Great work this week everyone, have a great long weekend. We will be closed this Monday for B.C day .
Our own resident "Road Runner" Nick "Supa" Baric has designed a bridge to bridge scenic run around the Sea Wall and False Creek for Saturday morning at 10 am.
Longer efforts at lower intensities are needed once in awhile to round out your training , this run will be a great way of testing your aerobic system.
So if you are not found of running and tend to procrastinate about it, but can make it out on Saturday, challenge yourself, a year from now you may wish you had started today.
Here is the run on mapmyrun.com ..... the "Supa" Seven point five.
One of the main reasons why women cannot meet their body composition goals is that they have been brainwashed into eating “healthy “ breakast cereals, as part a “great start of the day”, which in fact leads more to laying down serious lard, clogging your arteries, and making you pre-diabetic.
This a typical conversation that I have with a Health Conscious Female Client (HCFC) during her initial consult.
CP: What do you eat for breakfast?
HCFC: I always start the healthy balanced breakfast CP: Enlighten me. HCFC: I usually have a bowl of healthy cereal like shredded wheat, in skim milk of course, and half a banana sliced into it. To avoid the evil saturated fats you know I am health conscious you know. Or either a low-fat bagel with margarine and honey on.
CP: Lets get a few things straight here:
One. Saturated fats are not evil. What fits into the evil category are Hitler, Stalin, chemical warfare, reality shows and Sarah Palin.
Two. Most cereal brands have a glycemic index that ranges from 60 to 110. The glycemic index is a measurement of the type or quality of carbohydrates in a particular food, and how fast 50 grams of this carbohydrate raises blood glucose levels, (and consequent insulin secretion and effects produced by the pancreas) as it is digested.
Please note that there are no difference between Honeysmacks and oatmeal in terms of glycemic index. As a rule of thumb, when seeking fat loss you do not want to eat foods with a glycemic index of above 50.
Three. Skim milk is horrendous if you want to lose fat.
Four. Bagels are the ideal food of choice to get a butt that qualifies for its own zip code. It has a glycemic index of 72! It so good at increasing blood sugar, that a study done on long distance cyclists showed that bagels are superior to Power Bars at raising blood glucose. And they are easier to chew those poor substitutes for a hockey puck.
Five. Margarine is for dorks. It is typically good at spreading arteriosclerosis. No pun intended.
Six. Honey may be more natural than some high fructose corn syrup laden jam, it is still a simple sugar.
Seven. Bananas have a glycemic load of 12, while cherries would have a glycemic load of 3.
Glycemic Load Explained While the glycemic index classifies foods according to how fast 50g of carbs in them raises our blood glucose levels, Glycemic Load indicates how fast a standard portion of a particular food (like bananass) raises blood glucose, and thus gives an indication of glycemic and insulin response.
Eight. you are blonde and blue eyed, so the odds that you are sensitive to gluten are near perfect. So every single time, you eat your shredded wheat or bagel, your immune system and adrenal glands are under attack. No wonder, you get your mid-morning coffee fix in an IV form.
HCFC: But skim milk is low in saturated fat!
CP: So is Napalm. Skim milk certainly has a low glycemic index, but it has a high insulin index. Now when you combine a high glycemic food with a food with a high insulin load, you are asking your body to increase your cardiovascular risk factors and to age prematurely.
HCFC: But I read that breakfast cereal is part of healthy and balanced breakfast.
CP: Hey, if you believe that, you will also believe that Britney Spears read Leo Tolstoi’s War and Peace cover to cover at age 8. You want to lose fat, you got to change a few things. One, you got to go to grain less breakfast. HCFC: What about Kashi? Isn’t that healthy?
CP: Actually the box it comes in is more nutritious. Rats fed the box, lived longer than the ones who ate Kashi.
HCFC: What if I switched to organic box cereal?
CP: Worse, yes it may have more protein, but the protein is also denatured. Hence, you are more denatured protein than it the standard one. A great way to induce more long term brain damage. Lovely!
HCFC: I am so stupid.
