Three rounds for time of:

50 Double-unders/Tuck Jumps

50 Back extensions

——

MYTH #14:

Eating meat or animal products is less "spiritual" than eating only plant foods.

It is often claimed that those who eat meat or animal products are somehow less "spiritually evolved" than those who do not. Though this is not a nutritional or academic issue, those who do include animal products in their diet are often made to feel inferior in some way. This issue, therefore, is worth addressing.

Several world religions place no restrictions on animal consumption; and nor did their founders. The Jews eat lamb at their most holy festival, the Passover. Muslims also celebrate Ramadan with lamb before entering into their fast. Jesus Christ, like other Jews, partook of meat at the Last Supper (according to the canonical Gospels). It is true that some forms of Buddhism do place strictures on meat consumption, but dairy products are almost always allowed. Similar tenets are found in Hinduism. As part of the Samhain celebration, Celtic pagans would slaughter the weaker animals of the herds and cure their meat for the oncoming winter. It is not true, therefore, that eating animal foods is always connected with "spiritual inferiority."

Nevertheless, it is often claimed that, since eating meat involves the taking of a life, it is somehow tantamount to murder. Leaving aside the religious philosophies that often permeate this issue, what appears to be at hand is an understanding of the life force and how it works. Modern peoples (vegetarian and non-vegetarian) have lost touch with what it takes to survive in our world, something native peoples never lose sight of. We do not necessarily hunt or clean our meats: we purchase steaks and chops at the supermarket. We do not necessarily toil in rice paddies: we buy bags of brown rice; and so forth, and so on.

When Native Americans would kill a game animal for food, they would routinely offer a prayer of thanks to the animal's spirit for giving its life so that they could live. In our world, life feeds off life. Destruction is always balanced with generation. This is a good thing: unchecked, the life force becomes cancerous. If animal food consumption is viewed in this manner, it is hardly murder, but sacrifice. Modern peoples would do well to remember this.

Squat

Press

—–

Cindy 

Compare to: 8/25/09 (I could have sworn we've done a legit Cindy before but I can't find it for the life of me. Where is Tyler when you need her.)

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

James 16

Lee 10 -10 seconds

Alex 16 Double Red

Cindy 15 + 5 Pull-ups Blue

Mark 15 + 7 Push ups Green

Jan 11 Green

Ben 10 Rings

Liana 5 rounds 5:22

Law of Accommodation

Are you a runner? Do you only run? Are you running long, slow, boring distances? Are you having fun? Do you look better? Do you feel better. Are you faster than you were 6 months ago? 

If you are doing the same ol' same ol. You are going to keep getting the same flat line results. That's what the Biological Law of Accommodation.

If the same load and the same set of exercises are consistently used time after time the body soon adapts, and then stops making progress.

Are you still making progress? Do you know how to measure your progress?

The training MUST vary in order to be beneficial long term.

To avoid staleness and a lack of progress that accompanies accommodation changes to the loads and types of exercises are made. 

Go ahead scroll down the page? Every day is follows the same format but is slightly different. No Accommodation here. Consistent progress that is measured everyday. 

Today's Workout is 20 minutes long. A few workouts like this help you run faster through the magic of transference.  

Could you run faster and look better while reducing your running almost 90%?

Come on in and discover if a workout with Cindy, Angie and Fran will make you faster and stronger in less time. And maybe, just maybe you'll have a little fun in the process. Like recess when you were a kid.

Run 800m

155 pound Power cleans, 21 reps

Dylan 95# 19:53

Brian 45# 26:04

James 135# 25:53

Cindy Row 45# 22:03

Jess 45# 22:12

Jess & Cindy in the 6:30 class: Cindy's cleans looked better and Jess does not want any part of waiting for that second pull. Both of them held good times on the Run/Row although Jess said she was never running alone again. OK. 

