tag:blogger.com,1999:blog-23838210782120742932024-02-20T02:32:05.212-05:00Coach DBHDoing the common, uncommonly well!Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.comBlogger136125tag:blogger.com,1999:blog-2383821078212074293.post-45257066878258452822008-12-03T12:23:00.008-05:002008-12-05T14:16:11.603-05:00New Website<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWqxWT5eqzPcUbUWgVwHDq2XQJmMQnlQhIxLsrUIreMdS4vG2KH4e18vHIIkeG1GkRX1MBDW7V62b4P9z4nO2QUrk2vkq1wM1Km38OgchsuoCLnbQV0Air8Ue4pRSm0Ri90vlUG2bhiKA/s1600-h/P1011571.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWqxWT5eqzPcUbUWgVwHDq2XQJmMQnlQhIxLsrUIreMdS4vG2KH4e18vHIIkeG1GkRX1MBDW7V62b4P9z4nO2QUrk2vkq1wM1Km38OgchsuoCLnbQV0Air8Ue4pRSm0Ri90vlUG2bhiKA/s400/P1011571.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5275616343775246514" /></a><br />Crossfit London Has moved its page to:<br /><br />www.crossfitlondon.ca<br /><br /><br />come see us there!Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com4tag:blogger.com,1999:blog-2383821078212074293.post-84372554842658209402008-01-16T00:22:00.000-05:002008-01-16T00:25:47.515-05:00bootcamp photos<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHi8GIcjP5QcDsPkMhmOWxCgBuLZmnhCG-U8_Q0ti9kHX3FKyI3L_KyYx9jx5vCEiHMhZcf3CjA5v-6KT_mTYuiw4QwMtCGCGdaEvJQ9-qsL6xwxDm3sSqJAWkZR4Qu0Hw0H55K6EVNFM/s1600-h/P1011112.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHi8GIcjP5QcDsPkMhmOWxCgBuLZmnhCG-U8_Q0ti9kHX3FKyI3L_KyYx9jx5vCEiHMhZcf3CjA5v-6KT_mTYuiw4QwMtCGCGdaEvJQ9-qsL6xwxDm3sSqJAWkZR4Qu0Hw0H55K6EVNFM/s400/P1011112.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5155941334854701682" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-QTEtHyc3UBQd0vXmyBQFOXg2Cy041_R5UXgfWbpWVeCSWVCbYFKs_JKr6mMxtkQqPk1r7kdRn54UXV2NptT2azPEtIWmPYTxSF7_jby9n5g2r6xkH3_sw-UWvQ8udKK9BSr9SDYVMgA/s1600-h/P1011111.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-QTEtHyc3UBQd0vXmyBQFOXg2Cy041_R5UXgfWbpWVeCSWVCbYFKs_JKr6mMxtkQqPk1r7kdRn54UXV2NptT2azPEtIWmPYTxSF7_jby9n5g2r6xkH3_sw-UWvQ8udKK9BSr9SDYVMgA/s400/P1011111.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5155941145876140642" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioDA1U2096TwOTUwuK25yj_9apPkcroHuGQ1hmQGfylcFEiskW3NsK5hflGg8XMSYbe5hjaSNOvQIYKbp2HF8eSWVBB4UuOgoj7WGkEvrvCbPJ3hChV5DnLzWobxDgqYegFFkbdn32Ph0/s1600-h/P1011106.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioDA1U2096TwOTUwuK25yj_9apPkcroHuGQ1hmQGfylcFEiskW3NsK5hflGg8XMSYbe5hjaSNOvQIYKbp2HF8eSWVBB4UuOgoj7WGkEvrvCbPJ3hChV5DnLzWobxDgqYegFFkbdn32Ph0/s400/P1011106.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5155940961192546898" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsFwOGNsB_25MSsXP9se8_u3ZDuiBKK6oqAoGgCHfhAInMEs0AKPYosOOGkQMy54v68mubFe_hyp8_rU7D7lJfuCZPRSd9OiyTtc83EgTYCJhtgBvuxpibxJvlKsEDcylX3bKzmu8cKt8/s1600-h/P1011091.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsFwOGNsB_25MSsXP9se8_u3ZDuiBKK6oqAoGgCHfhAInMEs0AKPYosOOGkQMy54v68mubFe_hyp8_rU7D7lJfuCZPRSd9OiyTtc83EgTYCJhtgBvuxpibxJvlKsEDcylX3bKzmu8cKt8/s400/P1011091.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5155940780803920450" /></a>Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com1tag:blogger.com,1999:blog-2383821078212074293.post-65384844602096123152008-01-09T22:37:00.000-05:002008-01-10T00:52:15.701-05:00Crossfit Birthday parties<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFO9R29CG7Mi-FDUA46wvnPQJ71yQgCm3W9TEsvW5SdsxaZs7EXXpEZNeDHeZFBWmYnnkyiqIhIojNyX5zlSK_Kiz9cTGGW5Kag_Jk9xDX4dgrhQl8KGkNk8TxLAd-aW-mlAq0PXeS47M/s1600-h/P1010988.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFO9R29CG7Mi-FDUA46wvnPQJ71yQgCm3W9TEsvW5SdsxaZs7EXXpEZNeDHeZFBWmYnnkyiqIhIojNyX5zlSK_Kiz9cTGGW5Kag_Jk9xDX4dgrhQl8KGkNk8TxLAd-aW-mlAq0PXeS47M/s400/P1010988.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5153695371901571634" /></a><br />Yesterday we had our first crossfit birthday party. Brad turned an undisclosed age. So we conducted a regular WOD and then after a brief time period he was presented with the birthday challenge. <br />Brads birthday challenge:<br />Row 500m for time<br />rest time = time for first 500m<br />repeat for a total of 4 rds<br />calculate the total difference in seconds and that number should be less than your age. for example: <br />rd 1) 1:41<br />rd 2) 1:47 (difference 6 seconds)<br /><br />add total difference from initial pull.... and don't sandbag the first pull its a max effort.<br /><br />I think even though a birthday is just another day, mentally it can be significant. So people make a big deal, and others not so much. <br />I typically am reflective of the past year on my birthday more so than on new years.<br />for the past 4 years i have run my age in km's I don't take a watch, or any electronic device... just use it as reflective time, but usually i giver<br /><br />Happy birthday BradCoach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com0tag:blogger.com,1999:blog-2383821078212074293.post-23837997318596911102007-12-24T16:51:00.000-05:002007-12-24T17:14:02.486-05:00getting closer to open<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdxr6Yaw2Baz4vwfLqKsfZoDO8BRK9pJl52_aoTngu_JGJNDNSWjhLPghqd3ThQ19L6oVoTsbVDueehsZn2j6jq5_QVSkVDsQb6NcLQZo6mUFCCzwvfBWgGnjrruCwNhqc9FacXJbtqI0/s1600-h/P1011075.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdxr6Yaw2Baz4vwfLqKsfZoDO8BRK9pJl52_aoTngu_JGJNDNSWjhLPghqd3ThQ19L6oVoTsbVDueehsZn2j6jq5_QVSkVDsQb6NcLQZo6mUFCCzwvfBWgGnjrruCwNhqc9FacXJbtqI0/s400/P1011075.