05.27.09

maximum rounds in 20:00

225lb deadlift X 15
run 400 meters

05.26.09

max rounds in (MRI) 5:00
10 v-ups
10 squats
rest 2:00
MRI 5:00
40lb dumbbell snatch X 7 each arm
handstand push-ups x 7
rest 2:00
MRI 5:00
burpees X 5
1 lap bear crawl

Thanks, Emily!

The Proving Ground's first follower. C'mon, all the cool kids are doin' it!

ME Workout for the Week Ending 05.30.09

barbell thruster 3-3-3-3-3

http://www.youtube.com/watch?v=nCl-Lft8LSQ

glute ham sit-ups 10-10-10

http://www.youtube.com/watch?v=NRWDQCcjeQk

05.20.09

for time

box jumps X 30
then...
21-15-9
135lb hang clean & jerk
pull-ups
then...
box jumps X 30

05.19.09

7 rounds for time

run 300 meters
95lb barbell thruster X 8
burpees X 11

Short Bursts of Play

I attempt to refrain from the "study wars" as I call them. Your study says one thing. Mine says another. Who's right? Who cares!?

However (I didn't say but), when I find stuff that makes sense within the framework of what has worked for me and others I have coached, I'll post it. For that matter, if I find something that shoots the stuff I believe down effectively, I'll post that too!

The linked article speaks of a study that says children like to play in short bursts of activity. It suggests that children may be less fat and more fit if they participated in more unstructured play and less structured physical education. This makes sense because it seems as though humans of all ages tend to move with a certain Levy distribution http://en.wikipedia.org/wiki/Levy_walk.

A quote-

Previous research has shown that children are more naturally inclined to engage in short bursts of running, jumping and playing with a ball, and do not tend to sustain bouts of exercise lasting five or more minutes. This is especially true for activities that are more vigorous in nature.

Compare this with the new feel-good campaign from the NFL called NFL Play 60.

The National Football League has even started a program called NFL Play 60 that encourages kids to move for at least 60 minutes each day. "Our players know the importance of staying healthy and it’s important that young fans also understand the value of exercise," said NFL Commissioner Roger Goodell. "Play 60 is an important tool in ensuring children get their necessary daily physical activity as recommended by health and fitness experts."

This seems to be the standard, ineffective physical education model as well. Maybe the education system has gotten it wrong. Again.

CrossFit (http://www.crossfit.com/), MovNat(http://www.movnat.com/), and Frank Forencich's concepts (http://www.exuberantanimal.com/) all blow the old PE model out of the water.

The article--http://www.livescience.com/health/090516-kids-play.html

ME Workout for the Week Ending 05.23.09

front squat 5-3-3-1-1-1

http://www.youtube.com/watch?v=dehR3d6NuQE

05.14.09

for time

95lb clean & jerk X 15
sit-ups X 50
95lb clean & jerk X 15
pull-ups X 25
95lb clean & jerk X 15
sit-ups X 50
95lb clean & jerk X 15
pull-ups X 25

**All clean & jerks were from the floor and of the power variety (no squat).

05.13.09

3 rounds for time

run 700 meters
25 double unders
50 squats

05.12.09

10 rounds lasting 90 seconds each

explosive push-ups X 5
55 lb dumbbell swing X 7
bear crawl 1 lap

**Rest for the balance of the 90 second round.

ME Workout for the Week Ending 05.16.09

Superset the following. That means perform the push-jerks and immediately move to the pull-ups. Rest 1.5-2 minutes before beginning the next superset.

push-jerk 2-2-2-2-2
weighted pull-ups 3-3-3-3-3

Only add weight to the pull-ups if you can do at least 10 dead hang, bodyweight pull-ups.

http://www.youtube.com/watch?v=OxBxSaCJnh8 (push-jerk)

http://www.youtube.com/watch?v=xLcntfkyXbM (push movement comparison)

05.07.09

for time

25 pull-ups
run 700 meters
95lb thrusters X 45
run 700 meters
25 pull-ups

05.06.09

3 rounds for time

run 400 meters
225lb deadlift X 17
burpees X 21

05.05.09

for time

40lb manmakers X 21
double unders X 25
40lb manmakers X 15
double unders X 35
40lb manmakers X 9
double unders X 45

ME Workout for the Week Ending 05.09.09

back squat 5-5-5-5-5
http://www.youtube.com/watch?v=kawBY5p29fQ

04.29.09

5 rounds for time

run 400 meters
walking lunges X 30 steps
sit-ups X 30

04.28.09

for time

10-9-8-7-6-5-4-3-2-1 handstand push-ups
1-2-3-4-5-6-7-8-9-10 95lb squat cleans

ME Workout for the Week Ending 05.02.09

deadlift 3-3-3-3-3
http://www.youtube.com/watch?v=Syt7A23YnpA

04.23.09

3 rounds for time

15 pull-ups
run 400 meters
95 lb sumo deadlift high-pull X 25

04.22.09

40lb dumbbell snatch X 50 (25 each side)
run 800 meters
handstand push-ups X 30
run aprox. 650 meters
40lb dumbbell snatch X 50 (25 each side)
run 300 meters
handstand push-ups X 30

