Monday, May 31, 2010

Tuesday WOD

WOD (depending on the weather...)
5 rounds for time:
5 Clean and Jerks (155/105#)
10 Burpees
5 rounds for time:
5 Tire Flip (large tire)
10 Burpees

If it's nice, we'll all meet at the regular place, then head out to the field behind Husky Stadium.

Sunday, May 30, 2010

The Butterfly Kip

Here's a nice explanation of the Butterfly Kipping Pullup from Chris Spealler at CrossFit Park City.

Saturday, May 29, 2010

Monday - No Class

Class is canceled for Monday, so enjoy your three-day weekend, and we'll hit it on Tuesday.

Wednesday, May 26, 2010

Thursday WOD

5 rounds for time of:
5 Overhead Squats (95/65#)
10 Overhead Lunges (95/65#)
15 Shoulder-to-Overhead (95/65#)

Post times to comments.

Tuesday, May 25, 2010

Wednesday WOD - NSAIDs Effects on Soft Tissue Recovery

5, 5, 5, 5, 5 Back Squat
3 X AMRAP Strict Pullups

Post loads and reps to comments.

NSAIDs Effects on Soft Tissue Recovery
NSAIDs, or Non-Steroidal Anti-Inflammatory Drugs, are commonly used to reduce pain and inflammation associated with sports injuries and also often as fever reducers. They generally work by reducing prostaglandin synthesis, and thus lowering inflammation. Some common NSAIDs are aspirin, naproxen(Aleve), and ibuprofen(Advil, Motrin).
NSAIDs should NOT be used for injuries however, and knowledgeable sports medicine physicians know this, because of their dramatic effects on tissue healing. NSAIDs stop the inflammatory healing process required for wounds to heal and studies have shown this effect is dramatic. In one study mentioned in the link below, the breaking strength of a tendons treated with an NSAID was only 30% of that of the control group's tendons not treated with NSAIDs 6 weeks after injury. Other studies have found similar results with ibuprofen, showing a 300% DECREASE in tendon strength at four weeks. You can read up more on this by clicking on the link below:
NSAIDs Hamper Ligament and Tendon Healing
NSAIDs also shouldn't be used for delayed onset muscle soreness (DOMS) for the same reason, they stop the repair process, and have actually been banned in some Eastern European countries' sports programs because they halt the adaptation process that occurs from training.
Instead, for acute treatment of injuries, ice for 20 minute intervals, with at least 20 min in between(don't use heat for at least the first 3 days) and rest the injured area for a day or so. Then, depending on the severity of the injury, start adding movement to mobilize the tissues again and start building strength back into it. Start back slowly, but START, don't think an ankle sprain gives you a free ride to lay in bed for a week. Get back in the gym and either work on other weaknesses you have or work on strengthening and helping recover the injured area, preferably both.

Monday, May 24, 2010

Tuesday WOD - NW Regional Women's Competition Video

10-9-8-7-6-5-4-3-2-1 for time of:
Toes To Bar
1 trip of  60' Sled Push @ Bodyweight each round

Completely different WOD than yesterday's crusher, so you guys should be fine! Awesome job on the Hotel WOD, it was brutal, but you guys really pushed it!

Also, you guys should check out the NW Regional Women's Competition! Rory did a great job, took 9th overall, and is featured quite a few times in the video. The men's competition video is likely coming soon.

Sunday, May 23, 2010

Monday WOD

WOD (see link below)
For time:
100 DB Power clean and thrusters (35lb DB's)
5 Burpees every minute on the minute

WOD Video

Post times to comments.

Wednesday, May 19, 2010

Thursday WOD

For Time:
20 Push Jerks (185/125lbs)
40 Burpees

Post times to comments

Tuesday, May 18, 2010

Wednesday WOD - Ketosis: What is it and how does it work?

"CrossFit Total"
1 rep Squat max, 3 attempts
1 rep Press max, 3 attempts
1 rep Deadlift max, 3 attempts

Warm up to the weight first, then attempt your maxes. Post loads to comments.

Ketosis: What is it and how does it work?
Ketosis is a state in which your body produces chemicals called ketones, which are an alternative fuel source to glucose for many bodily tissues. Typically this occurs during starvation, when the body uses gluconeogenesis to convert muscle tissue protein to glucose in the liver, in the body's effort to save muscle tissue. By substituting ketones, which are made from fat, for glucose in fueling much of the body's systems, there is less of a need to convert muscle protein into glucose, thereby preserving muscle mass.
Ketosis has also been shown as a possible treatment for cancer, because cancer cells cannot metabolize ketones as well for energy as the rest of the body, they need glucose. Ketogenic diets have shown promise for slowing, stopping and even reversing the growth of tumors.
Dr. Michael Eades has written an excellent post drawing out how ketosis works in better detail and why it is the best state to be in if you want to lose fat while preserving muscle mass. He also provides instructions on how to use ketosis to your advantage. In the second post, Dr. Eades explains how ketosis helps our cells clear out cellular debris, helping to prevent the buildups of junk proteins within cells, which is a  contributing factor to aging.
Metabolism and Ketosis
Ketosis Cleans Our Cells
Here is a paper from Nutrition and Metabolism showing that low-carb diets do not necessarily reduce performance in athletes.
Ketogenic Diets and Physical Peformance

Tuesday WOD

50-40-30-20-10 for time of:
Double-unders (or 3X singles)

Post times to comments.

