Monday 12/31/12...5 RFT: 5 Power Cleans, Run 400, 15 wallballs

Warm up:
4 rounds- 
10 sit ups + 10 squats


Conditioning: 
5 Rounds for Time-

5 Power Cleans 175/115#
Run 400
15 Wall balls

Sunday...Rest Day

Great week at Crossfit Magnitude! Great coaches!
Thanks to everyone for welcoming me and my family. Now I need to get some rest!

Saturday 12/29/12...."Girlfriend Torture"

Girlfriend Torture:



3 rounds

200m Walking lunge



Run 200m



10x Box jumps (20 inch)



10x Burpees



10x Thrusters (75#)



Run 400m


* got this one from the wod shop

Friday 12/27/12....Up the Ladder

Warm up: 4 rounds
10 sit ups
10 KB swings(light)

then.....

8 Minute up ladder:


Power Clean (155,105)


Front Squat (155,105)


Jerk (155,105)


Round 1 would be 1PC+1FS+1J.
 
Round 2 would be 2PC+2FS+2J. 

Rnd 3 would be 3 of each and so on.  

Thursday 12/27/12...3RFT - 21 wall balls, 21push ups, 21 SDLHP, row 500

3 rounds


21x Wall ball (20#/14#)


21x Push-ups


21x Sumo deadlift high pull (95#/65#) 


Row 500m


http://www.youtube.com/watch?v=2yElE1E_Mco

Wednesday 12/26/12...."Megan"

* from Crossfit Magnitude

Strength

Halting snatch dead lift (stop mid thigh) 5×3 – (heaviest possible)

Conditioning

“Megan”

Complete sets of 21 -15- 9 for time of:

Burpees

KB swings

Double unders

Rx – 52, 35

Lv2 – 44/25

Lv1 – 35/20

Tuesday 12/25/12..."Merry Christmas"

Merry Christmas!

Saturday 1/29/22 ."Jello Legs"

Jello Legs

3 Rounds for time of:

10 Deadlifts (225/155#)

20 Wall Balls

30 Walking Lunges

400 meter run

Saturday 12/22/12...100 Hollow Rocks then "Nancy"

Warm Up:
100 Hollow Rocks

Conditioning:
"Nancy"
5RFT
Run 400 meters
15 Overhead squats 95/65

Cash out:
100 Push ups (hand release)

*Love this site....check it out

Friday 12/21/12 ... 12 Days of Christmas

"12 Days of Christmas"

1. Burpee
2. Thrusters
3. Cleans
4. V- sit ups
5. Pull ups
6. Wall ball
7. KB Swings
8. Push ups
9. Dead lifts
10. Walking Lunge (each leg)
11. Push Press
12. Front Squat
*This is done like the song... 1-burpee, 2-thrusters+1-burpee, 3-cleans+2- thrusters+1-burpee.......

Thursday 12/20/12...7x1- 3hang squat clean+1push jerk

SWOD:
 7x1 - 3 hang squat cleans+1 push jerk

rest 2 minutes

then:

AMRAP-20 minutes:
10 Deadlifts
20 wallballs
30 DUBS

Wednesday 12/19/12.... Max Effort pull ups-4 attempts

Pull ups:
Max effort- 4 attempts


Conditioning:

4RFT
15 Thrusters 95/65
30 Weighted Sit Ups- 25/35/45
Run 400 meters

Tuesday 12/18/12..."Power Rangers"

"Power Rangers"

3 Rounds:
20 Power Cleans 95/65#
20 Burpees

General Adaptation Syndrome (GAS)

Hans Selye once said, “That which does not kill us makes us stronger”.  A brief explanation of the adaptive changes at the cellular level, caused by CrossFit training, will help you understand  how intense CrossFit workouts will result in an improvement of your fitness.

We have known for centuries that when the human body is presented with a sub-lethal dose of physical, pyschological, or chemical stress, it can adapt to the source of stress, allowing the body to tolerate incrementally larger similar stresses. This is known as the General Adaptation Syndrome.  Either we as humans successfully adapts and improves, or fails to adapt and dies (or over trains in our case).

The General Adaptation Syndrome has three phases: 1) Alarm 2) Resistance 3) Exhaustion. The first two represent a positive adaptation, while the last represents a failure to adapt.

The first stage – Alarm – is when the body experiences a novel stress (CrossFit WOD).  This stress must be larger than any previous stress induced in order to induce the Alarm stage.  The physiologic intent of this stage is purely survival at all cost. Once we have adapted (improved our fitness) to this stress through physiologic changes in the body, we will return to a normal homeostatic balance.  Now if the same stressor is reintroduced, it will cease to cause disruption of homeostasis, and provide no further adaptation (fitness gain).  This is a very important point!  If you don’t introduce a stressor of a higher magnitude ( a heavier load) than the last, further adaptation does not occur (you will not become more fit).