The boys came in at 7:30. After the 3rd run Dylan came in and said he was experiencing some slight cramping. When I asked where he waved his hand over his face and down to his knees and said in this area. Ah yes. The cure for that is to finish quickly so you can lay down. James was banging out the cleans. And by the end Brian looked like he was well on his way to having a good looking clean. 

No skill work for anyone because my lunch was trying to escape and as it turned out it was successful on the way home. 

Elements 5 rounds of Cindy

5X

5 Pull-ups

10 Push-ups

15 Squats

Dan 12:27 rnd 4&5 Knee Pushups

Kim 14:08

Right out of the box Kim had great squats and let's call Dan's squats questionable. But as the work out progressed so did Dan's squats. Kim on the other hand…

Also there was a small, quiet discussion during the WOD about the efficacy of Knee Push-ups and kipping Pull-ups. I didn't want to break out my physics manual mid-class so I'll do it now. BodyBuilders (BB) for years have told us that we need to have "strict" movement while training. Last I looked we don't have any BB in our training center. If we did I'd kick'em out. We train for function. We judge our ability to function by how much Power we create. Power is very simple. 

ForceXDistance/Time=Power

Force to be very simple about it in our case is how much weight or mass. Either your body weight or any additional weight we add to your body like a barbell.

Distance is how far you move. In a push-up it's from elbows locked out to chest touching the ground. With a squat it's how far your hips move. Etc

Time is a measurement of the 4th dimension that we are most familiar with in Seconds and Minutes for CrossFit WODs but can stretch to weeks and months and years when developing a skill. 

Lets look at a quick example of how this applies to our workouts. 

In a perfect push-up position there is 150lbs of force on my hands. My chest move 28 inches during a push up 

So if I did 50 pushups in a minute I would generate 3500 pounds of Power. 

With my knees on the deck there is 125 lbs of force on my hands. Same range of motion. If I do the same 50 pushups but complete them in 50 seconds I have generated the same 3500 pounds of Power. 

Just because you scale doesn't mean it's easier. But is does mean you can create more Power. 

Be more Powerful in Life.

——-

But at least you know you'll never limp again. Or so the leading companies would have you believe. Despite all their marketing suggestions to the contrary, no manufacturer has ever invented a shoe that is any help at all in injury prevention. 

If anything, the injury rates have actually ebbed up since the Seventies – Achilles tendon blowouts have seen a ten per cent increase. (It's not only shoes that can create the problem: research in Hawaii found runners who stretched before exercise were 33 per cent more likely to get hurt.)

t was an astonishing revelation that had been hidden for over 35 years. Dr Richards was so stunned that a $20 billion industry seemed to be based on nothing but empty promises and wishful thinking that he issued the following challenge: 'Is any running-shoe company prepared to claim that wearing their distance running shoes will decrease your risk of suffering musculoskeletal running injuries? Is any shoe manufacturer prepared to claim that wearing their running shoes will improve your distance running performance? If you are prepared to make these claims, where is your peer-reviewed data to back it up?' 

Read more: The painful truth:Running shoes are an expensive waste of money

—————————————————

From the National Center for Biotechnology

Shoes for children: a review.

Staheli LT.

Department of Orthopedics, Children's Hospital and Medical Center, Seattle, WA 98105.

1. Optimum foot development occurs in the barefoot environment. 2. The primary role of shoes is to protect the foot from injury and infection. 3. Stiff and compressive footwear may cause deformity, weakness, and loss of mobility. 4. The term "corrective shoes" is a misnomer. 5. Shock absorption, load distribution, and elevation are valid indications for shoe modifications. 6. Shoe selection for children should be based on the barefoot model. 7. Physicians should avoid and discourage the commercialization and "media"-ization of footwear. Merchandising of the "corrective shoe" is harmful to the child, expensive for the family, and a discredit to the medical profession.

I would recommend Oly Lifting shoes for power lifting and the Olympic lifts. And some sort of shoe for Rowing and Burpees. (Go ahead try either of them barefoot. I'll wait. Soon as you get done taping up your bloody heel or toes I'll be right here.) Try working out barefoot. You'll move better. 