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5147660749577163298" /></a>Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com0tag:blogger.com,1999:blog-2383821078212074293.post-17858677340838489032007-12-21T10:49:00.000-05:002007-12-21T10:54:10.953-05:00gym progress updates<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYR7jCND1MmiWHVrj9Q1IhTH-8rGMK7W0fybxgOqm_kfR1YnWFtMKIGYsKOOW_MLjkV7aiWk6alN3LPR8WEnZGGnNtFxVSjA3dUtGKEgYsq9j1cM3h8gw1XMsIre_2n6iA2AdNAYtnXAc/s1600-h/P1011067.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYR7jCND1MmiWHVrj9Q1IhTH-8rGMK7W0fybxgOqm_kfR1YnWFtMKIGYsKOOW_MLjkV7aiWk6alN3LPR8WEnZGGnNtFxVSjA3dUtGKEgYsq9j1cM3h8gw1XMsIre_2n6iA2AdNAYtnXAc/s400/P1011067.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5146453885241823762" /></a><br /><br />The flooring is almost complete, and I should soon have the pullup bar in place. I'm hoping to start running classes for monday, and have a grand opening in the new yearCoach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com2tag:blogger.com,1999:blog-2383821078212074293.post-18647605276997871032007-12-17T15:59:00.000-05:002007-12-17T16:07:16.048-05:0012 Days of CrossFit<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/ltiY-BqvOIU&rel=1"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/ltiY-BqvOIU&rel=1" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object><br /><br />WOD from crossfit Seatle!<br /><br />A one hundred yard Sprint<br /><br />Two Bear-crawls and a one hundred yard Sprint<br /><br />Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint<br /><br />Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint<br /><br />Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint<br /><br />Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint<br /><br />Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint<br /><br />Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint<br /><br />Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint<br /><br />Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint<br /><br />Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint<br /><br />Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard SprintCoach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com0tag:blogger.com,1999:blog-2383821078212074293.post-55743479716132375752007-12-12T15:46:00.000-05:002007-12-12T15:55:57.299-05:00achieving the unobtainableWhen you have reached your wildest goals, where do you go from there. <br />you may be in shock for a while that "holy shit I did that!!!"<br />If your below average performance is enough to make a mockery of even the best of athletes then what? if you Find a place where you are the best in the group of people, it means that you need to bring more skill to the table. There are always athletes that are better than you especially when we get to the sport specific plain. Challenge yourself to compete with that domain as well as others... re-establish goals and keep pushing forward in the same way. (Step by Step) Take a realistic look at yourself, and realizing that you will need to compete at a higher level is a very important choice to make during training progression. Surround yourself with the best and you will be the best. It's all to easy to hang around lazy people and become lazy with them.Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com0tag:blogger.com,1999:blog-2383821078212074293.post-12609867610055296182007-12-06T00:22:00.000-05:002007-12-06T00:48:27.623-05:00Mental Endurance<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNbwzbZ21Bhlh4FqcXk165rb133RW5uCxrupoykAYwaanqNH2HhBhN6I4om8ZI-a0GGCM174Cl3df8pkYcskC63hduLXahrkPS_Ap1q6XOoxHHgihzL4UewHkZu1aQkbT3okkYuy_H3Q0/s1600-h/Chris+and+dave.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNbwzbZ21Bhlh4FqcXk165rb133RW5uCxrupoykAYwaanqNH2HhBhN6I4om8ZI-a0GGCM174Cl3df8pkYcskC63hduLXahrkPS_Ap1q6XOoxHHgihzL4UewHkZu1aQkbT3okkYuy_H3Q0/s400/Chris+and+dave.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5140731417254195810" /></a><br />Me and Chris G in New Mexico... WOW that seems like a long time ago... i can't wait to go back when I'm 40 and beat my time!<br /><br />I would like to say that physical state has nothing to do with endurance performance, but I can't. I beleive that the mind is a very powerful tool, and that slight changes in mental preparation, can make dramatic effects in the outcome. Physical readiness will make it mentally less challenging if you don't have to push as close to your maximums.<br /><br />I have ran many km's in training for endurance races, and they played an important role in mentally preparing me to know that I can complete further distances. The interesting thing that I've found is that the shorter high intensity workouts put me on the mental/physical edge of quiting much quicker and much more often that the traditional LSD (long slow distance) training. <br /><br />Crossfit has really amped up my metal readiness. I really love the aspect of being prepared for the unknowable task. It's been my experience as a naturally good runner with a great running base, to have success getting faster at longer distance without a large focus on it and getting much stronger in the process.