Cinco K

Brad sent me the following link concerning a 5k on Friday, May 1. http://www.active.com/page/Event_Details.htm?event_id=1694550&assetId=4ea1d670-6757-4311-a085-d47f0166b659

This race benefits the Pancreatic Cancer Action Network as well as Cancer Services of Baton Rouge. There is a Cinco de Mayo celebration afterward. If the Cinco de Mayo isn't to our liking, we can always move The Proving Ground's celebration to a fine local Mexican establishment. Come enjoy a Friday 5k WOD or just show up for the fiesta.

Post your intention to participate to comments.

04.21.09

for time
50 double unders
50 jumping pull-ups
50 burpees
50 double unders

ME Workout for the Week Ending 04.25.09

Dimas can front squat a lot of weight.

front squat 5-5-5-5-5
http://www.youtube.com/watch?v=dehR3d6NuQE

overhead press 5-5-5-5-5
http://www.youtube.com/watch?v=sebbhlKhs2E&feature=PlayList&p=3D3C78690DC40B13&playnext=1&playnext_from=PL&index=6

04.16.09

maximum rounds in 21:00

run 300 meters
25 squats
20 sit-ups
15 hyper push-ups
10 pull-ups

04.15.09

21-15-9 repetitions of...

135lb power clean and jerk
pull-ups
burpees

On Endurance

Currently, we don't have any serious endurance athletes at The Proving Ground. This post on Brian Mackenzie's brand of endurance training is worth a read if you're interested in training methodology. If you're not, pass it along to your friends who "jog" regularly or who participate in lots of endurance activities.

http://www.gotrimax.com/TriMaxBmac.htm

Brian's site

www.crossfitendurance.com

04.14.09

The following was performed in pairs. You go, I go.

run 400 meters
75lb thruster X 100
run 400 meters
partner drag X 6 laps
run 400 meters
push-ups X 100

The repetitions listed are total reps between the two team members. Only one team member was allowed to work at any given time (except for the run). The bar never touched the floor during the thrusters.

ME Workout for the Week Ending 04.19.09

power clean 2-2-2-2-2
http://www.youtube.com/watch?v=6tXcS0Xp1aE&NR=1
http://www.youtube.com/watch?v=mCUmi2oqlvA

Happy Easter!

Brown Fat

I first learned of brown adipose tissue a year or so ago from Art DeVany's blog (http://www.arthurdevany.com/). It's now all over the news. Surfers may have more of it due to cold water exposure. The article below is from NPR.

http://www.npr.org/templates/story/story.php?storyId=102964807

Of course, the powers-that-be will attempt to create a pill to stimulate brown fat. All you really need is episodic exposure to cold. A cold rinse after my shower has worked great. Not after every shower, just some. The body's healthy adaptive response to acute, intermittent stress is profound. It seems to be irrelevant whether the stressor is exercise, cold, food intake, etc. Chronic exposure often results in negative outcomes while intermittent doses tend to yield more healthful, positive results.

Here is Dr. DeVany addressing the topic of brown adipose tissue:

http://www.youtube.com/watch?v=daO-xVhoYcg

04.09.09

3 rounds for time

run 400 meters
21 pull-ups
15 burpees

04.08.09

for time

35 double unders
225lb deadlift X 21
60 push-ups
25 double unders
225lb deadlift X 15
40 push-ups
15 double unders
225lb deadlift X 9
30 push-ups

04.07.09

The Chipper

25 pull-ups
farmer's carry 300 meters
bear crawl 5 laps
swings X 50
run 800 meters
thrusters X 50
25 pull-ups

Use dumbbells equal to 1/3 body weight.

The Caveman

Here's a short article on French rugby star Sebastian Chabal. They call him "the caveman." Chabal weighs around 250lbs with less than 10% body fat. He can run all day and hits people very, very hard. How does he train? An excerpt:

"Athletes like Chabal do incredibly high intensity, short duration training. There is little cardiovascular training such as cycling or running. Instead, the focus is on very heavy weight lifting, no more than eight repetitions at a time. As for the running, 10-second sprints, repeated a dozen times, is the extent of it for Chabal. He has geared all his training towards high-impact, explosive rugby. It would be almost self-defeating for Chabal to attempt to increase his endurance by doing longer running or cycling training, because the energy demand of doing these activities would compromise his ability to remain what is called ‘anabolic’ – in a state of growth. "

http://www.health24.com/fitness/2007_Rugby_World_Cup/16-3943-3945,42411.asp

The Dangers of Endurance Training

If you are currently a member of The Proving Ground, this post may seem unnecessary or redundant. Please pass it along to your endurance buddies. If you are a runner or other endurance athlete, please take a look at the following post. Dr. Arthur DeVany (http://www.arthurdevany.com/) has done some excellent research on this topic.