CP: You are not stupid, just misinformed by mass media. Being misinformed does not make you a bad person, just a misinformed one. Even Oprah gets misinformed.
HCFC: I feel so guilty.
CP: Feeling guilty is useless. My lawyer David Horowitz once told me that guilt was invented by the Jews, and perfected to a science by the Catholics. My Jewish colleague Moshe Berkowitz was born Jewish and raised Catholic. He used to bring an attorney to confession. I am a recovering Catholic myself, so I know how you feel. Please do know that feeling guilty is forbidden in my office. Lets move on.
Our CrossFit Optimum Journals have finally arrived.
Make the most out of your training sessions. Daily tracking of workouts, quick reference to your max lifts, percentages, and bench mark wods plus much more including paleo item lists.
We only ordered 20, so first come first serve.
Wed
28
Jul
2010
1.2
A) Must complete within 2 1/2 minutes for a total of 6 rounds....
10 Sumo Deadlift High Pull , 95# 55#
200 m run
Whatever time left over from the 2 1/2 minutes is your rest before starting your next round.
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B) Ext rotation at tempo 3010 , 10/side x 3 ; rest 60 sec btw sets
A) Push up / Box jump 1 on 1st minute, 2 on the second minute, 3 on the third minute..... as far as you can until you can do required number of reps in the 60 seconds. Box height 16" 12"
CP: How are you doing this beautiful Monday morning? HCFC: Awesome, it actually feels good to have less joint pain. Don’t tell me that only three days of fish oil does that.
CP: That would be a lie. It is actually the fact that you cut out grains and soy from your diet, those foods are pro-inflammatory. If you cut inflammation down, and introduce an anti-inflammatory nutrient as fish oil, pain will subside. What else have you noticed? HCFC: Loads more energy and according to my peers…better mood. CP: Yes, to be expected
HCFC: Why? CP: It only takes a 40% drop in EFA levels to induce depression. That is Ireland, and the U.K.. have the greatest depression rates in the Western World. You cannot have optimal levels of the feel good neurotransmitter serotonin unless you have enough Omega 3s. Take this home, fat people are depressed people, like your soon to be ex-friend Debbie. I am utterly convinced that fish oil is the most important supplement to get depressed people off their duff and into the gym. That is why the U.S. Army is soon planning to supplementing its troops with 3 grams of Omega 3. They estimate it will make depression and suicide rates plummet.
The brain cannot work optimally without enough Omega 3. If you take Omega 3s while watching Jerry Springer or reruns of Gilligan’s Island, you can resist the IQ lowering effects of those shows.
HCFC: So you are telling me that being depressed is not a sign of Prozac deficiency?
CP: You are a fast learner Grasshopper.
by Charles Poliquin
A recent study at McGill University in Montreal, just showed that in adults, it is said vitamin D deficiency leads to fatty accumulation in muscle tissue, and lower levels of maximal strength.
Vitamin D levels were found to be strongly correlated to the percent of fat in muscle, with lower D levels resulting in higher fat content.
Scientific evidence has also pointed out that vitamin D deficiency may precipitate or exacerbate osteopenia, osteoporosis, muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases. Also, there is some evidence that vitamin D may lower the incidence of several types of cancer and type-1 diabetes.
The funding for the study came from a grant from the National Institutes of Health, the U.S, Department of the Army, the Canadian Institutes of Health Research (CIHR), the Natural Sciences and Engineering Research Council of Canada (NSERC) and the Dimensional Fund Advisors Canada Inc.
Vitamin D3: Best...Supplement...Ever!
The facts about one of the greatest discoveries in functional medicine
by Charles Poliquin
An osteopathic physician recently asked me, “What’s with all this hype over vitamin D3?” It was a good question. There have been countless supplements, especially in the field of bodybuilding, that have failed to live up to their promises. I remember when the next big things were AKG, vanadyl sulfate and boron (which, incidentally, is the primary ingredient in 20 Mule Team Borax!). But vitamin D3 is the real deal. Write this down:
“Vitamin D3 may be the single most important supplement we can take for our health.”