The second stage – Resistance – is when you, the organism, starts producing more metabolic and structural elements required to enhance its ability to withstand another exposure to the damaging stress.  This is also called the adaptation phase.  There are numerous elements that affect this stage, including but not limited to, workload, level of fitness, and length of and type of work performed.

The third stage – Exhaustion – is when you, the organism, is overwhelmed or exhausted.  This happens when the magnitude of disruption is so profound that recovery is impossible.    A result of this stage to the organism is quite dire, in some cases, even death.  In our situation, engaging in CrossFit WOD’s, the result is overtraining.  This usually happens as a result of excessive intensity and/or volume of training.  When this happens, fitness is reduced.

So how do we increase our level of fitness if we are causing great stress to the system?  It is called super-compensation.  Put simply, exercise causes fatigue and stress which reduces work capacity.  If this is followed by recovery, a return to baseline is accomplished.  Now, with adequate rest and nutrition, an increase in fitness should be the result.  Failure to do the aforementioned, the result will be overtraining and a decrease in fitness.

So there you have it!  Train progressively harder each and every workout, followed by sound nutritional and sleep habits, and the results should be more positive than you ever could have imagined!

Monday 12/17/12 SWOD- Bench 3-3-3-3-3-3 then...3RFT 20 KB,40 Push Press, 60 air squats

SWOD: Bench Press 3-3-3-3-3-3

then....

 3RFT
20 KB Swings 
40 Push Press 55/75#
60 Air Squats

Sunday 12/16/12 Run 800 then 4RFT..15 box jumps,20 KTE,25 push ups then Run 800

Run 800 meters

then...

4RFT:
15 box jumps
20 Knees to elbows
25 push ups (hand release)

then...

Run 800 meters

saturday 12/15/12..."The Farmers Walk"

Benefits of the Farmer's Walk Exercise

While many of you may undermine the physical benefits of manual labor and prefer just working out in a gym, you ought to know that these natural laborious exercises work the body in amazing ways to make it fitter. The benefits that you derive from doing this exercise are numerous, and have been enlisted here.
The first benefit of the farmer's walk is that it strengthens the core muscles. Strong core muscles equal a strong body that is less prone to developing injury.
You develop a great sense of balance and control over your body by performing this exercise.
Your stamina and metabolism only increase as you continue doing this exercise regularly.
The exercise utilizes muscles all over the body. These include those in the arms, shoulders, abdominals, legs, glutes, and back. 
Apart from the aforementioned benefits, the farmer's walk also helps develop ankle and grip strength.




Conditioning WOD:



4 RFT


15 pull ups


50 meter farmers walk (32/24 KG)


30 wall balls


50 meter farmers walk (32/24 KG)

Friday 12/14/12 Run 400 w/25# then 5RFT- 5 front squat+15DUBS, Run 400 (no weight) 5RFT-5 back squat+15 Dubs, Run400 w/25# then5RFT 5 OHS+15 dubs

Conditioning WOD...

Run 400 w/25#
    then
5RFT-
5 Front squats
15 DUBS

Run 400 (no weight)
    then
5RFT
5 Back squats
15 DUBS

Run 400 w/25#
    then
5RFT
5 Overhead squats
15 DUBS

*sub for DUBS = 75 singles

Thursday 12/13/12....3RFT: 30 wallballs, 30 Hang Power Snatch #75

3 Rounds for time:

30 Wall balls
30 Hang power Snatch 75#

Wednesday 12/12/12......Hero WOD- "The Seven"

“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Tuesday 12/11/12...."Kelly"......Benchmark

"Kelly"
5RFT

Run 400
30 Box Jumps
30 Wall balls

Monday 12,10,2012......AMRAP-12... ground to overhead x7, pull ups x14

This is scary stuff !!!!!

Check your pantry. Do you have any cereals, crackers, cookies, snack bars, soy milk or baby formula in there? How about anything with corn syrup or processed food made from corn on your shelves? If so, you are probably eating food containing genetically modified organisms (GMOs).

GMOs are plant or meat products that have had their DNA altered in a laboratory by genes from other plants, animals, viruses or bacteria.  For example, genetically modified corn contain a pesticide that cannot be washed off. Most GE food grown in the U.S. is "Roundup Ready," meaning it can withstand spraying of Monsanto's Roundup pesticide and live, while weeds around it die. (Well, that's how it works initially; now resistant "superweeds" have increased the amount of pesticides farmers must spray on their GE crops.)

Research links GMOs to allergies, organ toxicity, and other health issues, though the U.S. Food and Drug Administration does not require safety testing for GMOs.