<br /><br />"In the martial arts, the mental state should remain the same as normal. In ordinary circumstances as well as when practicing martial arts, let there be no change in the state of mind- with the mind open and direct, neither tense nor unfocused, calmly relax your mind, and savour this moment of peace." - Five Rings<br /><br />Managing stress and disorientation over long periods without panic or confusion and the pressure of potentially failing is a skill to develop.<br /><br />many athletes will lose track of a simple count during a high intensity workout....what other basic thought processes do you lose during a maximal effort? <br /><br />something to think about....Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com2tag:blogger.com,1999:blog-2383821078212074293.post-19006213214840306102007-12-03T23:59:00.000-05:002007-12-04T00:10:53.294-05:00mood and performance<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR711tl3_TdnP0sTV-kSwKsJvbBFKOk5nQL6FMNqzsm01a5bVaCfQZrApmBWkRT6gYM29W357-6iT5j_ecq3O-4uJNH2_x5nWoC3DZTgHe22_EMGPwB1AJ_4W6gap0IIWTIIqUTct0awg/s1600-r/P1010721.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii862-sQKeyV-Dbhc1aDxa0ySVg0dh6E3RLlQa25tbSTjvh8JFLmrvfhPUtGuh8ANE975CDzAXeQR3-XgJ3Gy74YvHrCTF8kA_wbSNJPZ3sq2lJQIUzecPywSl7zX_P1g-ExY8KIEUf4c/s400/P1010721.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5139980648380920402" /></a><br /><br />Steve after his first full moon workout...look at the smile... I think he likes it!<br /><br /><br />I had a really good day today. I noticed that I was willing to try some stunts that I haven't done before at gymnastics. Being in a good mood makes me willing to try new things.(the daring I'm trying to build) The gym was empty and this gave me the freedom to have room to move and try stuff, without eyes watching, or as many.<br /><br />I also know when I'm having a bad day that, I am more determined when I have a bad day, regardless of result. I can focus negative energy to do something great in some cases.<br /><br />The more I zone and the more I progress closer to goals, the more I'm determined to get there.... if i feel myself as close to something watch out, because I will near kill myself to get something new.<br /><br />How does your day to day affect your performance?Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com3tag:blogger.com,1999:blog-2383821078212074293.post-26996063536620128662007-12-03T11:54:00.000-05:002007-12-03T12:24:56.625-05:00another day in the zone<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKdzG_DauX5JNZr7MSr8gS4Be-LrCA1mcFmsPQXslwLabXlCJaGIHys48u_lzxzlaZc7i_Gw7RwjlMTtgWE58DSEXsVGusJovN_sIgl22kPBmBl9e4BGWFYey-7kKYQ7NcWrm3uVE9b4s/s1600-r/P1011047.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV9shyphenhyphenpvRZhyphenhyphenZLJux5e5a63jrhUgPXDtQKDEZDRMoHXqDijB5OYSzD0UtgdVntNvBcp4z0vTif61xTRk4BJMaVUXeg-ZkZT_o7pzurtzSPkYEgHkZc1FNv9JyP63K6omcFVosjGLoXCNA/s400/P1011047.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5139798713566261826" /></a><br />Thanks Again for all that came out to the performance eating seminar, good luck zoning!<br /><br /><span style="font-weight:bold;">[] = block</span><br /><br />blocks are totaled as Carbs/Protein/Fat as per the 9/7/3 standard<br /><br />8am: <br />8oz water, <br />3 eggs = 3P[], 3F[]<br />1oz cheese = 1P[] <br />4cups spinach fresh = 1 C[]<br />1/3 cup onion = .5 C[]<br />1/2 cup tomato = .5 C[]<br />1 apple = 2C[]<br />15 cashews = 5F[]<br /><br />total 4/4/8<br /><br />11:30am:<br />8oz water<br />4oz cooked chicken breast<br />Large salad (romaine, celery, tomato, cucumber)<br />4TBS of salad dressing<br /><br />1 cup of grapes<br /><br />total 4/4/8 <br /><br />2:30pm<br />16oz water<br />2oz chicken = 2P[]<br />2 cups celery =1C[]<br />1/2 avocado =4F[]<br />pepper for flavour =0<br /><br />2/3 cup rasberries =1C[]<br /><br />total 2/2/4<br /><br />4pm WOD:(heavy lift normally I have more water)<br />3/4 liter of water from pre/post workout<br /><br />5:15pm<br />8oz water<br />4oz Chicken =4P[]<br />2 Cups broccoli raw =1C[]<br />2 cups cauliflower raw =1C[]<br />1 small banana =2C[]<br />8 macadamia nuts =8F[]<br /><br />total 4/4/8<br /><br /><br />9:30pm<br />2oz cheese = 2P[]<br />12 crackers =2C[]<br />12 cashews = 4F[]<br /><br />total<br />2/2/4<br /><br /><br />Days total<br />16/16/32<br /><br />THIS IS A 2X fat Rx... <br /><br />Post your day in the zone for all to see.... !Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com2tag:blogger.com,1999:blog-2383821078212074293.post-40904071485182327382007-11-28T01:04:00.000-05:002007-11-28T01:33:42.446-05:00perfection<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmMqRVtwwEFhYMC77gD9OESA573uR99GmjViR5admgSI8YJvKjMi4VjA1gfONAFls9YDIno91z0Bk17ZGPDRjuaiHvH9d75fzMix0nJDi8a7Lr9-zcel-FDvhg7H-5u26k3MDhyRVLdSk/s1600-h/P1011044.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmMqRVtwwEFhYMC77gD9OESA573uR99GmjViR5admgSI8YJvKjMi4VjA1gfONAFls9YDIno91z0Bk17ZGPDRjuaiHvH9d75fzMix0nJDi8a7Lr9-zcel-FDvhg7H-5u26k3MDhyRVLdSk/s400/P1011044.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5137774483981900290" /></a><br />Post workout on monday!