I’m serious! Fish oil also has amazing properties, but it takes a backseat to vitamin D3. Listen, I get a lot of feedback from the field. I hear from experts from all over the world. There is consensus among the best practitioners: They have verified over and over that just about everyone is deficient in vitamin D3 and that supplementation is essential.
The evidence is indisputable. The scientific literature is overwhelmed with data that confirm what all these experts have seen. I see the truth of it every day and have been teaching about the importance of vitamin D3 supplementation for some time now. The bottom line is that virtually every disease and adverse health condition is associated with low vitamin D3 levels. Consequently, many of these problems may be fixed with adequate vitamin D3 supplementation, or can be avoided by keeping vitamin D3 levels in the high normal range.
For a long time vitamin D3 was simply regarded as the anti-rickets and bone health vitamin – an underwhelming bit of knowledge. Because it was originally labeled as a vitamin, it was assumed that it wasn’t that important. Now it is more properly recognized as a prohormone that is essential to life. Even if it were only good for bone health, vitamin D3 still would be an important supplement, but the benefits go way beyond just bone health.
Let’s look at this in another way. What if a big pharmaceutical company made a revolutionary breakthrough and announced they had come across a compound so important that it could improve the lives of virtually everyone in the world? What if they told us that for less than 20 cents a day (or about 0.15 Euro) we could significantly reduce our risk for some of the most widespread diseases? What if they also announced that the side effects were actually good and that we would receive all these benefits without any real risk of adverse conditions? And that we wouldn’t even need governmental intervention to make it affordable? The answer is that this would be the biggest blockbuster drug ever to hit the market. Everyone would want a prescription and wouldn’t even mind paying for it themselves.
I’d like you to consider some of the research and benefits and make your own decision. Don’t just skim this; read through it and understand what’s being said in the research. The two best sources I’ve found have compiled a tremendous amount of research and information: www.vitamindcouncil.org (click on “research” on the left and you will be amazed) and www.vitamindhealth.org (Dr. Michael Holick’s website). But to get you started, here are some excellent, peer-reviewed articles.
1. Rickets, bone density, osteoporosis, osteopenia, osteomalacia: Low levels of vitamin D contribute to osteopenia and fractures. JAMA. 2002;287:3127-3129.
2. Fetal brain development and maternal health: Med Hypotheses. 2010 Jan;74(1):71-5. Epub 2009 Aug 18.
3. Psoriasis: “Hyperproliferative skin disorders such as psoriasis might be responsive to treatment with vitamin D....” “[Treatment with vitamin D] …showed great improvement in reducing the severity and area of psoriatic lesions.” Holick, MF. High prevalence of vitamin D inadequacy and implications for health. Mayo Clinic Proceedings. 2006 Mar;81(3):353-73.
4. Cancer: “Both prospective and retrospective epidemiologic studies indicate that levels of 25-OH D below 20 ng [nanograms] per milliliter are associated with a 30 to 50% increased risk of incident colon, prostate, and breast cancer, along with higher mortality from these cancers....” “Vitamin D either directly or indirectly controls more than 200 genes, including genes responsible for the regulation of cellular proliferation, differentiation, apoptosis, and angiogenesis.” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81. 5. Blood sugar regulation and insulin resistance: “Vitamin D deficiency increased insulin resistance, decreased insulin production, and was associated with the metabolic syndrome.” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.
6. Depression and other neurological concerns: “Several studies suggest an association between hypovitaminosis D and basic and executive cognitive functions, depression, bipolar disorder, and schizophrenia.” Curr Psychiatry Rep. 2009 Feb;11(1):12-9.
7. Multiple Sclerosis: “High circulating levels of vitamin D are associated with a lower risk of multiple sclerosis.” JAMA. 2006;296:2832.
8. Immune function: “When serum levels of 25-hydroxyvitamin D fall below 20 ng per milliliter, the monocyte or macrophage is prevented from initiating this innate immune response” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.
