Friday 5/31/13....."The Running Dead"

"The Running Dead"

Run 800
50 Deadlifts
50 Pullups
50 situps
Run 400
25 Deadlifts
25 Pullups
25 situps
Run 200
15 Deadlifts
15 Pullups
15 situps

Thursday 5/30/13.....5 RFT - Run 400 + 15 HPC + 15 OHS

5 Rounds for Time:

Run 400

15 Hang power cleans

15 Overhead squats

Wednesday 5/29/13.....AMRAP-25

As many rounds as possible - 25 minutes

5 Bench Press (heavy)
10 Renegade Row
25 Weighted situps
50 DUBS/200 singles

Tuesday 5/28/13....Wallballs, snatches and situps

3 Rounds for time:

30 wallballs
30 Hang power snatches
30 Situps

Antibacterial agent in common household products shown to weaken the heart and muscles

(NaturalNews) Found in a variety of soaps, hand sanitizers, fabrics, toothpastes, mouthwashes and even tap water, researchers have discovered triclosan is far from harmless. Linked to heart failure and decline in muscle strength, the agent has come under scrutiny due to its widespread use in common household products. Considering the Environmental Protection Agency estimates over one million pounds of the chemical are produced each year in the United States, such excessive daily exposure has researchers worried - and for good reason.

Impede muscle strength, stop the heart

Increasingly detected in human blood plasma, urine and breast milk, triclosan is setting off alarms in the scientific community. A study at the University of Davis in California showed that the chemical impairs the excitation-contraction coupling mechanism in mice, thereby hindering the heart's capacity to circulate blood. Limb muscle strength was seriously compromised as well. The researchers exposed the animals to the equivalent level of triclosan as a person is exposed to each day from household products. The first mouse died within a minute of heart failure. The scientists then lowered the dosage and found the chemical decreased heart function by 25 percent within 20 minutes. Limb strength was reduced by 18 percent for 60 minutes after the agent was administered. Dr. Nipavan Chiamvimonvat, the study's co-author and professor of cardiovascular medicine, said in a press release, "The effects oftriclosan on cardiac function were really dramatic ... Although triclosan is not regulated as a drug, this compound acts like a potent cardiac depressant in our models."

Despite the fact that it's a leap from animal trials to humans, researchers suspect triclosan may have serious ramifications for people as well. Michelle Castillo, author of the ABC News article, "Antibacterial agent Triclosan shown to hinder muscle movement in mice, fish," notes:

"Triclosan binds to blood proteins and is easily expelled through urine or other body processes, which is why it typically considered to be harmless to humans. However, for people who do not metabolize the agent quickly, it can remain in the blood for quite some time. Also, some of the experiments the researchers conducted was done with blood proteins available, and even though the triclosan was binding to them, it still disrupted the muscle activity. However, most concerning is the fact that people with heart conditions may be more affected by exposure because of their weakened muscle state."

Taking into account the sheer levels an average person is exposed to on a daily basis, scientists are correct to be concerned. Isaac Pessah, principle investigator of the study, warns, "These findings provide strong evidence that the chemical is of concern to both human and environmental health ... We have shown that triclosan potently impairs muscle functions by interfering with signaling between two proteins that are of fundamental importance to life. Regulatory agencies should definitely be reconsidering whether it should be allowed in consumer products."

Sources for this article include:

http://www.cbsnews.com

http://www.sciencenews.org

http://www.globalhealingcenter.com

Monday 5/27/13....Hero Day

Pick a Hero:

Murph
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

*Times for this wod in March: Mo-57:27, Ash-48:55, Jo-56:26, Jan-49:45

“Nutts”

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

“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

“ADAM BROWN“

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Sunday 5/26/13

Saturday 5/25/13....Burpees and Kettlebells

Run 400

then - 3 rounds
15 KB Swings
15 Burpees

Run 400

then - 3 rounds
10 KB Swings
10 Burpees

Run 400

then - 3 rounds
5 KB Swings
5 Burpees

Run 400

Friday 5/24/13.....Power cleans + Wall balls

Conditioning:

10-9-8-7-6-5-4-3-2-1

Power cleans 155/105 (from the floor)

*10 wallballs after each round

Thursday 5/23/13....."The Hustler"

The Hustler

100 DUBS/400 Singles

50 HSPU (sub DB shoulder press)

40 T2B

30 Jerks

100 meter walking lunge w/DBs

Wednesday 5/22/13...... 21-15-9-15-21: Deadlift, box jump, V-sit ups

21-15-9-15-21

Deadlifts
Box jumps
V-sit ups
*Run 400 after 15 reps

This is incredibly hard to do-

Tuesday 5/21/13....Strength - push press 7x3, then...20 minute Nightmare

Strength: Push Press 7x3

then......

20 Minute Nightmare (a total of 4 rounds)

1 min DUBS/Singles
1 min Push ups
1 min Sit ups
1 min SDLHP
1 min rest

*check out this article from Natural News:

Whats in your Vitamins?

Monday 5/20/13......."Dirty Work"

Evan's Run 2013.  Where's Jan??? She must be picking up her trophy!! 3rd place in her age group. Not bad for no sleep. Congrats, Jan!


