Tim is taking the 4 and 5 o'clock classes and he has a surprise WOD planned!

Gymnastics? Not a gimmick. Check.
Olympic Weight-Lifting? Not a gimmick. Check.
Barbell Training? Not a gimmick. Check.
Running and rowing? Not a gimmick. Check.

All these elements mixed together? Gut Check.
Some wide words from CF San Francisco
CrossFit is Not a Gimmick

"What lies behind us and what lies before us are tiny matters compared to what lies within us."

-- Ralph Waldo Emerson

Thank you all for helping to keep the noise down by not dropping weights. I know that we are all doing our best to get the workouts that we deserve while not bringing down the building at 31 Market St. Our new location has been a good move for our community-we've added 11 new people and put new people through the baseline almost everyday. We are a community, we are a team, we are a family. We are defined together collectively by CrossFit. We are the athletes of the only group on Cape Cod doing CrossFit. What we do is unique, what we do is effective and we know that what we do is the best fitness program out there. Despite obstacles, criticism, strange looks across the fountain, people poking there heads in and asking if this is all there is (cant blame them) we are strong we are a community-WE ARE CROSSFIT! I will do everything in my power to make sure that remains the case. We will continue to develop and foster a place that produces women doing pull ups, people setting Pr's, people rehabbing injuries that seemed permanent- and everyone celebrating each others achievements and discovering collectively and individually that we are stronger than we think we are. Thank you all for making CrossFit Cape Cod what it is!

To show how much I really love you guys Wednesdays WOD is...

'Fight Gone Bad'

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.





POSE Running Checklist
Pose running technique principles in summary
1. Raise your ankle straight up under your hip, using the hamstrings
2. Keep your support time short
3. Your support is always on the balls of your feet
4. Do not touch the ground with your heels
5. Avoid shifting weight over your toes: raise your ankle when the weight is
on the ball of your foot
6. Keep your ankle fixed at the same angle
7. Keep knees bent at all times
8. Feet remain behind the vertical line going through your knees
9. Keep stride length short
10. Keep knees and thighs down, close together, and relaxed
11. Always focus on pulling the foot from the ground, not on landing
12. Do not point or land on the toes
13. Gravity, not muscle action, controls the landing of the legs
14. Keep shoulder, hip and ankle in vertical alignment
15. Arm movement is for balance, not for force production

Tuesday

Warm Up

4 Way 400m Run-1.Lateral -right leading 2. Backward 3. Lateral- left leading 4. Run Forward 90% effort.
7x Walk Out With Push Up x 2
Spider-man
Mobility
Light Stretch

WOD

Choose One Of the Following

A.
5 Rounds for time
5 Deadlifts 275lbs 10 Burpees (from CF Games 08)

B.
(Recommended For CrossFit Endurance)
Deadlift 1-1-1-1-1-1-1 reps

A nice in depth yet simple look at the Deadlift

The Deadlift from Patrick Cummings on Vimeo.

CrossFit Endurance

(Bike: 3 mile TT rest 3 min, Then hold 2 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT)

Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT

C2: 2000m TT rest 3 min, Then hold 3x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Monday 28th

Warm Up

Med Ball Conga x 4
4 Way Quick Feet Bear Crawl
Mobility
Movement Review
Set Up Stations

WOD

5 Rounds For Time
135/95 1 Press, 3 Push Press, 5 Push Jerk, 15 Sit Ups

Finisher 3 Rounds Focusing On Technique

Pistols MOV video WMV Video
Ring Dips MOV Video WMV Video

CFE-Running Team
Tabata Sprints 20 second sprint 10 second rest repeat 8 rounds. There are only 13 days left for our 10k Race on Oct 10th. We will have a bring a friend after party and WOD-See you there!

Saturday

Make Up a Missed WOD or work on skills and drills. Or just cheer people on and stretch out.


Click to see an AWESOME video!!! Show Your Friends!



In other news check out Heather on the pull up bar!