New GMO study: Rats fed lifetime of GM corn grow tumors, 70% of females die early

Mike Adams
naturalnews.com
September 19, 2012

Eating genetically modified corn (GM corn) and consuming trace levels of Monsanto’s Roundup chemical fertilizer caused rats to develop horrifying tumors, widespread organ damage, and premature death. That’s the conclusion of a shocking new study that looked at the long-term effects of consuming Monsanto’s genetically modified corn.

The study has been deemed “the most thorough research ever published into the health effects of GM food crops and the herbicide Roundup on rats.” News of the horrifying findings is spreading like wildfire across the internet, with even the mainstream media seemingly in shock over the photos of rats with multiple grotesque tumors… tumors so large the rats even had difficulty breathing in some cases. GMOs may be the new thalidomide.

“Monsanto Roundup weedkiller and GM maize implicated in ‘shocking’ new cancer study” wrote The Grocery, a popular UK publication. (http://www.thegrocer.co.uk/topics/technology-and-supply-chain/monsant…)

It reported, “Scientists found that rats exposed to even the smallest amounts, developed mammary tumors and severe liver and kidney damage as early as four months in males, and seven months for females.”

It goes on to say: “The animals on the GM diet suffered mammary tumors, as well as severe liver and kidney damage. The researchers said 50 percent of males and 70 percent of females died prematurely, compared with only 30 percent and 20 percent in the control group.”

The study, led by Gilles-Eric Seralini of the University of Caen, was the first ever study to examine the long-term (lifetime) effects of eating GMOs. You may find yourself thinking it is absolutely astonishing that no such studies were ever conducted before GM corn was approved for widespread use by the USDA and FDA, but such is the power of corporate lobbying and corporate greed.

The study was published in The Food & Chemical Toxicology Journal and was just presented at a news conference in London.

Findings from the study

Here are some of the shocking findings from the study:

• Up to 50% of males and 70% of females suffered premature death.

• Rats that drank trace amounts of Roundup (at levels legally allowed in the water supply) had a 200% to 300% increase in large tumors.

• Rats fed GM corn and traces of Roundup suffered severe organic damage including liver damage and kidney damage.

• The study fed these rats NK603, the Monsanto variety of GM corn that’s grown across North America and widely fed to animals and humans. This is the same corn that’s in your corn-based breakfast cereal, corn tortillas and corn snack chips.

The Daily Mail is reporting on some of the reaction to the findings:

France’s Jose Bove, vice-chairman of the European Parliament’s commission for agriculture and known as a fierce opponent of GM, called for an immediate suspension of all EU cultivation and import authorisations of GM crops. ‘This study finally shows we are right and that it is urgent to quickly review all GMO evaluation processes,’ he said in a statement. ‘National and European food security agencies must carry out new studies financed by public funding to guarantee healthy food for European consumers.’(http://www.dailymail.co.uk/sciencetech/article-2205509/Fresh-fears-GM…)

Read the study abstract

The study is entitled, “A Comparison of the Effects of Three GM Corn Varieties on Mammalian Health.” Read the abstract here:
http://www.biolsci.org/v05p0706.htm

That abstract include this text. Note: “hepatorenal toxicity” means toxic to the liver.

Our analysis clearly reveals for the 3 GMOs new side effects linked with GM maize consumption, which were sex- and often dose-dependent. Effects were mostly associated with the kidney and liver, the dietary detoxifying organs, although different between the 3 GMOs. Other effects were also noticed in the heart, adrenal glands, spleen and haematopoietic system. We conclude that these data highlight signs of hepatorenal toxicity, possibly due to the new pesticides specific to each GM corn. In addition, unintended direct or indirect metabolic consequences of the genetic modification cannot be excluded.

Here are some quotes from the researchers:

“This research shows an extraordinary number of tumors developing earlier and more aggressively – particularly in female animals. I am shocked by the extreme negative health impacts.” – Dr Michael Antoniou, molecular biologist, King’s College London.

“We can expect that the consumption of GM maize and the herbicide Roundup, impacts seriously on human health.” – Dr Antoniou.

“This is the first time that a long-term animal feeding trial has examined the impact of feeding GM corn or the herbicide Roundup, or a combination of both and the results are extremely serious. In the male rats, there was liver and kidney disorders, including tumors and even more worryingly, in the female rats, there were mammary tumors at a level which is extremely concerning; up to 80 percent of the female rats had mammary tumors by the end of the trial.” – Patrick Holden, Director, Sustainable Food Trust.

This article was posted: Wednesday, September 19, 2012 at 11:12 am

SWOD:

#1 Power clean 3-3-3-3-3

#2 Bench Press 5-5-5-5-5

Conditioning Wod:

AMRAP- 12

7 ground to overhead

14 pull ups