I am a firm believer in brief, intermittent workouts which demand and develop competency in a broad range of physical skills and abilities. Basically, do a lot of different things hard and fast every now and then. It is what attracted me to CrossFit.

The endurance training model is quite the opposite. The concept is simple- train your activity (running, biking, swimming, rowing, etc.) chronically, many times slowly and over long periods of time and great distances. Most physicians will tell you that jogging is great for your health. Endurance athletes are viewed by many as the fittest people on earth. I believe both of these claims are horribly wrong.

The following study describes the increased occurence of ventricular arrhythmias that triathletes have and the subsequent elevation of risk of sudden cardiac death. It seems that death is a frequent companion to endurance competitions. This is sad and unnecessary.

Let me say that I enjoy the occasional 5k road race. They are fun and the parties afterward are usually good. I believe that performing endurance activities occasionally probably does little to no harm and may be fun if you like that sort of thing. However, as I looked around after the 5k organized by Happys last night, it dawned on me that most people there probably ran way too much and could be so much more happy and healthy by diversifying their activities, adding an element of randomness and doing much less work! You can run a very respectable 5k time without having to TRAIN for it!

There are numerous other reasons to leave the chronic endurance training and overexercise in general by the wayside. Such activities were not a part of the lives of our ancestors, speed up the aging process, promote chronic stress and necessitate abmysmal nutrition due to the energy demands they elicit. I will save these for later posts.

In the meantime, just do different activities, hard and fast, every now and then. Acute, not chronic. The natural world does not resemble a metronome. Neither should we.


Ventricular Premature Beats in Triathletes: Still a Physiological Phenomenon?Philip Claessensa, Christophe Claessensb, Marc Claessensb, Hilde Bloemenb, Mieke Verbanckb, Robert FagardbaDepartment of Cardiology, Imeldaziekenhuis, Bonheiden, Belgium, andbDepartment of Cardiology, University Hospital Leuven, Belgium
Address of Corresponding Author
Cardiology 1999;92:28-38 (DOI: 10.1159/000006943)

Key Words
Arrhythmia
Cardiomyopathy
Diastole
Exercise
Hypertrophy

Abstract
Sudden death is a tragic fact, unexpectedly arising in all age groups. Ventricular arrhythmias are the main cause. At the end of a maximal exercise test more ventricular premature beats were noted in a group of well trained triathletes compared with a similar control group. The etiology is multifactorial. When these ventricular premature beats are associated with specific structural and functional heart adaptations, echocardiographically and electrocardiographically well-documented, then those 'banal' ventricular premature beats cannot longer be considered as a physiological phenomenon. In these circumstances the involved subject is a candidate for dangerous arrhythmias and 'sudden cardiac death'. Purpose: The principal cause of 'Sudden cardiac death' is ventricular arrhythmias. We explore the incidence of ventricular premature beats (VPB) in triathletes, who engage in enforced endurance sports. Methods: Fifty-two triathletes were compared with twenty-two control subjects with comparable anthropometric parameters in function of structural and functional cardiac adaptations. Maximal exercise tests were conducted on a stationary bicycle and a treadmill. During the last two minutes of each test, the VPB were registered. Results: Statistically significant differences emerged in the cardiac structure and function between the triathletes and the controls. There were signs of cardiac hypertrophy and arguments for a supernormally diastolic left ventricular function in the triathletes. The performance capacity was also significantly higher in the triathletes. The maximal heart rate was significantly higher in the control group. The number of VPB was significantly higher in the triathletes. The increased risk of VPB in the triathlon group is caused by several factors: the degree of cardiac hypertrophy, the increased diastolic reserve, the duration of the exercise, the existence of an aortic insufficiency jet and some specific electrocardiographic findings. Conclusions: The triathlete has an increased risk of VPB during maximal efforts. We doubt the traditionally accepted view of the physiological nature of those VPB and suspect that the limit of physiological cardiac adaptations to sport efforts is exceeded with the appearance of VPB. The triathlete with VPB and with specific electrocardiographic and echocardiographic findings is a candidate for 'sudden cardiac death'.
Copyright © 2000 S. Karger AG, Basel

Author Contacts
Dr. Philip ClaessensRubenslei 352018 Antwerp (Belgium)Tel. +32 3 232 28 03, Fax +32 3 233 36 51E-Mail jan.claessens@village.uunet.be

Article Information
Received: Received: May 18, 1999Accepted after revision: July 20, 1999Number of Print Pages : 11Number of Figures : 5, Number of Tables : 11, Number of References : 30

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© 2009 S. Karger AG, Basel

ME Workout for the Week Ending 04.11.09

back squat 3-2-1-1-1
http://www.youtube.com/watch?v=kawBY5p29fQ

push jerk 2-2-2-2-2
http://www.youtube.com/watch?v=lBCIXxKW33s&feature=PlayList&p=93BC19A7665770EE&playnext=1&playnext_from=PL&index=2

Reference the ME Workout link at the right for a brief tutorial in the procedures and practices.