“Crossfit in a nutshell: I HATE this. Must do MORE! ” - TexasPatrick

Friday

WOD

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Big Dawgs:
As rx’d

Porch:
For time:
35 Pull-ups
400 meter run
75 pound Thruster, 21 reps
800 meter run
75 pound Thruster, 21 reps
400 meter run
35 Pull-ups

Pack:
For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

Puppies:
25 Pull-ups (or progressions)
200 meter run
25-45 pound Thruster, 21 reps
400 meter run
25-45 pound Thruster, 21 reps
200 meter run
25 Pull-ups (or progressions)

Buttercups:
15 Pull-ups (or progressions)
200 meter run
15-35 pound Thruster, 15 reps
400 meter run
15-35 pound Thruster, 15 reps
200 meter run
15 Pull-ups (or progressions)
Running team: even if you are scaling the weight the runs should be rx'd and done at race pace.

Class Times Are 6:30, 4:00 and 5:00 Only Thursday

Thursday

WOD

Five rounds for time of:
25 Knees To Elbows
25 Deadlifts 95/65

There were a handful of noteworthy member accomplishments today:
Congrats to Nettie on her first (and second) Pull Up!
Nicole did 31 consecutive push ups!
Drew had a 30lb Pr on his front squat!
Heather did her old front squat Pr 105 for 3 and then crushed 135!
Sarah got 10 Pull Ups!
You guys are all so awesome-everyone is seeing so much progress-it is so exciting!

The atmosphere at Tim's going away party party. We are going to miss you Tim-come back soon!
(Noah ended up rowing over 4000m!?)


Running Team:
There are entry forms that can be picked up and filled out for the first 2 races that we are doing. They are not mandatory. The first is the 10k that ends at the commons. (We will do a similar party afterward at CrossFit Cape Cod) The date is Saturday October 10. The next race is a 5k October 31st.

Stay Late Tomorrow and Say Goodbye to Tim and enjoy Paleo Potluck

Wednesday

WOD

Front squat 3-3-3-3-3 reps



Running Team- Check out these videos. (Language not always suitable for kids)

Laura DeMarco shares her nutritional journey that led her to where she is-one of CrossFit's fittest women.
It all began with teenage body issues. I read health magazines, ate low-fat foods and tried to get more exercise. I wasn’t overweight, but I didn’t want to be. Although I was body conscious, the idea of fitness never came into play; I didn’t know any athletes and never participated in a sport.

When I was 15, I went to dinner at a relative’s house not knowing what was on the menu. The meatballs tasted a bit odd, but it wasn’t until after the meal that I was told it was venison from a deer my cousins had hunted and killed earlier that week. I was appalled! No, not Bambi! I decided at that point that if someone had the fortitude to kill, skin and butcher an animal, they had every right to eat it, but I couldn’t go through that process – I wasn’t tough enough. If I was not willing to deal with the blood and guts, perhaps I shouldn’t be eating meat.

Later that year, I decided to become a vegetarian, much to the chagrin of my family. They had no idea why I would want to go and do a thing like that. I believed that this was the best choice for my personal morals, the environment and my health. I had read about the carbon footprint of animal production and how it pollutes the environment with antibiotics and runoff. There was a ton of published information about how harmful animal products were to your health; what with all the cholesterol and saturated fat…who would choose to give themselves a heart attack? I took vitamins, steamed my vegetables and eschewed fat. I never even ate fast food (which was not a difficult task; back in the 90’s there wasn’t much in the way of vegetarian foods – even the McDonald’s french fries were cooked in animal fat).

Read the rest of Laura's inspirational story and nutritional viewpoints at Robb Wolf's site here.

We are holding an additional class at 9:00am Monday, Tuesday, Wednesday, and Friday. Come on in and encourage our new Athletes!

Tuesday

WOD

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Running Team Post WOD

Bike: 6 x 1/4M @90% of best avg. Rest approx. 1 min between intervals
Run: 6 x 200m @ 90% of best avg. Rest approx. 1 min between intervals
C2: 6x 250m @ 90% of best avg. Rest approx. 1 min between intervals

Sorry to post these videos of these athletes that are from another planet but they are just so inspiring!
Speal does 'Annie'

Monday

WOD

"Diane"

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

From The first time "Diane" was posted on Crossfit.com
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."

From a recent post on Brand X to explain how to scale the WOD
Big Dawg as Rx’d
teens and women 155-185#

The Porch
15-12-9
225 pound Deadlift
Handstand push-ups or Barrier

Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet

women 135#

Puppies:
15-12-9
95-135 pound Deadlift
Bridged Handstand push-ups on feet

women 55-65#

Buttercups:
PVC-45# pound Deadlift
Bridged Handstand push-ups on knees

And of course if you can tolerate it we can put you in the bands...