Monday, May 17, 2010


In my class on Evolutionary Medicine today, we acquired limited time access to some great videos and lectures. I've found two lectures on the Paleolithic Diet by Professor Boyd Eaton, one of the more knowledgeable people on the subject of nutrition and our ancestral past. I'd like you to watch one or both of them, they're very informative and will give you a very coherent idea of why many CrossFit athletes eat a Paleo/Primal diet. It's a very limited time deal, so watch them as soon as possible, I don't know if they'll be available tomorrow! Username: Washington
Password: member
Here are the links to the pages:

P.S. After watching the first and part of the second, I've realized that these are almost the same video at the beginning, so feel free to skip until you find the new material in the second video.

Sunday, May 16, 2010

Monday WOD - Northwest Regional CrossFit Competition Recap

"Deadly Burp"
5 rounds for time of:
5 Deadlift (275/185#)
10 Burpees

Post times to comments.

This was a crazy weekend, that's for sure. The Mt. Baker CrossFit team gave it our all, and that's what we came to do. 37 teams competed this weekend, representing affiliates from Washington, Oregon, Idaho, Alaska, Utah, and Nevada.
Day 1 - Saturday
The first affiliate event was a relay of rowing and running. Each team got one rower, and each of the four athletes had to row 50 calories, then in the same order that they rowed, each team member had to run 800m, one at a time until they all finished. Everybody worked hard, and Luke finished it out with a great sprint. We came in with a time of 18:11, in 27th place.
The second affiliate event was a team chipper. Each team member had to do at least 5 reps of each excercise, but anyone could complete the muscleups at the end. As a team we had to complete:
120 Burpees
120 Pullups
120 Overhead Squats (95/65#)
120 Axle Deadlifts (213/123#)
20 Muscleups
Troy and I were the guys in this workout, and we started by alternating between our selves between pullups and burpees. This way we didn't have to change weights as often, and we finished our pullups before any other team in our heat. Troy started getting intermittent cramps halfway into the workout, but he kept pushing through the reps. When we got to the rings, neither the girls or Troy could get any muscleups, so I completed the 20, in 2-3 rep sets. Despite the obstacles, we still managed to finish in 17:39, in 24th place. This bumped us up to 25th overall.
Day 2 - Sunday
The third and final affiliate event was a short one, but an interesting and ultimately pretty fun one. It consisted of a two-person clean & jerk for as many repetitions as possible in 90 seconds, with the weight of the bar at 275lbs for men, and 185lbs for women. The two women went first and completed a noteworthy 12 reps in 90 seconds (some of the other teams got only 15 reps, men and women combined!). After quickly adding 90lbs, it was our turn. When the timer started, we set a pace that was smooth and fast, but as time went on shoulders got fatigued and we slowed down. Regardless, we kept a great pace and got 19 repetitions (just one short of what we were shooting for!) Our total of 31 reps put us at 4th place in that event.
When we checked online, at first it had us at 7th overall, and we were pretty happy with that, but then, when the rankings were posted on the wall, we were 5th! This was a mistake unfortunately, and we actually ended up in 19th place. It was a great weekend, and I can't wait to train with all my team members again soon!

Tuesday, May 11, 2010

Wednesday WOD


3 X AMRAP Pullups
5 rounds of:
30 yd Suicide  Sprint (to the 10-yd and back, 20-yd and back, 30-yd and back)
Rest 3 minutes

Monday, May 10, 2010

Tuesday WOD


5 rounds for time of:
7 Deadlift (225/155#)
30 Squats
7 Handstand Pushups

Scale as needed. Post time to comments

Some Crazy Acrobatics

Sunday, May 9, 2010

Monday WOD

WOD (compare to 4/14/10)

(AMRAP in 2 minutes) X 5 of:
10 Pushups
10 Situps
10 Squats

2:00 Rest in between efforts

Focus on speed, going all out during efforts. (WOD=Workout Of the Day; AMRAP=As Many Rounds/reps As Possible)
Post times to comments.

Wednesday, May 5, 2010

I just wanted to tell everybody, we've made it to 1000 views!

Thursday WOD - These strawberries taste like pineapple!

Pineberries! I wanna try some...


3 rounds for time of:
60 ft Sled Push @ Bodyweight
20 Double Unders (or 60 singles)
10 Strict Pullups

Post time to comments

That topic above about pineberries was just for fun. Now here's some good info from Mark Sisson at Mark's Daily Apple:

Tuesday, May 4, 2010

Wednesday WOD - Clean and Jerk Technique


Wednesday, we will be practicing and refining our Clean & Jerk technique. For those that are already experienced, you can work up to a one rep max. Otherwise, we'll be working with very light weights, and good technique, before possibly upping the weight. Come ready to learn!

I'll leave you with an interesting series on running technique:

Monday, May 3, 2010

Tuesday WOD

5 X 250m Row
3 X 500m Row
1 X 1000m Row
Rest 3 min between efforts.

P.S. Slight change, we'll be rowing, not running tomorrow.

Sunday, May 2, 2010

Monday WOD - An Article on Sleep (It's more important than you think)


5 rounds for time of:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)

More sleep improves performance in athletes