Archive for March, 2011

I live in Nebraska.  You live where you live.  Profound thinking going on here.

extreme fitness

Extreme Fitness Works...in Nebraska

 

15 years ago we had a smattering of running road races, occasional swim events, cycling criterions and weight lifters did their thing.  It was a quiet life in 1996.  Plus Nebraskans were basking in the glow of back-to-back National championships in college football and getting ready for a third (oh, those were the days).

Fast forward and in the last year or so there’s been an explosion of extreme events and challenges rising up in our location, smack dab in the middle of the United States:

  • Adventure races sponsored by Angry Cow Adventures racing through Wilderness Park in Lincoln or Indian Cave State Park near Peru.
  • Related Mud Runs, Hero Runs, Survivor Runs, Trail Runs, even 8k runs through golf courses — Beer and Bagel Run at Quarry Oaks.
  • The organization that sponsors the Mud Run in Lincoln, Nebraska Sports Council, also conducts one of the most successful state games in the U.S.
  • Running up sky scrapers – yes we have a few and the event is the First National Tower Trek in February of each year.
  • A marathon through the Sandhills – a truly unique place and event (my bucket list for 2012)
  • Birthing our first Olympic course triathlon in Omaha.
  • A third Xterra Bolt triathlon in August
  • Expansion of CrossFit and CrossFit games to two affiliates with more on the horizon
  • Bootcamps and body shaping classes springing forth from Omaha, Lincoln, Fairbury, Hastings, Grand Island and in almost all 93 counties.
  • Visits by Tony Horton and other BeachBody luminaries, not just once, but three or five times.
  • Situp, push up, burpee, pull up changes spontaneously busting out on Facebook

The essence of this is there’s a movement a foot – towards a higher intensity exercise and nutrition lifestyle.

I’ve created a Facebook page and am working on a fun social networking site to help crossover and get the message out.  Please “like” the XFAN Facebook page. We want 100’s, then 1,000’s, even 10,000 strong! There’s so much going on it’s easy to lose track. Whether you participate (been there), volunteer (done that) or cheer on (done that to), there’s something every week of the year.  Jump in!  And if you live in another State or Country – do the same there!

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Game Plan on the white board

The Team WOD – 2 groups of 11 people of all ages and abilities pushing themselves; hitting the edge of their performance envelope.  It’s entirely too much fun.  I’m at the low end of the results scale but had a blast.  This torture was organized into two parts by Phil (who mysteriously did not participate while fellow CF certified trainers Tanya and Tyler did..hmmm)

  1. A CrossFit 7  in which a team member pushes through a set for time
  2. While the other 10 members push through their own “7”, a circuit of workouts for a total repetition score.

The time and total team score are used to determine the winning score.  Today my team (#1) was 1 minute faster… but sadly 1,000 points under.

 

sunlight streams in on 22 pumped people --- happy that it's DONE!

 

“The Seven” Seven rounds for time of:7 Handstand push-ups, 65# Thruster, 7 reps, 7 Knees to elbows, 135# Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 35#, 7 Pull-ups (2:12) for the individual round.

Score sheet - must have left some reps off somewhere 543 for me

While waiting: Wall Balls 14lb – 32, Single Under Jump 102/ 4 Double, Rope Pull 16, Situps 81, Monster Truck Tire Flips & Jumps – 15, Push Press 35lb 25, Row Cal 40 (3 min, 760 meters), Back Ext 81, Box 65, Squats 68 – 543 for my total (591). Team 1 had 7,282 in 35:28

split jerk

Whiteboard never lies, sort of the like the tribal council

Fun lunch time workout (WOD) at  CrossFitLincoln.  I picked up a couple, 1 focused on Olympic lifting skill (Split Jerk) the other a metcon (metabolic conditioning) called “Karen” which involves a 150 wall ball shots.

CFL trainer Cole provided a great tutorial and reminder on Split Jerk Form and practice:

  • Shoulder Press with up position parallel with chest and bar behind head
  • Push press practice
  • Feet movement practice (split the legs at the hips – hence the name “split-jerk”
  • Power push press
  • Light load (45lbs)

My split jerk max is equal to push press max (135lbs) – over time the split jerk will eclipse that.  It’s a great whole body workout, not just shoulders.

split jerk

Image by Amber Karnes via Flickr

Following that workout and with some unpredictability in terms of snow fall, decided to pick up metcon WOD I haven’t had a chance to do – so scaled Karen (aka 150 wall ball shots to 10′) down to 10lbs and pounced on it.  Legs were feeling ok after yesterday’s hills so figured, why not?.  Good workout and as I try it at 14 and 20lbs I know it will really bite.  Exercises like wall ball shots, double unders (jump rope), walking lunges (especially over 200 meters), box jumps along with the Olympic lifting skills do so much to improve overall triathlon and marathon performance.  It’s enjoyable doing them knowing the payoff ahead!