Here are some other variations that help develop the handstand pushup



This Diane Video still blows my mind...

Sign Up For Our Racing Team!

Saturday

Make Up A Missed WOD at 7:15am or 1:00pm

Let's get a racing team together! The good weather is going to be gone soon and there are still a couple of local races left. One is October 10th and it finishes right in the commons-it is a 10k. The second is November 1st and is in Falmouth-it is 7.1 mi.
Sign up to be part of the team in the comments or at C3.

From CrossFit Endurance
Why are there no long runs/rides/swims (aerobic) training?
Long runs/rides/swims fall into the category of training we term ‘long slow distance’ and is solely aerobic in nature.

BENEFITS
• Increased cardiovascular function
• Better fat utilization

DRAWBACKS
• Decreased muscle mass
• Decreased strength
• Decreased power
• Decreased speed
• Decreased anaerobic capacity
• Decreased testosterone levels

It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

Why is there so much anaerobic/sprint/speed work if I am going to run/ride/swim in a long endurance event?
Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value.
‘Anaerobic Training’ has the following benefits and drawbacks.

BENEFITS
• Increased cardiovascular function
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed
• Increased anaerobic capacity

DRAWBACKS
• Intensity can speed up overtraining


Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)
Since I don’t want to put a lot of muscle on for my endurance events, should I use very light weight when doing the Crossfit workouts?
NO! Crossfit improves work capacity across broad time and modal demands by providing a constantly varied stimulus that often requires your body to work at maximal capacity.

Double Unders

Friday

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.



Meth in a Can
By Keith M. Graves
Irritability. Heart arrhythmia. Osteoporosis. Withdrawal pains. The huge quantities of stimulants in energy drinks can make them as risky as “real” drugs.

...I found that the student had the signs and symptoms of drug influence. His pupils were dilated and his pulse elevated, and I saw muscle tremors. These are signs of methamphetamine influence. The only thing missing was the massive euphoria that meth users feel when they ingest their drug.

...Do you need to worry that it will affect your athletic performance or your health? Absolutely! In France, the legislature outlawed energy drinks after the death of 18-year-old Irish basketball player Ross Cooney just after he finished a game. He had consumed four Red Bull drinks prior to starting time.

Read the article here.

Thursday

WOD

Push Jerk 3-3-3-3-3 reps

Although I have posted thing about the glycemic index before-it certainly bears repeating since a high glycemic diet is so inextricably linked to weight gain and many ills and diseases.
CrossFit Journal-Glycemic Index
A new age is dawning in nutrition: one where the culprit is seen not as dietary fat but as excess consumption of carbohydrate—particularly refined or processed carbohydrate. In fact, there’s an increasing awareness that excess carbohydrates play a dominant role in chronic diseases such as obesity, coronary heart disease, many cancers, and
diabetes. This understanding comes directly from current medical research. Amazingly, the near-universal perception that dietary fat is the major culprit in obesity has no scientific foundation.

There is a singular measure of carbohydrate that gives exactly this information: the glycemic index. Glycemic index is simply a measure of a food’s propensity to raise blood sugar. Avoid high-glycemic-index foods and you’ll avoid many, if not most, of the ills associated with diet.
Click here for the whole article which includes a (not entirely paleo) shopping list.

For a ridiculously comprehensive list of the Glycemic score of tons of different foods click here.

Your comforting moment to reflect on throughout the day...

Wednesday

WOD

Four rounds for time of:
100 ft Walking lunge, carrying 25 pound plates
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Big Dawgs:
as Rx’d

The Porch:
Four rounds for time of:
100 ft Walking lunge, carrying 20 pound dumbbells
24 inch Box Jump, 20 reps
20-25 pound Weighted pull-ups, 10 reps

Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups, 10 reps or 35 reps no weight

Puppies:
3 rounds
100 ft Walking lunge
12-15 inch Box Jump, 20 reps
20 Beginner or Assisted pull ups


Hand Rips
Causes, Treatments, and Prevention

There are basically two qualities that make your
hands susceptible to ripping. Your chances increase
a lot if you’ve got either a) soft hands with little or
no callus build-up or b) too much callus buildup
that makes bumps or ridges on the surface of your
hands. You need the happy medium—deep but
smooth and supple calluses that protect the hands
but remain intact when working. Read the entire article here.

