats, which means they’re less likely to join fat stores.
MCTs also exert an influence on bodyfatthat goes beyond this quirk. In study after study, scientists have found that consuming MCTs is directly linked to a reduction of bodyfat and an increase in energy expenditure (metabolism). In a study published in the European Journal of Clinical Nutrition, subjects who consumed 10 grams of MCTs at breakfast, lunch and dinner saw a greater increase in metabolism than subjects who consumed 10 grams of long-chain triglycerides, a type of fat found in olive and corn oils. Another study, published in Obesity Research, found that fat-burning increased and bodyfat decreased among subjects eating MCTs.
Despite all of MCTs’ apparent benefits, some doubt remains regarding their potentially deleterious effects on cardiovascular disease risk. They are, after all, saturated fats. Yet when scientists compared MCT oil consumption as part of a 16-week weight-loss diet with olive oil (which contains primarily healthy monounsaturated fats) consumption, they found no negative effect of either oil on blood glucose levels, cholesterol or blood pressure.
The upshot is that MCTs are enormously different from other saturated fats. Try taking 1 tablespoon of MCTs once a day, with food, and work up to 1-2 tablespoons 1-4 times per day.