Here’s the WOD detail.

Split Jerk 1 Rep Max.  Warm up – 25 pushups, 25 situps, 10 strict pull ups, 10 shoulder pass throughs, 20 walking lunge w/ twist, 500 mtr row.  Split Jerk – great overview by Cole then 45lb (3 reps), 65, 85, 85, 95, 95 (2 reps); 105, 115, 115, 135 (1 rep), 95, 95 (5 reps).  Then CrossFit WOD Karen 50%, 150 wall ball shots (10lb) – 8:47, split into groups of 50 with 1 min. rest.

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image

Used inflatable weights to make it look like more!

The CrossFit workout of the day (WOD) called Linda.  A perfect torture of Olympic lifting and speed.   It’s a declining repetition workout of deadlift, bench and cleans (10 reps each down to 1, until 55 per lift are done).

I was leery of this one since my last “Linda” in May of 2010.  A day and half before a 5 mile race (Boystown), I made the classic mistake of:
*doing this on my own at the Y – time was available on Saturday afternoon
*too much load (175 lb deadlift, 145 bench, 95 clean)
*too long (over 40 minutes)
*too close to high stress event (36 hours).

The result? Nice hamstring pull at mile 4 and blowing up a 37 minute 5 miler int a 40 minute run.

Today a t Crossfit Lincoln, expert coach Phil reduced the load to 145lb deadlift (90% body weight), 35lb db or 70 total bench (42%) and 35lb / 20lb cleans (42 to 25%).  Time: 15 minutes 8 seconds.  And no race plans for this weekend!

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Hooked on Diet Soda?

Posted: March 2, 2011 by Dave Kohrell in Nutrition
Tags: , , , , , , ,
Diet Coke Products

Image via Wikipedia

Can you get hooked on diet soda?

Diet soda – whether “sweeten” by aspartame or Splenda or whatever comes next falls into the too good to be true category.  That which seems innocent, fuels unhealthy eating and adds some undesirable psychological dependency and chemicals into our body.  Great article from Denise Mann of Health/ CNN.  I began my own diet soda purge over a year ago and have replaced it with three simple things:

  • Water
  • Ice Tea
  • Orange or cranberry juice (naturally sweeten)

It has made a difference in terms of hydration and headache management (much more infrequent now).  Read on!

Government surveys have found that people who drink diet beverages average more than 26 ounces per day (some drink far more) and that 3% of diet-soda drinkers have at least four daily.
Health
By Denise Mann, Health.com
March 2, 2011 8:35 a.m. EST
Government surveys have found that people who drink diet beverages average more than 26 ounces per day (some drink far more) and that 3% of diet-soda drinkers have at least four daily.
STORY HIGHLIGHTS
  • People drinking diet soda to lose weight may turn to the sweetness of diet for comfort
  • Some may get hooked because they associate it with a certain activity or behavior
  • Drinking too much diet soda might be risky in the long run

(Health.com) — First thing every morning, Ellen Talles starts her day by draining a supersize Styrofoam cup filled with Diet Coke and crushed ice. The 61-year-old from Boca Raton, Fla., drinks another Diet Coke in the car on the way to work and keeps a glass nearby “at all times” at her job as a salesclerk. By the end of the day she has put away about 2 liters.

“I just love it,” she says. “I crave it, need it. My food tastes better with it.”

Read the rest of the article

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A reversal on carbs

Fat was once the devil. Now more nutritionists are pointing accusingly at sugar and refined grains.

(Kirk McKoy / Los Angeles Times)
December 20, 2010|By Marni Jameson, Special to the Los Angeles Times

Most people can count calories. Many have a clue about where fat lurks in their diets. However, fewer give carbohydrates much thought, or know why they should.

But a growing number of top nutritional scientists blame excessive carbohydrates — not fat — for America’s ills. They say cutting carbohydrates is the key to reversing obesity, heart disease, Type 2 diabetes and hypertension….

Read more.

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