04.02.09

Fran
21-15-9
95lb barbell thruster
pull-ups

Fran is a CrossFit benchmark workout that has received considerable attention on the Internet as of late. It is one workout and clearly does not represent the breadth and depth of CrossFit or the programming I prescribe. It is a very effective workout, but it needs to be viewed with the big picture of broad, general and inclusive fitness in mind. A similar preoccupation with the 300 workout erupted a year or so ago.

This evening's workout represented the attending athletes' first exposure to Fran. They made me proud.

Here is my favorite Fran video. This was shot a few years ago. The range of motion isn't the best in either athlete. However, Josh Everett and Greg Amundson are both phenomenal athletes and fantastic representatives of the CrossFit community. This is an old school CrossFit duel.

http://www.youtube.com/watch?v=e0nwx7Q5j-k

04.01.09

for time

run 400 meters
95lb sumo deadlift high-pull X 30
run 400 meters
95lb push-jerk X 30
run 400 meters
95lb sumo deadlift high-pull X 30
run 400 meters
95lb push-jerk X 30

03.31.09

maximum rounds in 10:00
6 jumping lunges (alternating)
9 push-ups
12 sit-ups

rest 2:00

45lb one arm snatches X 50 (25 each) for time

A Chat Show

Hear what UK journalist Bryan Appleyard has to say about eating paleo. Contrary to what the host says, it does contain carbs!

http://www.youtube.com/watch?v=w-r0qys89io

A Nice Day to Run

John and Charles at the Big Apple Run last week. No specific training. Just TPG and coffee.

ME Workout for the Week Ending 04.04.09

deadlift 5-5-5-5-5
high box jump or maximum vertical leap 3-3-3-3-3

Perform 5 repetitions of deadlift followed by 3 jumps. Rest at least 2:00 and repeat the sequence 4 more times, resting after each superset.

http://www.youtube.com/watch?v=Syt7A23YnpA

03.26.09

5 rounds for time (Rx is 135lbs)

deadlift X 5
hang power clean X 7
push-jerk X 9
double unders X 25

03.25.09

3 rounds for time

pull-ups X 25
squats X 50
burpees X 25

03.24.09

5 rounds for time

run 400 meters
40lb dumbbell split clean X 15
handstand push-ups X 11

ME Workout for the WE 03.28.09

barbell thrusters 5-5-5-5-5
http://www.youtube.com/watch?v=nCl-Lft8LSQ

weighted pull-ups 3-3-3-3-3

If your maximum number of pull-ups is less than 10, perform 5 sets of 50% of your maximum repetitions for one set. For example, if you can perform 8 pull-ups, do 5 sets of 4 reps.

If you don't have a pull-up yet, do 5 sets of 3 repetitions of a jumping pull-up with a SLOW descent. In other words, jump up to the flexed position over the bar and descend as slowly as possible. Do two more reps of this. That is one set.

ME procedures are found with the links to the right.

Two New Offerings

I published two new pages for the blog which may be found on the right hand side of this page. You may have to scroll down a bit. They are entitled Nutrition and The Health and Fitness Primer, respectively. Feel free to use the information and share it. As always, no command and control. It's always your decision. Simply two new offerings.

Running and Ramblings

I count myself extremely blessed to have the opportunity to coach everyone who moves at The Proving Ground. Watching people throw themselves, mind and body, into the movements of the evening is sheer joy. Last night was particularly inspiring for me.

In a moment of observation, the stark contrast between what was going on in the small room at the Southside YMCA and what passes for physical fitness in 95% of the gyms and health clubs out there was never more apparent. There was crawling, pulling, swinging heavy weight, walking, encouraging, smiling, grimacing, resting and cajoling. It seemed as though everyone was fully present mentally as well as physically. It was dynamic and community driven. No counting. No screaming on a microphone. No unnatural command and control. Just hard, fun work and play.

This really hit me when I stepped outside the room we use into the main portion of the building. What I found was a quiet metronome of assembly line fitness with very little movement at all. In fact, the devices being used were designed to limit movement as much as possible. What's worse, there was no heart or sense of community to be found. It really made be appreciate what our group does and how we do it.

On a related note, physical educator and researcher Frank Forencich's organization Exuberant Animal promotes many of the same ideals which shape the research and practice of The Proving Ground. His concept of natural, play based fitness is intriguing as is his mantra of getting people to "fall in love with movement." Check it out at http://www.exuberantanimal.com/index.php.

I plan to run the Big Apple run tomorrow. It is hosted by the Louisiana Resource Center for Educators. This terrific organization works tirelessly to help teachers and teachers-in-training all over the state. The weather should be beautiful. Here's the link in case you would like to see what kind of 5K time you have: http://www.lrce.org/big_apple_run.html.