————–

Try this test: Take off your shoe, and put it on a tabletop. Chances are the toe tip on your shoes will bend slightly upward, so that it doesn’t touch the table’s surface. This is known as “toe spring,” and it’s a design feature built into nearly every shoe. Of course, your bare toes don’t curl upward; in fact, they’re built to grip the earth and help you balance. The purpose of toe spring, then, is to create a subtle rocker effect that allows your foot to roll into the next step. This is necessary because the shoe, by its nature, won’t allow your foot to work in the way it wants to. Normally your foot would roll very flexibly through each step, from the heel through the outside of your foot, then through the arch, before your toes give you a powerful propulsive push forward into the next step. But shoes aren’t designed to be very flexible. Sure, you can take a typical shoe in your hands and bend it in the middle, but that bend doesn’t fall where your foot wants to bend; in fact, if you bent your foot in that same place, your foot would snap in half. So to compensate for this lack of flexibility, shoes are built with toe springs to help rock you forward. You only need this help, of course, because you’re wearing shoes.

Here’s another example: If you wear high heels for a long time, your tendons shorten—and then it’s only comfortable for you to wear high heels. One saleswoman I spoke to at a running-shoe store described how, each summer, the store is flooded with young women complaining of a painful tingling in the soles of their feet—what she calls “flip-flop-itis,” which is the result of women’s suddenly switching from heeled winter boots to summer flip-flops. This is the shoe paradox: We’ve come to believe that shoes, not bare feet, are natural and comfortable, when in fact wearing shoes simply creates the need for wearing shoes.

Okay, but what about a good pair of athletic shoes? After all, they swaddle your foot in padding to protect you from the unforgiving concrete. But that padding? That’s no good for you either. Consider a paper titled “Athletic Footwear: Unsafe Due to Perceptual Illusions,” published in a 1991 issue of Medicine and Science in Sports and Exercise. “Wearers of expensive running shoes that are promoted as having additional features that protect (e.g., more cushioning, ‘pronation correction’) are injured significantly more frequently than runners wearing inexpensive shoes (costing less than $40).” According to another study, people in expensive cushioned running shoes were twice as likely to suffer an injury—31.9 injuries per 1,000 kilometers, as compared with 14.3—than were people who went running in hard-soled shoes.

Admittedly, there’s something counterintuitive about the idea that less padding on your foot equals less shock on your body. But that’s only if we continue to think of our feet as lifeless blocks of flesh that hold us upright. The sole of your foot has over 200,000 nerve endings in it, one of the highest concentrations anywhere in the body. Our feet are designed to act as earthward antennae, helping us balance and transmitting information to us about the ground we’re walking on.

…

“If you can imagine a really big, insulated shoe on your foot, when you walk, you kind of stomp on your foot,” says Dr. Najia Shakoor, the studies’ lead researcher. “The way your foot hits the ground is very forceful. As opposed to a bare foot, where you have a really natural motion from your heel to your toe. We now think that’s associated with more shock absorption: the flexibility your foot provides, as well as a lack of a heel. Most shoes, even running shoes, have a fairly substantial heel built into them. And heels, we now know, can increase knee load.” Another factor, she points out, is that when your foot can feel the ground, it sends messages to the rest of your body. “Your body tells itself, My foot just hit the ground, I’m about to start walking, so let’s activate all these mechanisms to keep my joints safe. Your body’s natural neuromechanical-feedback mechanisms can work to protect the rest of your extremities. You have much more sensory input than when you’re insulated by a thick outsole.”