9. Cold, flu, and respiratory tract infection: shortened duration of symptoms in study of African women.
10. Symptoms associated with autoimmune conditions: Vitamin D deficiency affects the immune system’s capacity to self-regulate and can therefore lead to tissue damage via overproduction of potentially pathogenic cytokines. 11. Hypertension and congestive heart failure: “In a study of patients with hypertension who were exposed to ultraviolet B radiation three times a week for 3 months, 25-OH D levels increased by approximately 180% and blood pressure became normal.” “Vitamin D deficiency is associated with congestive heart failure.” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81. 12. Muscle mass and strength: “Vitamin D deficiency causes muscle weakness.” “Performance speed and proximal muscle strength were markedly improved when 25-hydroxyvitamin D levels increase from 4 to 16 ng per milliliter (10 to 40 nmol [nanomole] per liter) and continued to improve as the levels increase to more than 40ng per milliliter (100 nmol per liter). Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.
13. Weight Loss: “For every increase of 1 ng/mL in level of 25-OH D3, subjects ended up losing almost 0.2 kg more on their calorie-restricted diet.” Shalamar Sibley, prepublication report for the Endocrine Society’s 91st Annual Meeting.
14. And even longevity, epilepsy, Alzheimer’s, thyroid conditions…
...and this just scratches the surface of the research!
Now the question becomes “How do I get my vitamin D3 to optimal levels?” This is the best part, since it’s very easy to fix vitamin D3 deficiency. There are a couple of different approaches that have been shown to work very well. One way is to just supplement with 5,000 IU of vitamin D3 every day and it’s likely your levels will be at least in the normal range within about three months, but remember, high normal is better than mid normal. Expect it to take another couple of months to reach high normal.
Another approach, which I prefer, is to supplement twice per week with about 30,000 to 100,000 IU of D3. Based on the research and clinical evidence, this method seems to accelerate the increase in blood levels of 25(OH) D3 (the marker that should be tested for). Although the kidneys still need to convert 25(OH) D3 into 1.25(OH)2 D3, the relevant lab value is 25(OH) D3. You should be shooting to get your levels between 80 and 100 ng/mL.
Now let’s go back to our “what if” scenario and ask the question again: What if there were one natural supplement that had been shown in scientific research to improve bone health, improve the development of babies’ brains, reduce the incidence of skin problems like psoriasis, prevent or remedy multiple sclerosis, reduce the risk of cancer, improve blood sugar levels and reduce insulin resistance, improve neurological conditions including depression and bipolar disorder, enhance immune defense against cold, flu and other infections, lower blood pressure and protect the heart, improve muscle function, increase the ability to lose bodyfat and even help people live longer? What if that compound existed and could be manufactured properly at a very affordable price? I’m happy to give you an answer that is not hypothetical and that you can believe: Vitamin D3 is, literally, the best supplement ever!
Mon
26
Jul
2010
1.0
A) Front Squat 4,4,4 @ tempo 3,1,x,1 ; rest 120 sec
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B1) Split Jerk 3,3,3. ; rest 120
B2) 25 pull ups (unbroken) or Negative pull up at 10 sec tempo (choose load) x 3 ; rest 120 sec
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C) Back Squats 4,4,4 @ tempo 3,1,x,1 ; rest 120 sec
Here is Jason's workout for Saturday in honor of my birthday. Over head squats ??? grrrrrrr!!!!!
Work out starts at 10 am, followed by lunch at the Boathouse Restaurant on Kits Beach. 1305 Arbutus Street (off Cornwall) the old Watermark restaurant. patio on Kits beach (the old Watermark). Followed by Paddle boarding at Jehrico Sailing club at 4 pm. Then who knows?????
Hope you can all make it.
PART A - AMRAP Overhead Squats @ 65 / 135 scale as needed. One effort. Score is total reps divided by 2. Round down exp. 15 reps = 7pts
Rest 3 mins
PART B - AMRAP Bench Press @ 65 / 135 scale as needed. One effort. Score is total reps divided by 3. Round down exp. 23 reps = 7pts
Rest 3 mins
PART C - Wall ball ladder 12/20. Starting at 5 reps in the 1st minute, 6 reps in the 2nd minute so on and so forth. Score is highest minute achieved.