Have a fantastic weekend.

03.19.09

for time

21-18-15-12-9-6-3 repitions of...
55lb dumbbell swings
pull-ups

**1 lap bear crawl after every set of pull-ups.

Jennifer, Danielle, Peggy, Joey, Dawn, Stephen (alternate workout), Chris, Hatchet, Dwayne, Jason, Kyle, John, Emile, Garrett, Joe, Cory, Brady

03.18.09

3 rounds for time

run 800 meters
50 double unders
50 sit-ups

03.17.09

for time

115lb hang squat clean and jerk 10-9-8-7-6-5-4-3-2-1
burpee 1-2-3-4-5-6-7-8-9-10

First round looks like 10 c & Js, 1 burpee.

MovNat in Men's Health

Here is a link to an article about MovNat. This relates to a post I had a week or two ago about the resurgence of Georges Hebert's Methode Naturelle. MovNat is Erwan Le Corre's version.

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=motivation&conitem=7d7caa4e23adf110VgnVCM10000013281eac____&page=1

Some of my favorite quotes from the piece:
"The specialization we enjoy today, be it as a marathoner or a tennis player -- even a triathlete -- is a luxury of modern society." E. Paul Zehr, Ph.D

"You never see your dog running nonstop around and around in a circle for an hour," he points out. "If he did, you'd think there was something wrong with him. Instead, he'll chase something, roll around, sprint, rest, mix things up. Animal play has a purpose, and it's not hard to surmise that human play should as well." E. Paul Zehr, Ph.D

ME Workout for the WE 03.21.09

back squat 3-3-3-3-3
http://www.youtube.com/watch?v=kawBY5p29fQ
http://www.youtube.com/watch?v=yha2XAc2qu8

overhead press 3-3-3-3-3
http://www.youtube.com/watch?v=SAXPJ3PfdyY&feature=related

03.13.09

maximum rounds in 20:00

run 400 meters
15 pull-ups
30 squats

John, Peggy, Joey, Melinda, Ronnie, Chris, Kyle, Jennifer, Danielle, Dwayne, Jason

03.11.09

225 lb deadlift 20-15-10-5
push-up 50-40-30-20
sit-up 60-50-40-30

The first round looks like 20 reps deadlift, 50 reps push-ups, 60 reps sit-ups.

Kyle, Stephen, Chris, Garrett, Cory, Jason, Jordan, Joey, Jean, Brad, Emile

03.10.09

For Time

run 400 meters
25 double unders
25 handstand push-ups
run 400 meters
25 double unders
25 handstand push-ups
run 400 meters

ME Workout for WE 03.14.09

power clean 2-2-2-2-2
http://www.youtube.com/watch?v=6tXcS0Xp1aE&feature=related

03.06.09

for time

50 reps of 95lb barbell thrusters
50 reps of 95lb sumo deadlift high pulls
50 reps of burpees

03.04.09

5 rounds for time

run 300 meters
bear crawl X 2 laps (aprox 45 meters)
15 pull-ups
5 broad jumps

Jean, Becky, Joey, Chris, Jordan, Kyle, Brad, Cory

03.03.09

3 rounds for time

55lb dumbbell swings X 25
50 walking lunges
25 hyper push-ups

"Être fort pour être utile"--"Being strong to be useful."

Georges Hébert
http://en.wikipedia.org/wiki/Georges_H%C3%A9bert

If you subscribe to our rationale and practice of physical conditioning, you are a walking promotion for the resurgence of real physical culture.

An interesting video
http://www.youtube.com/watch?v=SKGF-ErsJiI

ME Workout for the Week Ending 03.07.09

deadlift 3-2-2-1-1

Then...
glute ham sit-ups 3 X 10 (perform sit-ups on the decline bench if you aren't comfortable with the glute ham variety)
back extensions or glute ham raises 3 X 10

glute ham sit-up video
http://www.youtube.com/watch?v=NRWDQCcjeQk
glute ham raise video (the basics are on the first part of the video)
http://www.youtube.com/watch?v=qWSBG37f328

For those of you new to the ME workout, take a look at the ME Workout link on the right side of this page.

The Combine

I enjoyed the discussion of the NFL combine with a few of you last night. I don't feel the bench press or straight 40 yard dash have much to do with identifying elite ability in the skills required to play Football at an elite level. Here are my alternatives:

20lb medicine ball clean and horizontal throw for distance
60 yard dash in a figure 8 pattern for time
maximum reps of 155lb power clean and jerk in 1 minute
standing broad jump for distance (maybe)
vertical leap for height (maybe)

Joe asked how I would prepare an athlete for the combine. Essentially, I would incorporate the programming I currently implement (functional movements performed at high intensity) with a modicum of specific work on the events. Maybe a few times per week, prior to a workout when the athlete is fresh. It all depends on how much the individual athlete needs to improve to get the contract he wants.