Tuesday

WOD


"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total By Mark Rippetoe
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. For instance, warm-ups for a 405-pound first attempt on the squat would be:
135 x 5
185 x 3
225 x 2
275 x 1
325 x 1
365 x 1
If you don’t have a (real) good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet.
After the squat, rest a while (long enough to rest, not long enough to get cold) and follow the same procedure with the press. Since press numbers will be much lighter, the warm-ups will be closer together, and you might choose to use fewer intermediate warm-ups. This is fine, since the squat has provided quite a bit of systemic warmup, if not actual fatigue. After a rest and a drink following the press, the deadlift warm-up might be abbreviated even further, with a heavier first warmup and only two or three intermediate sets before the first attempt.
The rest of the article can be found here Where you will also find classic Rippetoe wisdom like...

Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

Rip in a competition from the old days. Mysteriously Khalaher-esqe

Monday

WOD

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

You'd better show up!!!

The new signs are up!


What is the CrossFit method?

The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:

Diet - lays the molecular foundations for fitness and health.

Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.

Gymnastics - establishes functional capacity for body control and range of motion.

Weightlifting and throwing - develop ability to control external objects and produce power.

Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.

Thanks for making today so successful everyone! Just a heads up-we are doing classes from 1 O'clock until 3 O'clock and have to split by 3:15.



How do you know if you are over worked?


"Over training might not be something to worry about...much."
What about Recovery? Coach's Spin.

We hope that you can make it in today, even if it is just to hang out. It seems that there will be a lot of people hanging out in front of the new location today for the Le Mans Race. It was setting up this morning and it actually looks pretty cool. So come on in and make up a missed WOD, eat lunch and watch the race!




The actual view from our window. The event raises $250k and the cars go 40 mph over what looks like about a 300m course.

Friday

WOD

Tabata Mash-Up

Box Jumps Medium Box
KB Swings 1.5/1 Pood
Sit Ups

Our New Gym Dog A bargain at 1/2 a million dollars.

Even Dogs Love Paleo
From "Avoiding Metabolic Derangement"t-By Greg Glassman
Dog Food
Carnivore or Cornivore?
The lead ingredient in most dog foods is corn. For a lot more money we can upgrade to rice. At first we had trouble imagining the niche of a corn eating, or “cornivorous”, dog, but with a little work we got it. In nature corn eating dogs would use their
tiny little front teeth to denude the cob of kernel. But, there’s competition for the corn among other cornivores, like chickens. It is for these competitors like the chicken that our corneating dog would need a mouthful of fangs – to ward the chickens off the corn, not to eat them! Take any dog food manufacturer’s claimed caloric requirements for a dog and place an amount of naturally available biomass equivalent to that load at sixty to seventy percent carbohydrate and place it on a tarp. Now find a dog that will eat that much grass and vegetation. It would take a goat. The premise of a dog requiring a high carbohydrate
diet is patently absurd. The industrialization of food has produced faire that neither man nor dog should eat. Athena, the CrossFit mascot, doesn’t like corn. She won’t eat it. She also won’t eat rice, potato chips, most “doggie treats”, or “dog food”. She does like chicken legs though, and she eats them raw. She eats everyday on average 3-5 chicken legs, a little grass, a multivitamin, and 2 fish oil-caplets.

Thursday

WOD

5 Rounds Rest as Needed
Press 70% Body Wieght -Max Reps
Max Reps Pull Ups

Great work on the back squats today everyone! It is very obvious that there are some awesome improvements taking place! I also noticed it yesterday on the power cleans-Keep it up!

Excerpt from CrossFit Journal 15

What cannot be debated is that reducing carbohydrate
intake eliminates hyperinsulinemia in nearly every
occurrence. By what logic would we not adopt an
easy prevention, cure, or mitigation (with not only no
side effect, but provable and dramatic side benefit)
in regards to the litany of disease states linked to
hyperinsulinism. We strongly counsel that you opt out
of hyperinsulinemia while the scientific community
continues slogging along.