My elite athletes have branded me "the recovery specialist" since my main focus lies in helping athletes perform the maximum amount of training with the minimum amount of rest while avoiding or minimizing over training.
I've been fascinated with recovery for the last few years. However, recently I have spent considerable time designing detailed research protocols to answer some relevant questions dealing with CNS recovery, recovery of protein balance, recovery of muscle glycogen and recovery of the ATP-PC system. My focus in these areas has been the interaction between the exercise and nutrition/supplementation. In fact the dissertation project that is going to earn me a PhD has been designed to examine the recovery of skeletal muscle biochemical parameters (ATP, Creatine Phosphate, Free Creatine, Fiber Type, PH, etc.) after very intense weight lifting. And as a follow-up I will be testing several old and several new supplements for their impact on recovery of the ATP-PC system after a single exercise bout and after chronic exercise training. It's exciting stuff that can be applied to all sorts of trainees at every level.
Below I will discuss some "secrets" that I use with my athletes. Remember, however, although there are nutritional and supplemental strategies listed here, there is no substitute for a comprehensive nutritional program in terms of promoting progress and recovery.
When talking about recovery from training and competition, there are basically 5 areas to focus on.
1) Replenishment of muscle glycogen stores
After many types of training, muscle glycogen levels are depleted. Rapid replenishement of muscle glycogen stores has a favorable impact on the prevention of muscle protein catabolism, on cellular rehydration, and on subsequent exercise performances within the same day or on subsequent days. Basically, if you don't replenish glycogen rapidly, your performance will suffer next time you train and you may even lose some muscle along the way. Achieving the most rapid replenishment of muscle glycogen stores is especially important to my endurance athletes because they often train several times per day. However this can also help those training for bodybuilding as bodybuilding training (9-12 reps) often can deplete muscle glycogen.
In terms of glycogen replacement, the main difference between the two types of athletes is that endurance athletes usually need more glycogen replacement than do weight trainees. With endurance exercise the athlete should consume more carbs over the 4-6 hour period after the workout than the weight lifter. In endurance athletes, I usually recommend consuming a liquid meal immediately after training that contains 0.4g protein and 0.8g of carbs per kg of body mass. Then I instruct them to consume food meals in similar proportions every 2 hours for 3 subsequent meals. This means that there will be 4 total meals in the 6 hours following training that conform to the 0.4g protein and 0.8g fat recommendations. Some fat may be included in these latter meals but since carb intake will be high, fat intake should be modest. In weight lifters, I recommend the consumption of an identical meal after training however there should only be 1 follow up meal (about 60-90 minutes later) that consists of the same macronutrient profile. Then the next meal beyond that should conform to the lifter's particular meal plan and should be eaten somewhere around 3 hours later.
So why protein and carbs in these meals to promote glycogen storage? Well there is some literature to suggest that the synergistic insulin response promoted by carbs and protein will enhance muscle glycogen storage. While some studies have disputed these findings, I continue to recommend the inclusion of protein in these meals due to the second area of recovery...protein balance
2) Recovery of protein balance
Protein balance is calculated as the difference between protein synthesis (protein anabolism) and protein breakdown (protein catabolism). As I've written before in my Solving the Post-Workout Puzzle articles (which can be found at www.t-mag.com), after training, protein synthesis tends to go down in endurance trainees while it may stay the same or minimially increase in weight trainees. However in both types of athletes, protein breakdown goes way up, thus creating a negative protein balance and a good potential for muscle loss. Although this eventually rebounds and the body goes into an anabolic state, in the time immediately following training, muscle can be lost. Since no athlete can afford muscle loss, this is an important focus for recovery and subsequent muscle gain. While weight trainers jump for joy at even the slightest prospect of a weight gain, endurance athletes aren't so excited about the possibility of any weight gain. However, the endurance athletes have nothing to fear. Since endurance athletes have a predomination of slow twitch fibers, the recovery of protein balance in these athletes is designed to prevent muscle loss as a result of intense training. These types of fibers just don't grow very well so there is no big danger of packing on the pounds. But in bodybuilders, the fast twitch fibers respond quite differently than the slow twitch fibers. You will grow when a positive protein balance is initiated with nutrition and supplementation. And this means you get big.