Read more: How We're Wrecking Our Feet With Every Step We Take – New York Magazine 

20 seconds work

10 Second Rest

8X of Each Exercise

Pull-ups

Push ups

Sit ups

Squats

Alex
Pull Ups Push Ups Sit Ups Squats
13 15 13 0
14 10 12 0
12 10 12 0
8 10 9 0
10 9 10 0
11 10 10 0
8 9 8 0
11 8 10 0
87 81 84 0 252
Jess
Pull Ups Push Ups Sit Ups Squats
7 14 6 12
10 10 11 11
10 9 10 10
10 8 8 8
8 8 8 10
5 6 8 8
8 6 7 7
8 8 8 7
66 69 66 73 274
Cindy
Pull Ups Push Ups Sit Ups Squats
11 7 12 14
12 6 11 16
7 5 12 14
5 5 10 13
6 4 10 12
3 5 10 14
5 4 9 13
3 5 10 14
52 41 84 110 287
Dylan
Pull Ups Push Ups Sit Ups Squats
9 20 11 16
6 18 11 14
4 13 10 11
6 12 10 11
4 10 9 12
6 11 10 11
5 11 9 12
5 10 9 12
45 105 79 99 328
Tyler
Pull Ups Push Ups Sit Ups Squats
12 8 8 11
9 8 9 13
6 5 9 11
4 5 9 10
3 5 8 10
5 4 8 11
5 4 8 10
5 4 8 10
49 43 67 86 245

Everyone seemed to be a little worn out today. I thought yesterday was easy. Guess it wasn't. We warmed up with a lot of snatch work and today we put down the sticks and picked up the bars. The jump and the shrug became hugely important.

Mark is still convalescing from the affliction that has been roaming around the valley. But he showed up and offered moral support. Everyone else pulled it together and put on a pretty sharp performance for the wod.

The following video may bore the tears out of the rest of you. But I can watch super slow motion olympic lifts all day long. Plus it breaks down some of the lifts to show the faults.Take a look and tell me what you think.

So we practiced running today. It went a little better than I thought it would. (Basically I didn't think it would go very well.) But by the end it looked like everyone had a pretty good stride. The video's above show 3 different running distances. Marathon, mile and 100M. Hey look there form is all the same. Running is running. 

The common theme to all of their strides. While there is the illusion that there feet are reaching out in front of them and driving out behind them, if you look closely their foot lands directly underneath their hip on their mid foot. 

And finally a huge congratulations to Dylan. He got his first muscle up. Here is a video of his second muscle up. 

4X

400 M Run

50 Squats

Have Fun! Go Fast.

Now that June is just around the corner, have you guys given more thought into a Saturday workout?

—–

Excellent questions. There could be a couple of causes and a couple of solutions.

Your body is probably in shock. It expresses this shock by becoming inflamed.

First make sure your diet is not contributing to being inflamed. Anything with grain or sugar will make you sore and increase your recovery time. Potatoes, rice & corn are poor choices if you are trying to recover. Meat, veggies and some nuts. Eat that for four days and see how you feel. I’m betting at the end of day two you feel really good. And that if you are a sugar addict at the end of day four you’ll feel like you are starving and want chips or ice cream. But your body will largely be pain free.

Take 2-4 Motrin before you go to bed. This cuts down on the inflammation and if I’ve been eating like crap this always gets me through the night.

Ice. If it’s a joint ice it. If you have an ice pack put it on the joint for 20 minutes. No ice pack? Take a

Dixie cup and make an ice cube with it. Then apply it to the sore spot directly for 5 minutes.

Sore muscle group? I’d let you borrow my foam roller at the gym but rebe hates them so much she gives it away every time I get a new one. Take a tennis ball and lay on it with the sore muscle and roll from insertion to origin on the muscle. You might experience some slight discomfort. J

Take a day off and let your body have a break. You can also raise your hand and say you’d like a recovery WOD. Go half speed and half the reps. No score that day.

Different WODS affect people differently. Heavy days are easy for me but Jack has trouble the next day. Metcon WODS can destroy me for days but Jack comes bouncing back in like nothing happened. Very irritating.

Saturday WODS. I recommend them. But I’m not showing up. Maybe Jack will teach it.

But I’m still not convinced that people will show up. Saturdays are always pretty light at all gyms. Jack you gonna start coaching on Saturdays?