Hyperinsulinemia
Insulin is the hormone - produced by the pancreas -
that allows glucose into cells where it can be utilized as
fuel. Through bad luck (heredity) and lifestyle (too much
dietary carbohydrate chiefly) your cells can become
resistant to insulin. The mechanism of this resistance
is still being studied but we know that the insulin
receptors that sit on every cell’s surface lose their
ability to function. This causes the pancreas to secrete
more insulin than is normal to get glucose inside the cell.
Though insulin is absolutely essential to life, chronic and
acute elevation of insulin wreaks havoc in the human
body. This process is known as “insulin resistance” and
the resultant condition is “hyperinsulinemia”.
The amount of research being published suggesting a
causal link between hyperinsulinism and disease is one
of the more productive and exciting arenas in modern
medicine. The expansiveness and range of diseases
whose underlying cause is hyperinsulinism has inspired
metaphors of a multi-headed monster of Greek
mythology, the Hydra, by Dr. Michael Eades, author of
Protein Power, and an iceberg with hyperinsulinemia
below the water’s surface and disease state as the peaks
by Dr. Ralph DeFronzo, a pioneering hyperinsulinemia
researcher at the University of Texas, San Antonio.
There is mounting evidence linking hyperinsulinemia to:
• Hypercholseterolemia
• Hypertriglyceridemia
• Obesity
• Hypertension
• Immune disorders
• Thrombosis and platelet aggregation
• Cellular proliferation
• Diabetes
• Heart disease
• Mood dysfunction
• Brain dysfunction
• Arthritis
• Hyper inflammatory states
• Alzheimer’s disease
• Stroke
• Osteoporosis
• Metastasis
• Angiogenesis
• Cancer
Whether the link between hyperinsulinism and disease
states is causal or correlative will be debated for years.
But the tide is dramatically shifting towards causality in
many, many disease states.

Again for emphasis...


By what logic would we not adopt an
easy prevention, cure, or mitigation (with not only no
side effect, but provable and dramatic side benefit)
in regards to the litany of disease states linked to
hyperinsulinism. We strongly counsel that you opt out
of hyperinsulinemia while the scientific community
continues slogging along.


What's up with the girl in the green shirts press?

CFT - March 21, 2009 - Press from Albany CrossFit on Vimeo.

I don't know the key to success, but the key to failure is trying to please everybody.
- Bill Cosby

Wednesday

WOD

Back Squats
5-5-5-5-5

The primary cause of most long term illnesses is inflammation, says Dr. Barry Sears, creator of the Zone Diet. In the lectures in the link he explains why.
Diet, Inflammation and Disease, Parts 1 - 3
By Dr. Barry Sears

Tuesday

WOD

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Virtuosity By Greg Glassman
In gymnastics, completing a routine without error will not get you a perfect score,
the 10.0—only a 9.7. To get the last three tenths of a point, you must
demonstrate “risk, originality, and virtuosity” as well as make no mistakes in
execution of the routine.
Risk is simply executing a movement that is likely to be missed or botched;
originality is a movement or combination of movements unique to the athlete—a
move or sequence not seen before. Understandably, novice gymnasts love to
demonstrate risk and originality, for both are dramatic, fun, and awe inspiring—
especially among the athletes themselves, although audiences are less likely to
be aware when either is demonstrated.
Virtuosity, though, is a different beast altogether. Virtuosity is defined in
gymnastics as “performing the common uncommonly well.” Unlike risk and
originality, virtuosity is elusive, supremely elusive. It is, however, readily
recognized by audience as well as coach and athlete. But more importantly,
more to my point, virtuosity is more than the requirement for that last tenth of a
point; it is always the mark of true mastery (and of genius and beauty).

Click here to read the entire article.



Four years after Olga Korbut captured three golds and a silver in Munich, 14-year-old gymnast Nadia Comaneci scored unprecedented perfect "10s" in the uneven bars, the balance beam and the all round competition. Some scoreboards were not equipped and recorded her marks as "1.00."