So how does one initiate the recovery of protein balance after training? Conveniently, the best way to do so is to consume the nutrient recommendations from the last section (glycogen replenishment). By consuming the mentioned ratios (with the addition of some individual amino acids like glutamine, bcaas, and phenylalanine in the first post-workout drink) you will quickly create the optimal anabolic environment by minimizing protein breakdown and increasing protein synthesis.
3) Recovery of the CNS (neurotransmitter balance)
Neurotransmitters are responsible for many functions in cell signaling and play a big role in the communication between different brain areas and between the brain and the rest of the body. Research on these regulatory chemicals and their effects in exercise training has just recently begun to get the attention it deserves. But this field is still in its infancy due to the fact that it's difficult to study the brain and central nervous system.
Some evidence exists showing that when neurotransmitters like acetylcholine, dopamine, and norepinephrine get depleted, physical and cognitive performance suffers. Since these neurotransmitters can be depleted from intense repeated bouts of strenuous exercise, this is bad news. I believe that certain types of fatigue with endurance training as well as many of the symptoms of over training (altered appetite, inability to sleep, etc.) are a result of this type of depletion of neurotransmitters. In addition to this evidence, there is research showing that even the ratio of tryptophan to BCAA in the blood can increase 5-HT (serotonin) levels in the brain. This is due to increased tryptophan uptake in the brain. Tryptophan is a precursor for the fatigue promoting neurotransmitter, serotonin.
Since neurotransmitters can be depleted during exercise and this depletion can cause fatigue and over training, nutritional strategies may offer some support. Supplementation with 1-2 g of phosphatidylcholine (lecithin) per day may prevent the depletion of acetylcholine seen with training. Since acetylcholine is active in promoting muscular force, memory, and awareness, this would offer both cognitive and performance benefits. In addition, 6-8 g of tyrosine supplementation per day may help with dopamine and noradrenaline depletion. Depletion of these neurotransmitters may lead to CNS fatigue, reduced motivation, poor memory, loss of motor control, and poor mood. Finally, supplementation with 5g of BCAA during training may prevent serotonin increases during and after training due to the fact that BCAA compete with tryptophan for uptake into the brain, thus reducing the precursors for serotonin production.
Since the research in this area is so new, I recommend that most endurance athletes try the supplements I mentioned to see if they impacts performance. If not, we simply eliminate them from the program. There is simply not enough evidence to know if the neurotransmitter alterations seen in training have that much of an impact on performance and whether or not supplements can help in this regard.
4) Maximizing the anabolic to catabolic hormone ratio
In very intensely trained athletes, the anabolic hormones (testosterone) tend to decrease while the catabolic hormones (cortisol) tend to increase. This phenomenon is present in most endurance athletes and can manifest in weight trainers who do a high volume of exercise. This imbalance can lead to muscle loss, performance decrements, depression, and fat gain.
Several supplement strategies can be employed in an attempt to correct this. In a study done by Steve McGregor, Tribex supplementation increased the free testosterone to cortisol ratio in elite cyclists. This indicates it may be useful in balancing the anabolic and catabolic hormones. In addition, supplements like vitamin C, phosphatidylserine, and plant sterols may help prevent exercise induced increases in cortisol levels.
5) Recovery of the ATP-PC system
The ATP-PC system is responsible for repeated muscular contractions at the start of all exercise. It is also extremely important for brief, all-out bursts of maximal effort. ATP (the best energy source for muscular contraction) is broken down during such efforts and PC comes to the rescue to resynthesize the ATP that was broken down. This system is usually very efficient. However when you really challenge the system with high intensity muscle-damaging contractions, the ATP is broken down faster than it can be resynthesized and some of its degradation products are lost from the muscle. This means that for each ATP that is lost, that's one less ATP to be resynthesized for further work. Over the next few days following an exercise bout, ATP levels can be lowered by about 20% due to this. Sure, a few days later it will be back to normal. But most athletes don't train once every 3 days or so but every day. So they need more rapid recovery of ATP.