Conditioning WOD from CFNE:

"Dirty Work"

     3 RFT

200 meter farmer's carry (70/53)
10 strict pull ups
20 wall balls

Saturday 5/18/13....Bench 5x4 then 4 RFT - 15 HPC, 15 Burpees, 15 sit ups

Strength:
   Bench -5x4

Conditioning:
   4 Rounds

15 Hang power cleans 135/95
15 Burpees
15 situps

Top 10 unhealthy foods you should never eat:

(NaturalNews) The statement "everything causes cancer" has become a popular hyperbole, and one that some people use as rhetorical fodder to excuse their own dietary and lifestyle failures, particularly as they pertain to cancer risk. But the truth of the matter is that many common food items have, indeed, been scientifically shown to increase cancer risk, and some of them substantially. Here are 10 of the most unhealthy, cancer-causing foods that you should never eat again:

1) Genetically-modified organisms (GMOs). It goes without saying that GMOs have no legitimate place in any cancer-free diet, especially now that both GMOs and the chemicals used to grow them have been shown to cause rapid tumor growth. But GMOs are everywhere, including in most food derivatives made from conventional corn, soybeans, and canola. However, you can avoid them by sticking with certified organic, certified non-GMO verified, and locally-grown foods that are produced naturally without biotechnology (http://www.naturalnews.com).

2) Processed meats. Most processed meat products, including lunch meats, bacon, sausage, and hot dogs, contain chemical preservatives that make them appear fresh and appealing, but that can also cause cancer. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources (http://www.organicconsumers.org/foodsafety/processedmeat050305.cfm).

3) Microwave popcorn. They might be convenient, but those bags of microwave popcorn are lined with chemicals that are linked to causing not only infertility but also liver, testicular, and pancreatic cancers. The U.S. Environmental Protection Agency (EPA) recognizes the perfluorooctanoic acid (PFOA) in microwave popcorn bag linings as "likely" carcinogenic, and several independent studies have linked the chemical to causing tumors. Similarly, the diacetyl chemical used in the popcorn itself is linked to causing both lung damage and cancer (http://www.drweil.com/drw/u/QAA400701/Microwave-Popcorn-Threat.html).

4) Soda pop. Like processed meats, soda pop has been shown to cause cancer as well. Loaded with sugar, food chemicals, and colorings, soda pop acidifies the body and literally feeds cancer cells. Common soda pop chemicals like caramel color and its derivative 4-methylimidazole (4-MI) have also specifically been linked to causing cancer (http://www.naturalnews.com/031383_caramel_coloring_cola.html).

5) 'Diet' foods, beverages. Even worse than conventional sugar-sweetened soda pop, though, is "diet" soda pop and various other diet beverages and foods. A recent scientific review issued by the European Food Safety Authority (EFSA) of more than 20 separate research studies found that aspartame, one of the most common artificial sweeteners, causes a range of illnesses including birth defects and cancer. Sucralose (Splenda), saccharin and various other artificial sweeteners have also been linked to causing cancer (http://www.dailymail.co.uk).

6) Refined 'white' flours. Refined flour is a common ingredient in processed foods, but its excess carbohydrate content is a serious cause for concern. A study published in the journal Cancer Epidemiology, Mile Markers, and Prevention found that regular consumption of refined carbohydrates was linked to a 220 percent increase in breast cancer among women. High-glycemic foods in general have also been shown to rapidly raise blood sugar levels in the body, which directly feeds cancer cell growth and spread (http://www.naturalnews.com/001812_cancer_prevention.html).

7) Refined sugars. The same goes for refined sugars, which tend to rapidly spike insulin levels and feed the growth of cancer cells. Fructose-rich sweeteners like high-fructose corn syrup (HFCS) are particularly offensive, as cancer cells have been shown to quickly and easily metabolize them in order to proliferate. And since cookies, cakes, pies, sodas, juices, sauces, cereals, and many other popular, mostly processed, food items are loaded with HFCS and other refined sugars, this helps explain why cancer rates are on the rise these days (http://www.naturalnews.com/038071_cancer_sugar_sweets.html).

8) Conventional apples, grapes, and other 'dirty' fruits. Many people think they are eating healthy when they buy apples, grapes, or strawberries from the store. But unless these fruits are organic or verified to be pesticide-free, they could be a major cancer risk. The Environmental Working Group (EWG) found that up to 98 percent of all conventional produce, and particularly the type found on its "dirty" fruits list, is contaminated with cancer-causing pesticides (http://www.ewg.org/foodnews/list/).

9) Farmed salmon. Farmed salmon is another high-risk cancer food, according to Dr. David Carpenter, Director of the Institute for Health and the Environment at the University of Albany. According to his assessment, farmed salmon not only lacks vitamin D, but it is often contaminated with carcinogenic chemicals, PCBs (polychlorinated biphenyls), flame retardants, pesticides, and antibiotics (http://www.albany.edu/ihe/salmonstudy/pressrelease.html).