'Fran Overboard'

WOD

Monday

For time:
Row 1000 meters or Run 3/4mi
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters or run 800m
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters or run 400m
95 pound barbell Thruster, 9 reps
9 Pull-ups



Nutrition: Avoiding Metabolic Derangement-CrossFit Journal 15

Everyone knows by now that the consumption of animal
fats and cholesterol causes heart disease. There is,
though, one simple problem with this knowledge: it is
absolutely, positively, dead wrong, and no one can make
this point more convincingly than Dr. Uffe Ravnskov in
his wonderful book The Cholesterol Myths. Cholesterol Facts

Cholesterol Facts
1
Cholesterol is not a deadly poison, but a substance
vital to the cells of all mammals. There are no such
things as “good” or “bad” cholesterol only density.
Mental stress, physical activity and change of body weight
may influence the level of blood cholesterol. A high
cholesterol is not dangerous by itself, but may reflect an
unhealthy condition, or it may be totally innocent.
2
A high blood cholesterol is said to promote
atherosclerosis and thus also coronary heart disease.
But many studies have shown that people whose blood
cholesterol is low become just as atherosclerotic as
people whose cholesterol is high.
3
Your body produces three to four times more
cholesterol than you eat. The production of
cholesterol increases when you eat little cholesterol
and decreases when you eat much. This explains why
the ”prudent” diet cannot lower cholesterol more than
on average a few per cent.
4
There is no evidence that too much animal fat and
cholesterol in the diet promotes atherosclerosis or
heart attacks. For instance, more than twenty studies have
shown that people who have had a heart attack haven’t
eaten more fat of any kind than other people, and degree
of atherosclerosis at autopsy is unrelated with the diet.
5
The only effective way to lower cholesterol is with
drugs, but neither heart mortality or total mortality
have been improved with drugs, the effect of which is
cholesterollowering only. On the contrary, these drugs
are dangerous to your health and may shorten your life.
6
The new cholesterol-lowering drugs, the Statins,
do prevent cardio-vascular disease, but this is
due to other mechanisms than cholesterol-lowering.
Unfortunately, they also stimulate cancer in rodents.
7
Many of these facts have been presented in scientific
journals and books for decades but are rarely told to
the public by the proponents of the diet-heart idea.
8
The reason why laymen, doctors and most scientists
have been misled is because opposing and disagreeing
results are systematically ignored or misquoted in the
scientific press.

There will be a 7:30 a.m. Class as well as a 1:00

Make up a missed WOD or

5 rounds 1 min rest between rounds

Deadlift x5 100m Sprint

There will be a 6:30am class tomorrow. The 4 and 5pm classes are business as usual. Saturday we have the 1 and Sunday at 3.

Friday (Already?!)

WOD

21 Hang squat cleans 135/95
42 Push Ups
15 Hang Squat Cleans 135/95
30 Push Ups
9 Hang Squat Cleans 135/95
18 Push Ups

As you can probably see this is a 21-15-9 but the push ups are x2




Thank you to everyone who came and knocked out our first official WOD at the new location-that was a great start!





CrossFit Legend Nicole Carroll Uses Humor and Motivation About Starting a 'Diet' In- 'Getting Off The Crack!'

The current schedule is 4&5 in the evening. The workout tomorrow is going to be a surprise so if you just can't stand not to know show up and receive the loving thrashing that is the WOD at either 4 or 5. Hint- there are only 4 members who have ever done this one...See you there no excuses!


I can't thank you enough for all the help we got today! So much was accomplished and we are really grateful to be part of such an awesome community!

Well under way in the new digs.


Thanks Heather! (Of course she's helpful-she sweats hearts!)


Greg looking good! Must be that Paleo!



Let's really start getting into the swing of things at the new place- because I don't want to have time to be sentimental about the old place. The new adventure awaits!



Robb spent the whole day washing drying and hauling the mats with me! Robb I couldn't have done it all without you!

How does a team workout sound-move 90lb mats and all of the weights and equipment into the back of a truck and then unload it for time? Seriously I was very impressed with all of the offers to help and if you are able we will start loading stuff around 3. I know everyone has busy schedules so don't feel bad if its not a possibility. Every little bit helps if you are able-Thanks in advance- Mark.

As a result of the move class schedule will be altered for a little while. For now starting on Thursday we are only holding 4 and 5P.M. classes The weekend classes are 1 on Saturday and 3 on Sunday. If this completely messes you up please let me know.

They say a pictures worth a thousand word but I'm going to let these speak for themselves-Enjoy each one for different reasons...