Creatine supplementation and ribose supplementation may come in handy here. High starting levels of muscle creatine before the exercise bout may be beneficial in preventing the overwhelming of the system and therefore the ATP loss. In addition, ribose supplementation has been shown (in vitro) to increase the rate of ATP resynthesis after exercise-induced depletion. So the creatine-ribose combination may be beneficial in partially preventing ATP depletion with exercise and may help lead to more rapid recovery of ATP to previous levels.
With the knowledge of these 5 areas essential to recovery after training, athletes can target their weakest areas. Proper identification of what system may not be recovering will help to target nutritional strategies for maximizing performance and minimizing symptoms of over training.
Wed
21
Jul
2010
1.3
First partner up with someone with similar abilities....
Partner A sprints 400 m as fast as they can, while partner B rows for maximum distance. Once partner A returns from the run and touches partner B's shoulder, partner B stops rowing. Immediately B sprints 400 m as fast as possible while partner A starts his/her row for maximum distance. Once B returns from run and touches partner A's shoulder, A stops rowing.
Rest exactly 3 minute after both have run/rowed. Write scores during rest period. Repeat 4 times.
The partner with the lowest distance rowed for the 4 rounds combined does 20 burpees.
A million thanks to all you very very special people, I had absolutely no clue.
Since I was ten I used to build little drum sets out of boxes and bang away to all my KISS records. Now, finally at forty-one I have my first real set .
I just want to say thanks from the bottom of my heart to everyone, and let you know there is much Luv for all of you guys/gals. Jaime and I are so fortunate to have you guys as members at C.O.P and more important as friends. I will never forget this day.
Now I have to go and practice.
Ehwin captured it all on video....
Adobe Flash Player not installed or older than 9.0.115!
Our beloved coach “Popeye” is turning 41 this Thursday. Yes 41! It’s shocking to say the least, with his youthful exuberance and 3% body fat he doesn’t look a day over 25. Pops we all want to thank you for your passion and commitment you give to us on a daily basis. All any athlete needs is someone to believe in them and it’s evident that you believe in us all.
Date: Saturday July 24th, 2010
Event 1 - WORKOUT
TIME: 10:00 AM
LOCATION: Crossfit Optimum Performance
DETAILS: I’m going to put together a little Popeye inspired WOD for us! It’s going to be a gooder incorporating the numbers 4 and 1.
Event 2 - LUNCH
TIME: 1:30 PM.
LOCATION: Boathouse Restaurant on Kits Beach. 1305 Arbutus Street (off Cornwall) the old Watermark restaurant. DETAILS: We have a sweet reservation on the patio. It’s no hot pot so Pops won’t have to put his culinary skills to the test.
Event 3 – PADDLE BOARDING
TIME: 4:00 PM.
LOCATION: Jericho Sailing Club.
DETAILS: We will gather at the Jericho Sailing Club and rent some paddle boards (approx $20) and the chill out at the beach the rest of the afternoon. .
Please RSVP to event 1, 2 or 3 or email me at
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
This years CrossFit Games were amazing A big big shout out to all who competed and gave their heart and soul.
Here are the final results....
Top 10 Men
Popeye (kidding) 1. Graham Holmberg (48) 2. Rich Froning Jr. (51) 3. Chris Spealler (69) 4. Matt Chan (73) 5. Mikko Salo (77) 6. Austin Malleolo (84) 7. Pat Burke (91) 8. Ben Smith (93) 9. Tommy Hackenbruck (111) 10. Peter Egyed (117)
Not the man who points out how the strong man stumbled or where the doer of deeds could have done better.
The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause.
Who, at the best, knows in the end the triumph of high achievement, and who at the worst, at least fails while daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat." - Theodore Roosevelt
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(kidding)
