Monthly Archives: July 2011

8-1 WOD

No Internet at my house tonight so I had add this from my phone. Sorry no article tonight. I’ll make up for it tomorrow.

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3 rounds
5 pushups
10 air squats

4 Rounds
5 Bear Clomplex
10 KTE

*You will not be timed on this workout. We are working on form… Make every rep count and use a weight that will allow you to do it RIGHT.

Cash Out…

50 Sit ups
5 Walking Sampson Stretchs on each leg.




50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.


Enlarge image

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

We WILL scale this for some… 25-20-15-10-5…

7-29 Benchmark WOD

Kristan Clever, Taylor Richards-Lindsay and Lindsey Smith

Pic is courtesy of CrossFit inc… The games start in the am! In the water for the 1st time!


1000 Meter Row

50 Thrusters

30 Pull Ups

Finally, strive to blur distinctions between “cardio” and strength training. Nature has no regard for this distinction or any other . . .” — Greg Glassman

7-27 WOD

Pic is Courtesy of CrossFit Inc… The games are coming this weekend! They stream live on ESPN3.

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Burgener Warm Up


400 Meter Run



Russian Swing


400 Meter Run

Cash Out…

Work on a Goat for 5 Minutes

Then… 45 Second Superman


Thanks to Paul @ CrossFit Iota for the article on Bruce Lee

7-26 WOD

Buy in…

800 Meter Run


Death By Push Up

Do 1 push up in the 1st minute, 2 in the 2nd and so until you can’t.

Cash Out…

5 Minutes of Doubles Under Practice

Then 1 a one minute Sampson Stretch on each leg


A Good Night’s Sleep Isn’t a Luxury; It’s a Necessity

Published: May 30, 2011

In my younger years, I regarded sleep as a necessary evil, nature’s way of thwarting my desire to cram as many activities into a 24-hour day as possible. I frequently flew the red-eye from California, for instance, sailing (or so I thought) through the next day on less than four hours of uncomfortable sleep.



  • But my neglect was costing me in ways that I did not fully appreciate. My husband called our nights at the ballet and theater “Jane’s most expensive naps.” Eventually we relinquished our subscriptions. Driving, too, was dicey: twice I fell asleep at the wheel, narrowly avoiding disaster. I realize now that I was living in a state of chronic sleep deprivation.

I don’t want to nod off during cultural events, and I no longer have my husband to spell me at the wheel. I also don’t want to compromise my ability to think and react. As research cited recently in this newspaper’s magazine found, “The sleep-deprived among us are lousy judges of our own sleep needs. We are not nearly as sharp as we think we are.”

Studies have shown that people function best after seven to eight hours of sleep, so I now aim for a solid seven hours, the amount associated with the lowest mortality rate. Yet on most nights something seems to interfere, keeping me up later than my intended lights-out at 10 p.m. — an essential household task, an e-mail requiring an urgent and thoughtful response, a condolence letter I never found time to write during the day, a long article that I must read.

It’s always something.

What’s Keeping Us Up?

I know I’m hardly alone. Between 1960 and 2010, the average night’s sleep for adults in the United States dropped to six and a half hours from more than eight. Some experts predict a continuing decline, thanks to distractions like e-mail, instant and text messaging, and online shopping.

Age can have a detrimental effect on sleep. In a 2005 national telephone survey of 1,003 adults ages 50 and older, the Gallup Organization found that a mere third of older adults got a good night’s sleep every day, fewer than half slept more than seven hours, and one-fifth slept less than six hours a night.

With advancing age, natural changes in sleep quality occur. People may take longer to fall asleep, and they tend to get sleepy earlier in the evening and to awaken earlier in the morning. More time is spent in the lighter stages of sleep and less in restorative deep sleep. R.E.M. sleep, during which the mind processes emotions and memories and relieves stress, also declines with age.

Habits that ruin sleep often accompany aging: less physical activity, less time spent outdoors (sunlight is the body’s main regulator of sleepiness and wakefulness), poorer attention to diet, taking medications that can disrupt sleep, caring for a chronically ill spouse, having a partner who snores. Some use alcohol in hopes of inducing sleep; in fact, it disrupts sleep.

Add to this list a host of sleep-robbing health issues, like painful arthritis, diabetes, depression, anxiety, sleep apnea, hot flashes in women and prostate enlargement in men. In the last years of his life, my husband was plagued with restless leg syndrome, forcing him to get up and walk around in the middle of the night until the symptoms subsided. During a recent night, I was awake for hours with leg cramps that simply wouldn’t quit.

Beauty Rest and Beyond

A good night’s sleep is much more than a luxury. Its benefits include improvements in concentration, short-term memory, productivity, mood, sensitivity to pain and immune function.

If you care about how you look, more sleep can even make you appear more attractive. In a study published online in December in the journal BMJ, researchers in Sweden and the Netherlands reported that 23 sleep-deprived adults seemed to untrained observers to be less healthy, more tired and less attractive than they appeared to be after a full night’s sleep.