<br /><br />The quest for perfection means that you will have to make some sacrifices to get yourself there. If perfection is a 400lbs deadlift, but your current state is a 100lbs deadlift, continually trying to lift 400lbs is way beyond your means. Taking small gradual steps to get to your goal, and being honest with yourself will be the best thing for long term success. <br /><br />NEWS:<br />I have been hunting for my first location and I've quickly realized that perfection isn't going to happen. I'm fairly sure that I'm going to have a 90% solution. I've decided that a 90% solution now is better than looking for something that doesn't exist. I will give everyone an update when I know more. <br /><br />I want to know what your looking for in YOUR gym. <br /><br />Post personal fitness priorities, and times that you would like to train. feel free to post anonymously, the more that post the more I will have to work with. <br /><br />I'm looking at making different classes based on fitness ability, so there will be a crossfit test to make it into each new level. thoughts???? <br /><br />CoachCoach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com4tag:blogger.com,1999:blog-2383821078212074293.post-85089556520441729282007-11-26T13:39:00.000-05:002007-11-26T14:08:08.872-05:00Gourmet food in the zone<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2CVrezSlqw1oAxlV02muobNANJkY4-1yCzGBiKC-N31bWzs-tjwU3ceyTn8kBFSh1IqgjgapKFCGM9lkh5PrgYDyO2-caXIoF72OdtNTtP7kOr6Wxc2D77qDTI8T7F1EjUwT0tthusrA/s1600-h/P1011045.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2CVrezSlqw1oAxlV02muobNANJkY4-1yCzGBiKC-N31bWzs-tjwU3ceyTn8kBFSh1IqgjgapKFCGM9lkh5PrgYDyO2-caXIoF72OdtNTtP7kOr6Wxc2D77qDTI8T7F1EjUwT0tthusrA/s400/P1011045.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5137221515532474866" /></a><br /><br />Many people that are successful zoners are committed to just eating ingredients. Simply having something for Carbs, Protein, and fat. This is a simple approach and will get you great result, but may leave you wanting more. Instead of going out to eat were oil,salts and many other things that you may or may not realize are being added into your food, why not either make nicer food for yourself within zone requirements. Or just step back to zone principles for the night (which is going to keep you closer to success)<br /><br />With some fairly simple prep, this meal was made quickly,And as always I pre-cook my protein for the next day... <br /><br />Ingredients:<br />Boneless skinless chicken breast<br />Pre-cooked spinach<br />Fresh garlic<br />olive oil<br />Feta cheese<br />plain yogurt <br /><br />Instructions:(makes enough to stuff aprox 4 chicken breasts<br /><br />carefully fillet a pocket into aprox 4oz chicken breasts.<br />In a bowl Mix finely mined garlic 1 large clove. Add and entire package of precooked strained spinach. Crumble a few oz's of feta into the mixture (more if you like). add a splash of olive oil, and 2 spoons of plain yogurt (yogurt being a substitute for mayo, and because mayo is mainly oil we add the olive oil)<br />Mix all together and season with pepper.<br />the pockets for the chicken will need to be covered, or pinned together. typically they will say to wrap in bacon. I chose to use more filleted chicken to cover the holes. pin them down with water soaked toothpicks so the pocket is, for the most part sealed. Turkey bacon would also be a good option.<br />cook at 375 for aprox 45-60mins or until chicken is no longer pink inside.<br /><br />Serve with a Large salad and have some fresh fruit for desert.<br /><br />Bon Appetite!Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com0tag:blogger.com,1999:blog-2383821078212074293.post-25284614321699543522007-11-21T18:57:00.000-05:002007-11-22T11:02:05.394-05:00who do you want as your strength coach!<object classid="clsid:d27cdb6e-ae6d-11cf-96b8-444553540000" height="388" width="464"><param name="movie" value="http://www2.funnyordie.com/public/flash/fodplayer.swf?1194729277"><param name="flashvars" value="key=644fd34a4a"><param name="allowfullscreen" value="true"><embed flashvars="key=644fd34a4a" allowfullscreen="true" quality="high" src="http://www2.funnyordie.com/public/flash/fodplayer.swf?1194729277" type="application/x-shockwave-flash" height="388" width="464"></embed></object><noscript><a href="http://www.funnyordie.com/videos/644fd34a4a">Will Ferrell is USC strength coach Chuck Berry</a><br /><br />just a funny video<br /></noscript>Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com3tag:blogger.com,1999:blog-2383821078212074293.post-39730750793406179622007-11-21T16:52:00.000-05:002007-11-22T01:07:03.447-05:00getting to a distance goal!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih9LyEDUuuNPNofUEWqWfebsy7Hyq191oqbhbnLUM1sp3_MWgvuGzsJmXwraDpOSVrpwhP3DJXbVfOx9ENdv-RBzjZAaHT3srnVkY2A8_BP8LgxCdLTOufRJLHWeMXGVvMDMu_OZaxJ74/s1600-h/bataan6.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih9LyEDUuuNPNofUEWqWfebsy7Hyq191oqbhbnLUM1sp3_MWgvuGzsJmXwraDpOSVrpwhP3DJXbVfOx9ENdv-RBzjZAaHT3srnVkY2A8_BP8LgxCdLTOufRJLHWeMXGVvMDMu_OZaxJ74/s400/bataan6.jpg" alt="" id="BLOGGER_PHOTO_ID_5135421739551857122" border="0" /></a><br />Me running the Bataan Death March in March of 2004. 43km with rucksack in New Mexico (500ft of elevation during the race, and 2 miles of loose sand) Read more about the race at <a href="http://www.bataanmarch.com">www.bataanmarch.com</a><span style="text-decoration: underline;"></span><br /><br /><br />As of recently my fitness spirit has led me to obtaining a great 500m rowing time. (1:30... currently I'm at 1:34.8) There are many ways to train for a goal, but sometimes the way you track something or time it, can change the way you think.