10) Hydrogenated oils. They are commonly used to preserve processed foods and keep them shelf-stable. But hydrogenated oils alter the structure and flexibility of cell membranes throughout the body, which can lead to a host of debilitating diseases such as cancer. Some manufacturers are phasing out the use of hydrogenated oils and replacing them with palm oil and other safer alternatives, but trans fats are still widely used in processed foods (http://www.naturalnews.com/010095_hydrogenated_oils_unhealthy.html).


Learn more: http://www.naturalnews.com/039970_cancer_junk_food_carcinogens.html#ixzz2TamSMC63

Friday 5/17/13...."Nancy"

"Nancy"

 5 Rounds for time:

 15 Overhead squats
 400 meter run

Thursday 5/16/13....Burpee box jumps+ push ups + KB Swings

50 Lunges

   then...

4 Rounds:

7 Burpee box jumps
14 Push ups
21 KB Swings

   then....

50 Lunges

Wednesday May 15,2013.....3RFT - DB Snatch + GHD sit ups +DB Snatch + TTB

Conditioning: 3 Rounds

15 DB Snatch right arm

15 GHD sit ups

15 DB Snatch left arm

15 TTB

Run 400      

Tueday 5/14/13..."Fireworks"

run 400 meters

20 curtis p’s 95/65

run 400 meters

15 curtis p’s

run 400 meters

10 curtis p’s

run 400 meters

5 curtis p’s

1 curtis p = 1 hang power clean, 1 lunge each leg, 1 push press

The top six fruits for energy:

(NaturalNews) This may be controversial. Since high fructose corn syrup (HFCS) has been pointed out as a leading cause of fatty liver, obesity, and other bad health issues, many assume the same is true for consuming fruits.

Yes, fruits contain fructose. But that fructose is in much smaller quantities than HFCS. Dr. Mark Hyman refers to the massive amounts of HFCS in processed foods and beverages as pharmacological, or intensely condensed and isolated or extracted from it's food source. (Source below)

All the doctors sourced below agree that fructose in excess gets converted mostly to triglyceride fats instead of glucose for energy. Even table sugar (sucrose) gets converted to glucose more efficiently and without clogging up the liver.

The sudden surge in obesity and type-2 diabetes began with the introduction of HFCS into processed foods and beverages. Our livers don't convert pharmacological fructose doses into energy the way it can sucrose. Even IV pharmacological glucose can be beneficial under dire circumstances without damaging the liver.

Fruits in their natural solid forms contain much smaller amounts of fructose than processed HFCS. Their fructose is combined with other nutrients and fibers. So they are digested more slowly and can be assimilated without overdosing on fructose. This keeps the liver from being overwhelmed by a massive dose of fructose.

Making HFSC matters worse, almost all corn is GMO. And the process of converting corn that's already compromised with GMOs produces mercury. So you get a troublesome gene transfer virus with your mercury. If the massive fructose doesn't kill your liver, the GMO and mercury may finish the job.

Caveats: Eating the whole fruit is advised because juices, especially from concentrates, multiply the amount of fructose without the fiber that helps slow its digestion and keep your liver from being overwhelmed. Also, most fruits are exposed to toxic chemical interventions during cultivation and/or ripening.

Eat organic or locally grown fruits without excessive chemical interventions, or pick a fruit from the "clean fifteen" list (http://www.ewg.org/foodnews/summary/).

With all that said, here are six edible fruits that will provide stable energy safely.

(1) Apples are highly regarded for several reasons. They are hardy and don't spoil quickly unrefrigerated. They are higher in fiber than most other fruits as well, and they contain several other basic nutrients.

Some nutritional experts point out that the energy from apples sticks around a little longer than most other fruits. Conventionally produced apples rank high in the "dirty dozen" list of sprayed produce. So stick with organic.

(2) Bananas boost energy with a good amount of potassium, which is good for maintaining membrane potential, a stimulus response that enables muscles to contract. Very important for the heart. Organic is better, but not as vital as it is for apples. Bananas are in the "clean 15" list.

(3) Strawberries provide an excellent energy boost too. But the most toxic pesticides are used on them. They have to be organic.

(4) Pineapples made the "clean 15" list, and they can give you a good energy boost. Just try to purchase Mexican pineapples to avoid playing GMO roulette with Costa Rican and Hawaiian pineapples.

Not all Hawaiian and Costa Rican pineapples are GMO, but there are enough to contaminate non-GMO or organic pineapples.

(5) Papaya can give you and energy boost and improve your digestion if you eat the seeds, but the same regional GMO advice for pineapples applies to papaya.

(6) Oranges provide a lot of energy and vitamin C. Don't buy and consume juices, however, especially those generated from concentrates. It's best to eat the complete wedges from a freshly peeled orange

Learn more: http://www.naturalnews.com/040313_fruits_energy_papaya.html#ixzz2TCb6566p

Monday 5/13/13 .... 50-35-20 Wallball. SDLHP, DUBS

Warm up: 5 Rounds
10 sit ups
10 push ups

Strength: Back Squat - 6x3

Conditioning:

50-35-20-
Wallballs
Sumo deadlift high pulls
DUBS/Singles x4

Sunday 5/12/13

Happy Mother's Day!

Spinning is free today