June 29, 2009

For time:

400 Meter run

21 Dumbbell hang power cleans (Men 45 lbs, Women 25 lbs)

21 Pull-ups

400 Meter run

21 Ring dips

21 Dumbbell push press (Men 45 lbs, Women 25 lbs)

400 Meter run

Time – 8:49

Shoulder Press

5@115
5@135
2@145

Hello Crossfitters,
Go the hyperlink below or read the information below. A pretty good article a good friend of mine from Fort Bragg provided me from Crossfit Wilmington’s site. Hope you enjoy it.
Train Hard, Train Smart, Train to Survive! OkieDB Out

http://www.fitnessspotlight.com/2009/06/15/weight-loss-health-living/

Deep Thoughts::More on Weight Loss, Health, and Living. June 15, 2009
Today I’m just going to lay out some 1-2 line thoughts and let the message
just sink in. No need to probably go into much more detail with each, much
like I’ve done in the past with the trainer tells all article. You may agree
with some, and disagree with others:.and that is ok. Discussion is always
welcome:.so let’s get to it.

│If your doctor (or anyone you are getting advice from) is overweight, why
do you take his advice on what to eat?
│If you can tell me about what happened last night on “Survivor”, then you
have no excuses of why you have no time to go exercise.
│If it did not exist 100:1000:.10000 years ago, you probably shouldn’t be
eating it. If it will still be around in another 1000 years “as-is on a
shelf” (preserved), you definitely don’t want to eat it.
│Stop focusing on “how many calories did I burn” with exercise. Focus on
“what hormonal response am I giving my body for the next 24-48 hours?” (to
burn fat, or waste muscle?) │Food made by nature is good. Food made by man
is bad. Man’s downfall in health could be thinking he could outsmart what
nature had intended for us to eat in the first place.
│2 shorter but more intense workouts divided up in a day is more effective
for releasing fat (GH pulses) than just one big long workout.
│Putting sugar into your body is saying to yourself “I don’t feel like
burning fat for the next 3 hours” (with the insulin response and shutdown of
fat releasing hormones) │Getting fit/lean isn’t rocket science (as some
people with the best physiques are not always the sharpest knife in the
drawer), just many don’t stick with it or keep motivated. Stop thinking you
need something complicated, the biggest thing you need is just simple
consistency.
│The greatest mental flaw for modern society is not realizing people are
overweight and sick because of their deviation from eating and living in a
more natural way (as our bodies were designed for).
│Diets don’t work, only lifestyle changes. So learn how to break free from
diet books and eat for life!
│There is no real failure:there is no real success:.only actions and
results. Stop judging yourself and just do what you know you need to do. As
the worst action, is taking none at all.
│Buy a set of good resistance bands to have with you if you travel or are
busy at home. There is always time to use those for a full body workout.
(plus pushups can be done with no equipment needed!) │Muscles seem to grow
the most in 24-48 hrs after a workout, so stop thinking you need expensive
post workout drinks to build muscle (and focus on eating right on the other
days as well!).
│Lead by example with your food and lifestyle choices, others will follow
(no need to preach to or force them).

Love that OkieDB!

Jen – congrats! WOOHOO!

Treadmill 5km
0% incline
Time: 19:15

For time:

400 Meter run

21 Dumbbell hang power cleans w/15lbs

21 Pull-ups (subbed KB Swings w/20lbs)

400 Meter run

21 Ring dips w/ green band

21 Dumbbell push press w/15lbs

400 Meter run

Time: 14:28

Jennifer I am so proud of you. GREAT job. You missed a good WOD today. It actually wasn’t that bad ( although I am comparing it to Andy birthday workout, which by the way I’m still whining about).

and jen thats awesome on the level I cert. Lori hypes your coaching ability all the time. very cool.