<br /><br />for example<br /><span style="font-weight: bold; font-style: italic;">Standard</span>: the way in which most people will time an even. Press Start and GO and then move and press stop when complete. this gives you an idea of how much longer than your goal it takes you.<br /><br /><span style="font-weight: bold; font-style: italic;">Reverse</span>: If you have a goal time this will give you a better example as to how much time you have left to complete the task. Set time to goal time and watch those seconds disappear. Track how far you have left and close that distance. (excellent on the track and dead simple on the rower)<br /><br /><span style="font-weight: bold; font-style: italic;">Pace:</span> If you have the luxury of running with someone that can make your goal time, give it a try and see how long you last. On the rower set your pace boat and try to keep up!<br /><br />With all distance training, even sprints there is a method to the madness. They are tactical events and should be treated at such. Even though you have me beat from the line I will have more energy to pass you at the end. Negative splits, meaning that the second portion of the race is ran/rowed whatever faster than the first. This strategy will lead to drastic time improvements. Remember that the end of the race, is the important part to be ahead at.Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com2tag:blogger.com,1999:blog-2383821078212074293.post-65608634836526144532007-11-20T01:56:00.000-05:002007-11-20T02:16:57.584-05:00disease<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZb46vXnRjhlRohJPTKVnXdmmTrdLP5wSWlfBSLSO06m40Y1rmLuE72UOh2GbhiNspTEHqA4LXtHO2aezAusO3rSQZdLiBVamKltLH-T0UtXG_43vJawURDNCNLhoaCchZccCTRbZOua0/s1600-h/P1011018.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZb46vXnRjhlRohJPTKVnXdmmTrdLP5wSWlfBSLSO06m40Y1rmLuE72UOh2GbhiNspTEHqA4LXtHO2aezAusO3rSQZdLiBVamKltLH-T0UtXG_43vJawURDNCNLhoaCchZccCTRbZOua0/s400/P1011018.JPG" alt="" id="BLOGGER_PHOTO_ID_5134816647379327442" border="0" /></a><br /><span class="querybold"><span class="artcopy"> Any diseases and conditions that cause illness in humans <span style="font-weight: bold;">is </span>nutrient related. They may include deficiencies or excesses in the diet. Obesity and eating disorders, and chronic diseases such as cardiovascular disease, hypertension, cancer, and diabetes are cause by intake. Nutritional diseases also include developmental abnormalities that can be prevented by diet.<br /><br />Chinese medicine has been using natural methods to prevent disease for thousands of years successfully. I beleive in eating real foods, that are unprocessed to accomplish this task.<br /><br />Why is this not commonly known information???? Large groups such as the FDA in the US have determined that diseases are to be cured by drugs, even though they themselves admit that ALL disease is caused my nutritional intake. Scurvy is the best example of this. I could go and eat oranges and be 100% cured from scurvy, but I would be prescribed Vitamin C..... now in this case I would say both are equal solutions. In many scenarios they are not. Side effects from drugs are typically unknown or considered acceptable.<br />Do you accept unknown side effects.<br /><br />many times drugs usefulness are very ineffective are fixing problems. Cold medication is a perfect example of this.<br /><br />There are no side effects to eating properly, only side benefits.<br /><br />Any of my zoners out there post your experiences in how you feel day to day, or how about how long you have been on the diet and when the last time you were sick was (and how long it took before you were better).... It's amazing how simple this is and that the food that makes you perform better will make you lengthen your life, and prevent disease.<br /><br />Eat and perform like a champion, live a long and full life!<br /><br /><br /></span></span>Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com0tag:blogger.com,1999:blog-2383821078212074293.post-56976336455787766582007-11-19T02:06:00.000-05:002007-11-19T02:28:34.165-05:00Put yourself to the test!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.nmsu.edu/General/ucomm/public_html/Panorama/images/test_cheating.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://www.nmsu.edu/General/ucomm/public_html/Panorama/images/test_cheating.jpg" alt="" border="0" /></a><br />Mixing testing weeks into your training can be a realistic wake up call. Many crossfitters use the crossfit north fitness standards sheet. This is a very interesting read and has been a great challenge for me to overcome my one dimensional athletic skills. The best part about being conscious of your short comings is that you can adjust your training to overcome these.<br /><br />An example of this is that many people will feel that strength is their weakness and will add more strength days into their training (1 out of 3 days will be heavy lifting)<br />This strategy can be used for sport/works specific goals.<br /><br />A big part of the testing is the attitude of setting personal records and not just saying I know I can do this or that. <span style="font-weight: bold;">Do it</span>.... and set a record! <span style="font-weight: bold;">DON'T CHEAT YOURSELF</span><br /><br /><a href="http://www.crossfitseattle.com/Skill%20Levels%201-IV%20spreadsheet.pdf">Fitness skills test sheet</a><br /><br />Good luck, and feel free to post or tell me your results.