Just a quick post, as I am in transit.

We’ll experiment with body weight percentages on the metcon.

Strength
Hang Squat Clean
2-2-2-2-2

Metcon
10-9-8-7-6-5-4-3-2-1 rep rounds of:
3/4 Body Weight Power Cleans
Pullups

I weigh about 175-180, so I did this WOD with 135.

Tami ready to lift!

Rip on Grip.  This is for a Mac, but you should be able to run it through Quicktime.  It is the most simple explanation on how to avoid calluses I have seen.  Bottom line: When pulling, grip the bar closer to the finger tips.  This will reduce the area the bars moves in your hand, causing the skin to pinch, which causes calluses.

Strength
5 Sets
10 Good Mornings, Followed by 5 KB Snatches in each hand

Metcon
21 Deadlifts 225/155
Run 800m
15 Deadlifts
Run 400m
9 Deadlifts
Run 200m

Anita lookin’ strong!

The NIH on Vitamin D, The National Institute of Health, an Agency in the Department of Health and Human Services released this study in June.  The USG also continues to advocate 6-11 servings of grain a day, so take this for what it’s worth.  (Note: I work for the USG.  We’re here to help.)

Very strong work on “Elizabeth” today.  Justin J, Quinn and Theresa earned spots on the board.  We’ll be doing a named WOD for the board on Friday as well.

Strength
5 Sets
Power Snatch into 2 Snatch Balances
At this rep scheme, build to a heavy set.  Focus on being quick under the bar.  Commit.

Metcon
15-12-9-6-3 rep rounds of:
Power Snatch 95/65
Burpees

A sun-drenched gym.  Our links say the best thing for your health may be the sun.

Folks, many of you have been asking so, heres the news.  You raised over $2300 in donations for Rosies Journey of Hope!  Great work.  We don’t know how much more was raised through the raffles and food sales.  But it’s over going to be in the $2500-$3000 range.

I admit, when it comes to fitness and nutrition, Crossfit goes against the grain of the last 30-40 years of industry thought.  Machines, once thought to be the future for fitness, has been cast aside for kettlebells and barbells.  The strong belief that dietary fat is the enemy has been replace with The Zone and paleo, which say fat is your friend, and bread/sugar is the enemy.

I have been doing some reading on the effects of Vitamin D.  The basic premise:  The sun is good for you, because it makes Vitamin D.  The most radical ideas?  That the sun, which may cause skin cancers, may help prevent more dangerous cancers.  Or we may be applying TOO MUCH SUNSCREEN, blocking the good effects of the sun.  Crazy, huh?

Here’s some links from Marks Daily Apple on Vitamin D and a recent book review on a Vitamin D Study by Michael Eades.

Deconstructing Vitamin D
Vitamin D Doses and Supplementation
Vitamin D: Confounding Factors
Vitamin D: Loose Ends
Sunshine Superman

Monday’s Workout of the Day
“Elizabeth”
21-15-9 rep rounds of:
Clean 135/95
Ring Dips

The clean is a “Squat Clean”.  This WOD can be done with Power Cleans, and is known as “Power Elizabeth”.  PE is a great workout, but there isn’t a spot on our board for it.  If you want to get on the board, squat cleans are required.

Holly 8:24 35# parallettes
Amiee 10:48 35# Hang Power Clean parallettes
Tami 13:39 35# parallettes
Alison 11:03 83# J ring dips
Erika 11:41 RX weight Ring Push UPS

Dave, Gloria and Rita digging deep during “Unbroken” last week.

For those of you that have been doing Crossfit for more than a couple days, you know it can be challenging.  Not just in one way, like “Damn, this is heavy” or “Wow, it’s hot” or “I can’t breathe” or “I hate double unders!”, but in all those ways AT THE SAME TIME.  You may find your brain going to weird places; telling you to stop, calling you a sissy, a totally random song pops in your head, if you’re lucky - nothing.  For me, getting to this place, the inner dialogue, is my goal in every workout.  Whether it’s going fast, going heavy, or all those things at once, beating your inner voice makes you feel like a champ.  James FtizGerald of OPT writes about this stuff often, with saying like “get comfortable with uncomfortable” or “know pain, know gain”.  These mantra’s look cool on a t-shirt, but there is a difference between talking the talk, and walking the walk.

Walking the walk, to me is:
Not going to the chalk bucket between sets
Never touching my knees
Quick transitions between movements, say finishing a run portion and IMMEDIATELY PICKING UP THE BAR, KB, etc.

Kill that voice

What is “walking the walk” to you?  Post to comments.

Saturday’s Workout of the Day
5 Rounds for time:
15 Kettlebells Swings 55/35
12 Sumo Deadlift High Pulls 95/65
9 Ring Dips
6 Thrusters 95/65
3 Burpees
Run 200m