What we do will not, in and of itself, make anyone a world class sprinter, Football player, Rugby player, etc. It will expose and strengthen weaknesses in the fitness of the athlete in an efficient way, thereby allowing the athlete more time and energy with which to practice his or her sport.

Plus it makes you harder to kill than the average person. I think I got that from Rob Shaul (Mountain Athlete).

Keep the input and questions coming.

An extra WOD

3 rounds for time

30 box jumps w/a 20 inch box
30 pull-ups
30 dips

Scale reps and rounds as needed.

The Roux House

Come unwind with us at The Roux House tonight (Friday) at 8:45. We'll be the best looking people in the joint!

http://maps.google.com/maps?f=q&hl=en&q=roux+house+143+3rd+street+baton+rouge,+la&ll=30.44823,-91.187553&spn=0.021791,0.037766&om=1

02.26.09

Run Grace, run!

For Time

pull-ups x 15
run 400 meters
135lb clean and jerk X 15
run 400 meters
135lb clean and jerk X 15
run 400 meters
pull-ups X 15

Kyle, Joe, Stephen, Cory, Brady, Peggy, Becky, Chris, Brad, Chris, John

02.25.09

21-15-12-9

40lb manmakers
sit-ups
double unders

Jennifer, Jean, Danielle, Peggy, Andre, Brad, Kyle, Chris, Garrett, Jordan, Dwayne, Becky

On Posture

Esther Gokhale is a posture expert who works from an anthropological perspective. Her research of the carriage and movement of indigenous and ancient peoples is enlightening. I have posted a clip from a talk she gave to Google. It is well worth the near hour long run time, even if you must watch it in chunks.

While I don't completely understand it, the apparent correlation between optimal posture and optimal health is intriguing. I feel it goes beyond maintaining back health (although this is certainly important). There seems to be a connection with how we feel (mentally, emotionally and physically), how others perceive us and our postures. Gokhale alludes to this in her talk.

Also, the picture perfect stiff legged deadlift posture employed by the native women on one of her slides is fascinating. These ladies gather water chestnuts for seven to nine hours a day! No back pain. No arthritis. Just tired at the end of the day.

I would be too.

http://www.youtube.com/watch?v=-yYJ4hEYudE

Reminder

We will not have a group workout on Tuesday, February 24. The YMCA is closed for Mardi Gras.

ME Workout for the Week Ending 02.28.09

bench press 3-3-3-3-3
weighted pull-ups 3-3-3-3-3

02.19.09

5 rounds with each flight leaving at the 4:00 mark. The clock runs continuously.

run 300 meters
1/2 body weight dumbbell push-press

02.18.09

3 rounds for time

135lb power clean X 10
pull-ups X 25
squats X 50

Kyle, Chris, Joe, Jordan, Conrad, Becky, Jean, Garrett, Dwayne

02.17.09

10 Rounds for Time

225lb sumo deadlift X 5
burpees X 7

Chris, Brad, Doug, John, Chris, Joe, Brady, Cory, Peggy, Jean, Jennifer, Danielle,

ME Workout for the Week Ending 02.21.09

front squat 5-5-5
hang power clean 3-3-3

Unless you have significant experience with the power clean, keep the weight light. You want to be able to move the weight quickly.

02.12.09

For Time:

25 handstand push-ups
50 squats
25 pull-ups
50 lunges
25 handstand push-ups
50 sit-ups
25 pull-ups
50 dumbbell swings (55lbs)

John, Jean, Peggy, Brad, Kyle, Chris, Dwayne, Chris, Brad, Joe, Brady, Cory

Exercise and Weight Control

Here is an article from New York Magazine discussing the role exercise plays in weight control.

http://nymag.com/news/sports/38001/

Let me preface this by saying it is my contention that correct exercise is essential for maximizing healthy gene expression, promoting insulin sensitivity, maximizing cognitive ability and slowing the aging process. It also appears to do a pretty good job of promoting muscle growth and increasing bone density. It probably does a lot of other cool things as well. It does not, in my opinion, lead to sustainable weight loss.

Defining healthy exercise is another post for another day. Needless to say, it's not what the American Medical Association or most trainers prescribe. The eat less exercise more crowd lives in a deprived and sometimes sadly obsessed state of overwork and under feeding. It is unsustainable and no fun.

Please forgive me if this is preaching to the choir. Pass this blog along to your friends, family and co-workers who may benefit from its content.