<br />Set new goals based on test results!!!!!!!Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com1tag:blogger.com,1999:blog-2383821078212074293.post-62614224252925323552007-11-16T02:55:00.000-05:002007-11-16T03:29:00.631-05:00logdriverLogdrivers are hardcore... they exude many things that many athletes of today couldn't perform for 15 seconds and they do it everyday all day, and lets not forget they please their women <span style="font-weight: bold;">completely</span>!<br />keep that in mind if thats what your training for!<br /><br />many men with naturally great grip strength usually share a common trait. Their daily life will involve a thick handled tools (sledge, axe...) Thick handled objects in training will improve your grip significantly. kettlebells, sledge hammers. Grip can be a common failure for many athletes and they aren't even aware of the weak hands being the failure.<br />Grip can be broken down into a few catagories:<br />crush grip, pinch grip, and support grip<br />working all of these into your training will unleash power you didn't even know you had. remember that because the muscles are very small relative to limbs, it will take a long time for the muscles to grow. be patient, tendentious can creep up on you if you aren't careful with training each equally.<br /><br />if you don't have badass clauses then the chances of you having great grip strength in my mind is pretty slim. A grip workout when done properly can give you the same DOMS effect that an other workout will do....<br /><br />cardio respiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness<br />are the 10 physical skills that we train to be a crossfit athlete.... use these to plan your individual training. Train hard and obtain the skills and at least then you can fall back on being a logdriver!<br /><br /><object height="355" width="425"><param name="movie" value="http://www.youtube.com/v/rPDi9DzihrE&rel=1"><param name="wmode" value="transparent"><embed src="http://www.youtube.com/v/rPDi9DzihrE&rel=1" type="application/x-shockwave-flash" wmode="transparent" height="355" width="425"></embed></object>Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com0tag:blogger.com,1999:blog-2383821078212074293.post-86069430566464531072007-11-13T14:24:00.000-05:002007-11-13T14:57:08.946-05:00Reading<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifem-LgH4eHFyRjy3pv9Rs7kM2o0MhgfwTUFdXZN-wLVA9wHGodt_ygEDzGKQ19c-wPiXZ9_yBOhvWHutbIV_S9g8LdS3vs8ihyp7qrMNgP3sXWQGzM6RsXz5lE5pnddMPdqLDcaRM_j4/s1600-h/starting+strength+cover.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifem-LgH4eHFyRjy3pv9Rs7kM2o0MhgfwTUFdXZN-wLVA9wHGodt_ygEDzGKQ19c-wPiXZ9_yBOhvWHutbIV_S9g8LdS3vs8ihyp7qrMNgP3sXWQGzM6RsXz5lE5pnddMPdqLDcaRM_j4/s400/starting+strength+cover.jpg" alt="" id="BLOGGER_PHOTO_ID_5132416419398477506" border="0" /></a><br />There are many books on many subjects, many of which get lost in form rather than function. With crossfit training it can be difficult to seek out "expert" advice from specialist trainers. When talking with an Olympic lifting coach, the typical response to crossfit is that its interesting and has good principles but will ultimately slow the progress that one would make Olympic Lifting. YES it will but the sacrifices made by not training in one domain of fitness, allows the crossfit athlete to be better at all other domains than the one dimensional athlete. Making you ready for the unknowable task and making daily life, combat, and sporting an easier experience.<br /><br />How do I interpret what I read. There are basic principles that crossfit follows. When a specialist info breaks these rules (for example to increase a maximal deadlift typically a powerlifter will widen the foot stance to shorten the distance the weight travels) this breaks 2 rules 1.) increase ROM 2.) athletic position is somewhere between hip and shoulder position for the feet, this is where we jump and run from, and we should also train from.<br />the goals are different. The power lifter just wants more Lbs lifted when the crossfitter wants more strength and more strength will be made , by increasing the work load .<br /><br />Many times we will take the form from the expert or high performance athlete in that genre of sport. We will take the spirit of their best workouts , and then add crossfit principles by increasing the ROM and increasing the intensity.... the effect tend to be quite dramatic.<br /><br />I personally have done 21-15-9 years before crossfit was around Greg Glassman did not invent that. What he did do, was remove the expectation of rest, making this dramatically different.<br /><br />he also made up pukie the clown!<br /><br />books that are well received in the crossfit world.<br /><br />-Starting Strength - Mark Rippetoe and Lon Kilgore<br />-Gymnastics and Tumbling - United States Navy (1944) review available on crossfit.com, in the free journals section<br />-Entering the Zone - Dr.Barry SearsCoach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com0tag:blogger.com,1999:blog-2383821078212074293.post-52245705553111237592007-11-06T20:13:00.000-05:002007-11-06T20:50:30.676-05:00The AbmatThe Abmat is an excellent training tool. It's purpose is to put or back int he correct position and ensure full range of motion during a regular sit up. I don't feel like giving it all the hype like they do on television and say that you'll get a six pack from using it, so I won't. What I will say is that this WILL help develop abdominal power and co-ordination at a low cost. (or free I will mention at the end)<br />as with the GHD sit up we have learned that we don't need to bring our sternum closer to our pelvic bone to create great "core strength" or mid line stabilization. There is a powerful set of movements you can do by keeping your back in a flexed position during the situp.