Perhaps more important, losing sleep may make you fat — or at least, fatter than you would otherwise be. In a study by Harvard researchers involving 68,000 middle-aged women followed for 16 years, those who slept five hours or less each night were found to weigh 5.4 pounds more — and were 15 percent more likely to become obese — than the women who slept seven hours nightly.

Michael Breus, a clinical psychologist and sleep specialist in Scottsdale, Ariz., and author of “The Sleep Doctor’s Diet Plan,” points out that as the average length of sleep has declined in the United States, the average weight of Americans has increased.

There are plausible reasons to think this is a cause-and-effect relationship. At least two factors may be involved: more waking hours in homes brimming with food and snacks; and possible changes in the hormones leptin and ghrelin, which regulate appetite.

In a study published in 2009 in The American Journal of Clinical Nutrition, Dr. Plamen D. Penev, an endocrinologist at the University of Chicago, and co-authors explored calorie consumption and expenditure by 11 healthy volunteers who spent two 14-day stays in a sleep laboratory. Both sessions offered unlimited access to tasty foods. During one stay, the volunteers — five women and six men — were limited to 5.5 hours of sleep a night, and during the other they got 8.5 hours of sleep.

Although the subjects ate the same amount of food at meals, during the shortened nights they consumed an average of 221 more calories from snacks than they did when they were getting more sleep. The snacks they ate tended to be high in carbohydrates, and the subjects expended no more energy than they did on the longer nights. In just two weeks, the extra nighttime snacking could add nearly a pound to body weight, the scientists concluded.

These researchers found no significant changes in the participants’ blood levels of the hormones leptin and ghrelin, but others have found that short sleepers have lower levels of appetite-suppressing leptin and higher levels of ghrelin, which prompts an increase in calorie intake.

Sleep loss may also affect the function of a group of neurons in the hypothalamus of the brain, where another hormone, orexin, is involved in the regulation of feeding behavior.

The bottom line: Resist the temptation to squeeze one more thing into the end of your day. If health problems disrupt your sleep, seek treatment that can lessen their effect. If you have trouble falling asleep or often awaken during the night and can’t get back to sleep, you could try taking supplements of melatonin, the body’s natural sleep inducer. I keep it at my bedside.

If you have trouble sleeping, the tips accompanying this article may help. And if all else fails, try to take a nap during the day. Naps can enhance brain function, energy, mood and productivity.

This is the second of two columns on sleep needs.


7-25 WOD

Pic is from CrossFit Hood River… Courtesy of CrossFit Inc

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4 Sets of 5 Overhead squats… Focus on solid form, not speed.



Ground to Overhead (75/55)

Pull Up

Cash Out…

Weighted Sit Ups.



Courtesy of Mark’s Daily Apple

Nutritionally it’s sound (it made Mark’s “Top 10 Foods I Couldn’t Live Without” list) but broccoli can be pretty one-dimensional on the plate. The intense crunchiness of this cruciferous is why we love it so much, but some days, we wish there was a little more complex flavor along with that crunch. That’s why we’ve taken to dousing it with vinegar and garlic-infused oil, which not only ups the flavor a notch but also gently marinates and softens the broccoli a bit. The vinegar gives the broccoli a tangy, fresh flavor and a bright, bold green hue while the olive oil is being soaked up by each floret like a sponge, giving the broccoli more richness. Red pepper adds color and kalamata olivesbring salty acidity to each bite.  This is raw broccoli, but with a little attitude.

Adding the spicy kick of garlic is our favorite part, and varies in intensity depending on our mood. Some days, two cloves seems like enough and other days we toss in an amount so obscene that it guarantees we’ll be breathing fire. If you want to make things even more interesting, toss in a handful of red pepper flakes or diced hot pepper, too.

brocolli stem

And when you’re cutting that head of broccoli up into smaller florets, don’t forget about the thick stems. Trim the outer layer of tough peel and what lies beneath is a tender, juicy, entirely edible and delicious inner core.


ingredients 13

  • 1 head of broccoli, cut into small florets
  • 1 red pepper, cut into strips
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon kosher salt, or more to taste
  • 1/2 cup extra virgin olive oil
  • 2 or more garlic cloves, finely chopped
  • 1-2 cups pitted kalamata olives


In a bowl, sprinkle the vinegar and salt over the broccoli and red pepper and use your hands to toss the vegetables.

raw veggies

In a skillet, warm the olive oil. Add garlic and saute no more than one minute, until the garlic is fragrant and only slightly browned. Pour over the broccoli and red pepper. Add kalamatas. Use your hands to massage the oil into the broccoli. Let sit 1 hour at room temperature then either serve immediately, or chill and then serve.

broccoli salad2

7-23 WOD

Buy in…

3 sets of 10 Kettlebell Snatchs on each arm… Focus on solid form


4 Rounds

10 Wall Balls

10 Broad Jumps

200 Meter Run

Cash Out…

Spend a couple minutes opening your hips


60 Second Plank Hold