An Excerpt:

The job of determining how fuels (glucose and fatty acids) will be used, whether we will store them as fat or burn them for energy, is carried out primarily by the hormone insulin in concert with an enzyme known technically as lipoprotein lipase—LPL, for short. (Sex hormones also interact with LPL, which is why men and women fatten differently.)
In the eighties, biochemists and physiologists worked out how LPL responds to exercise. They found that during a workout, LPL activity increases in muscle tissue, and so our muscle cells suck up fatty acids to use for fuel. Then, when we’re done exercising, LPL activity in the muscle tissue tapers off and LPL activity in our fat tissue spikes, pulling calories into fat cells. This works to return to the fat cells any fat they might have had to surrender—homeostasis, in other words. The more rigorous the exercise, and the more fat lost from our fat tissue, the greater the subsequent increase in LPL activity in the fat cells. Thus, post-workout, we get hungry: Our fat tissue is devoting itself to restoring calories as fat, depriving other tissues and organs of the fuel they need and triggering a compensatory impulse to eat. The feeling of hunger is the brain’s way of trying to satisfy the demands of the body. Just as sweating makes us thirsty, burning off calories makes us hungry.

One More:

If it’s biology, and not a lack of willpower, that explains why exercise fails so many of us as a weight-loss tool, then we can still find reason for optimism. Since insulin is the primary hormone affecting the activity of LPL on our cells, it’s not surprising that insulin is the primary regulator of how fat we get. “Fat is mobilized [from fat tissue] when insulin secretion diminishes,” the American Medical Association Council on Foods and Nutrition explained back in 1974, before this fact, too, was deemed irrelevant to the question of why we gain weight or the means to lose it. Because insulin determines fat accumulation, it’s quite possible that we get fat not because we eat too much or exercise too little but because we secrete too much insulin or because our insulin levels remain elevated far longer than might be ideal.
To be sure, this is the same logic that leads to other unconventional ideas. As it turns out, it’s carbohydrates—particularly easily digestible carbohydrates and sugars—that primarily stimulate insulin secretion. “Carbohydrates is driving insulin is driving fat,” as George Cahill Jr., a retired Harvard professor of medicine and expert on insulin, recently phrased it for me. So maybe if we eat fewer carbohydrates—in particular the easily digestible simple carbohydrates and sugars—we might lose considerable fat or at least not gain any more, whether we exercise or not. This would explain the slew of recent clinical trials demonstrating that dieters who restrict carbohydrates but not calories invariably lose more weight than dieters who restrict calories but not necessarily carbohydrates. Put simply, it’s quite possible that the foods—potatoes, pasta, rice, bread, pastries, sweets, soda, and beer—that our parents always thought were fattening (back when the medical specialists treating obesity believed that exercise made us hungry) really are fattening. And so if we avoid these foods specifically, we may find our weights more in line with our desires.

Epistemocrat

In his smart, funny book entitled The Black Swan, Nassim Taleb coined the term epistemocrat. He defined an epistemocrat as "someone of epistemic humility, who holds his own knowledge in greatest suspicion." I do my best to be a good epistemocrat.

The workouts I prescribe and the nutritional information I disseminate are based upon what I have learned through research and tinkering. If and when I discover better methods and technology, I'll share them. I am no expert and I "know" very little. I am still figuring out the right questions to ask. Maybe that's what makes it fun.

Paleo Study

This study came to my attention after visiting http://www.marksdailyapple.com/. The study is from the University of California San Francisco School of Medicine. The last sentence is telling.

Conclusions:Even short-term consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans.European Journal of Clinical Nutrition advance online publication, 11 February 2009; doi:10.1038/ejcn.2009.4.

http://www.ncbi.nlm.nih.gov/pubmed/19209185?dopt=Abstract

A bit off topic, but natural fat is nothing to fear. It is a wonderful source of energy and nearly hormonally neutral. This means you won't have a huge insulin spike when you consume fat. Remember, big insulin spikes signal the body to store energy as body fat. Enormous amounts of anything may trigger an insulin response, so don't eat the whole jar of almond butter as I once did!

Grass fed, free range beef and chicken, wild salmon and the like are all great sources. When you consume feed lot meat, I'd trim the fat a bit. The ratio of Omega 6 fatty acids to Omega 3 fatty acids is very high in animals that have been fed the atrocious low fat grain diet. The best ratio is 2:1 or 1:1.

Skip the man made fat (trans fat, partially hydrogenated stuff, etc.). They are terrible.

02.11.09

For Time

21 reps of 135lb hang squat cleans
25 double unders
15 reps of 135lb hang squat cleans
35 double unders
9 reps of 135lb hang squat cleans
45 double unders

Kyle, Stephen, Chris, Brad, Garrett, Conrad, Peggy, Kyle, Joe, Brady, Cory

02.10.09

maximum rounds in 20:00

run 400 meters
bear crawl 2 laps
15 pull-ups

Chris, Stephen, Chris, Kyle, Dwayne, Dawn, Doug, Brad

ME Workout for the Week Ending 02.14.09

back squat 3-3-3-3-3
http://www.youtube.com/watch?v=kawBY5p29fQ

push-press 5-5-5
http://www.youtube.com/watch?v=xLcntfkyXbM

They Were Wrong

Heart surgeon Dwight Lundell penned a fascinating piece concerning the erroneous advice given by doctors concerning heart disease. I've posted the entire article below. Here's an interesting excerpt that really hits the nail on the head:

The rest of us have simply followed the recommended mainstream diet that is low in fat and high in polyunsaturated fats and carbohydrates, not knowing we were causing repeated injury to our blood vessels. This repeated injury creates chronic inflammation leading to heart disease, stroke, diabetes and obesity. Let me repeat that. The injury and inflammation in our blood vessels is caused by the low fat diet that has been recommended for years by mainstream medicine.
What are the biggest culprits of chronic inflammation? Quite simply, they are the overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods.

http://www.totalhealthbreakthroughs.com/2009/02/heart-surgeon-admits-huge-mistake/

02.05.09

3 rounds for time

run 400 meters
95lb thruster X 21
hyper push-ups X 12

John, Chris, Peggy, Stephen, Chris, Dwayne, Conrad

02.04.09

3 rounds for time

pull-ups X 15
95lb sumo deadlift high pull X 25
squats X 50

02.03.09

1 40lb manmaker
1 lap farmer's walk
2 40lb manmakers
1 lap farmer's walk
Go up the ladder for 10:00.

2:00 rest

30 burpees for time

Chris, Conrad, Kyle, Chris, Stephen, Dawn, Dwayne, Brad

ME Workout for the Week Ending 02.07.09

deadlift 3-3-1-1-1
glute ham developer sit-ups 15-15-15
ab wheel roll-outs 10-10-10

01.29.09

Rotating Tabata

double unders
55lb dumbbell swing
burpees
sit-ups

John, Peggy, Kyle, Chris, Brad

:20 of double unders, :10 of rest, :20 of swings, :10 rest, etc. 8 rounds.

01.28.09

5 rounds for time

95lb clean & jerk x 15
pull-ups X 15

Chris, Brad, Kyle, Conrad, Joey, Becky, Dawn, Stephen (modified w/running)

01.27.09

5 rounds for time

handstand push-ups X 10
95lb sumo deadlift high pulls X 15
lunges X 25

Chris, Chris, Dwayne, Stephen, Peggy, Conrad, Kyle, JJ

ME Workout for the Week Ending 01.31.09

barbell thruster 5-5-5-5-5
http://www.youtube.com/watch?v=IVBgKB4Gnsw
Annie's form is the one to watch on this video. The thruster is the movement with the barbell.

weighted pull-ups 5-5-5

If you are new to The Proving Ground, read the ME Workout link on the right side of the page.

How to Make a Pig Fat and Insulin Resistant

Here is an interesting study comparing pigs on a cereal grain based diet with those eating a more hunter/gatherer type diet. Notice that the paleo pigs weighed 22% less than the cereal fed pigs and had 43% less subcutaneous fat. Also, the insulin sensitivity was significantly improved in the paleo sample.

The low C reactive protein exhibited by the paleo fed pigs is an indicator of low systemic inflammation. Chronic inflammation is now being linked to everything from heart disease to degenerative neurological diseases such as Parkinson's and Alzheimer's. While this trial doesn't contain a human sample, the results are interesting.

Meat, vegetables, fruit, nuts, seeds. It is so simple.

http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=1635051.

01.22.09

For Time

run 400 meters
55lb dumbbell swing X 55
pull-ups X 55
burpees X 55
run 400 meters

John, Chris, Maria, Becky, Peggy, Lander, Brad, Dwayne, Conrad, Kyle, Chris

01.21.09

5 rounds for time

25 double unders
25 push-ups

Andre, Amy, Joey, Kyle, Chris, Joe, Brady, Joe, Garrett, Doug

01.20.09

For Time

95lb thruster X 60
With a continuously running clock, perform 10 sit-ups every minute on the minute. You will be interrupting your thrusters. When you have completed the 10 sit-ups, resume the thrusters. Continue until you reach 60 thrusters.

Happy Birthday!

Peggy January 19
John January 22

So kids, how does it feel to be turning 30?

ME Workout for the Week Ending 01.24.09

back squat 5-5-5-5-5
http://www.youtube.com/watch?v=kawBY5p29fQ

01.15.09

For Time
115lb squat clean X 10
burpees X 20
pull-ups X 30
push-ups X 40
sit-ups X 50
push-ups X 40
pull-ups X 30
burpees X 20
115lb squat clean X 10

Joe W, Chris, Brad, John, Becky, Peggy, Kyle

01.14.09

5 rounds for time

standing broad jumps X 7
handstand push-ups X 11
225lb deadlift X 15

John, Chris, Stephen, Justin, Garrett, Joey, Brad, Joe

01.13.08

Maximum Rounds in 25:00

10 reps of 95lb hang power clean & jerks
15 reps of pull-ups
20 alternating lunges

Joe, Cory, John, Stephen, Dawn, Peggy, Jordan, Dwayne, Kyle, Chris