<br />Opening your hips into a butterfly position will be even more powerful.<br />All of these movements will enforce a FULL ROM which is often cheated without even knowing it during a regular sit-up. I have personally felt the power of these helping to alleviate daily back pain, in combination with some other movements.<br />By cushioning the lumbar, the Abmat<span style="text-decoration: underline;"></span> forces you to rely solely on abdominal effort to move your torso through the full range of motion. The opportunity to engage your hip flexors for that initial “umph” at the beginning of the movement is gone. Instead, your lower abs alone are left to do ALL of the work.<br /><br />If something is injured it will require rest time, but at some time you will need to SLOWLY and gradually strengthen it again, so that you can avoid re-injury.<br /><br />for more information here is an article from <a href="http://www.backbuilder.com/abmat_situps.htm">backbuilder.com click here</a><br />this article is a great break down of the mechanics during both traditional and abmat situps.<br /><br />Free abmat:<br />The thickness is aprox 2 inches at the max height. I found folding and rolling a towel to be semi effective. With time and numerous reps you will have to re-adjust the folding and rolling, But a great substitute for no money. My towel has pushed me to purchase these for the gym... I suspect people will be asking me for them after a couple weeks.Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com2tag:blogger.com,1999:blog-2383821078212074293.post-35765166908757393582007-11-04T13:49:00.000-05:002007-11-04T14:03:53.073-05:00Nasty girls3 rounds for time of:<br /> 50 Squats<br /> 7 Muscle-ups<br /> 135 pound Hang power cleans, 10 reps<br /><br /><a href="http://media.crossfit.com/cf-video/051204.wmv"><span style="text-decoration: underline;">Nasty Girls Video</span></a><br /><br />Many people will tell me that the first crossfit video that they watched was "Nasty girls". Is it the title that draws the attention, or the performance in the video, or just the good music. It's inspiring to see women doing what most men can't do, I think. <br />The first time I did this workout I was just proud to finish it (muscle-ups being the toughest portion) Now although a tough workout, it isn't so much of a religious experience. I've been crossfitting for a while now and if I look back to when I saw this video the first time and thought OMG thats impossible, to now where I am competitive to the ladies times, I have come a long way.<br />Crossfit is a journey, that isn't an easy one. The only promise is, if you work hard you will get results. who would have thought!<br /><br />Brand X scales it as such:<br /><span class="postbody">Big Dawgs: <br />as Rx'd <br />women 95#<br /><br />The Porch: <br />3 rounds for time of: <br />50 Squats <br />14 Jumping Muscle ups <br />115# Hang power cleans, 10 reps <br /><br />or <br /><br />3 rounds for time of: <br />50 Squats <br />35 pull ups <br />35 dips <br />115# Hang power cleans, 10 reps <br /><br />women 80#<br /><br />Pack: <br />3 rounds for time of: <br />50 Squats <br />10 Jumping Muscle ups <br />95# Hang power cleans, 10 reps <br /><br />women 65#<br /><br />or <br /><br /><br />3 rounds for time of: <br />50 Squats <br />35 pull ups <br />21 ring dips <br />95# Hang power cleans, 10 reps <br /><br />women 65#<br /><br />Puppies: <br />3 rounds: <br />20 Squats <br />10 Assisted Pull ups <br />10 Assisted Dips <br />10 Hang Power Cleans 25-35# <br /><br />Buttercups: <br />3 rounds: <br />20 Squats <br />10 Assisted Pull ups <br />10 Assisted Dips <br />10 Hang Power Cleans PVC-20#</span>Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com2tag:blogger.com,1999:blog-2383821078212074293.post-33641769427491686172007-11-02T10:30:00.000-05:002007-11-02T10:37:14.842-05:00Rubber mat moving!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFCwGn_fWsCOZsCEDaRMtQdst9UnUfPR8JJWKpoe0R-dusw8zo5IwbwwZsIR2uov8zvbF2GdN9bb5oAGJh2jL1QOwlhlC07rvFCzRVWerGbVlND5zzFWK36C6xRmkEabBghZRHv7FNNwg/s1600-h/P1011040.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFCwGn_fWsCOZsCEDaRMtQdst9UnUfPR8JJWKpoe0R-dusw8zo5IwbwwZsIR2uov8zvbF2GdN9bb5oAGJh2jL1QOwlhlC07rvFCzRVWerGbVlND5zzFWK36C6xRmkEabBghZRHv7FNNwg/s400/P1011040.JPG" alt="" id="BLOGGER_PHOTO_ID_5128267086009652866" border="0" /></a><br />WOD:<br />Move 5300lbs of 4x6 rubber mats up 3 fights of stairs and load them into a truck. Rest 2hrs Carry mats 50ft and stack them. for time.<br /><br />Thanks Brad, and PJ I wouldn't have been able to do that alone!Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com4tag:blogger.com,1999:blog-2383821078212074293.post-38858659547668174762007-10-30T23:31:00.000-05:002007-10-30T23:19:31.757-05:00Foam Rollers:Foam rollers are used to increase soft tissue condition and increase range of motion. Although it may look like it feels nice, this will hurt! This is an important thing to mix into your stretching routine. <br />If you tie a knot in a rope and then you pull on the rope the knot will only get tighter. With a foam roller, you will break up all those knots, adhesions, and scar tissue that tend to accumulate over time and not only will you improve range of motion (no more knots), but you'll also improve overall tissue quality as well.<br /><br />trigger points occur when the muscle has been over stimulated. These point can cause pain or can be pain free until direct pressure is placed on it. Trigger points can often send referral pain to another point. An example of this is tennis elbow. The issue is the extensor muscles in the hand but the pain is felt on the outside of the elbow.<br /><br />now because most of you aren't aware of all the accu/trigger points the foam roller will allow you to do some basic moves and because the trigger points are in a swollen state they will be the highest point and thus the foam roller will put all of the pressure you apply onto it. (This is the part that hurts) When you feel this, you will want to slow down the roller and then repeat the spot you are rolling on until, if possible it doesn't hurt. It may take multiple sessions to free up scar tissue and knots in certain areas.<br /><br />there are many products that accomplish the same thing, but this has to be the most economical and easiest to accomplish (this is why I choose it) It must be obtainable!<br /><br /><span style="font-weight: bold;">The Stick</span> is a short flexible stick with mini rollers on it. its more portable, but doesn't allow you to put the same pressure as a foam roller.<br /><br /><span style="font-weight: bold;">Migun Beds </span>is a bed that has round jade stones that are heated and roll to accomplish the same task as the roller. Although it says you can lay on your front, I beleive it to be designed solely for your back and legs. This uses inferred which really helps with muscular recovery. The downfall is these beds are very expensive and I beleive to be limited in the capabilities and is a one size fits all solution (meaning that it doesn't adjust based on height, which is a policy that I'm strictly against) plus side because they are a growing company they offer free treatments in their locations once you buy your own sheets to put on the bed $10<br /><br /><span style="font-weight: bold;">Massage </span>I don't think I need to describe how this works but lets be honest, this really depends on the skill of the RMT and as well how much time and money you can put towards your treatments. This is also why some people will say they are sore after a massage. (this is a good thing)<br /><br />Fact: Soft tissue and range of motion are huge factors involved with human performance. look into it try it!Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com1tag:blogger.com,1999:blog-2383821078212074293.post-30026818714886401992007-10-30T11:33:00.000-05:002007-10-30T11:49:52.445-05:00The skeptic<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.crossfit.com/mt-archive2/crossfit_MtMadonna.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://www.crossfit.com/mt-archive2/crossfit_MtMadonna.jpg" alt="" border="0" /></a><br />On the weekend I was talking with Tony Budding the crossfit media guy. He had mentioned when we were talking about Olympic lifts, that he out lifts Greg Amunston (who we all know to be imortal) by up to 40% on all lifts but deadlift, But even on heavy lifting CF workouts Greg will out perform Tony. (by 12 mins on Linda is what he said I think)<br /> If Mark Rippetoe was asked he would tell you that an increase in max dead lift will make you better at what you do. For example a bicyclist would get faster because each spin is a smaller % of the work done in a deadlift. This is true, but to a point. For the novice athlete any gain in strength will assist, but when we move beyond a certain point of strength we are sacrificing other skills.<br /><br />The lesson learned here is that heavy strength days are important part of our training, but absolute strength doesn't not equal absolute dominance. Crossfit defines fitness as the practical application of power across broad and modal time domains. So when Tony can out perform on single rep maxes, and Greg can and does outperform in all other ranges, who has the practical output of power?Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com0tag:blogger.com,1999:blog-2383821078212074293.post-77951801877111523222007-10-25T16:34:00.000-04:002007-10-25T19:32:01.422-04:00O-zone review<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghqhA3lW-J6zVoWji88OB_sz4lnnbw0XR0-rfDOJbfrRcrLPBZOtH7qu9kTiE-0l-wLg6pM1u98H-2OFRkpe2cXvItVjzNK26qHlPIlqtbe5oO7fIbTW6BzVABI4bCe6on-cexw_xrmJU/s1600-h/P1011026.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghqhA3lW-J6zVoWji88OB_sz4lnnbw0XR0-rfDOJbfrRcrLPBZOtH7qu9kTiE-0l-wLg6pM1u98H-2OFRkpe2cXvItVjzNK26qHlPIlqtbe5oO7fIbTW6BzVABI4bCe6on-cexw_xrmJU/s400/P1011026.JPG" alt="" id="BLOGGER_PHOTO_ID_5125419127555413618" border="0" /></a><br />WOD: the 400m is run together and everyone is working in pairs, only one athlete works at a time each athlete does all 50 reps<br />Run 400m<br />50 wallball<br />50 KB swings<br />50 pushups<br />50 box jumps<br />run 400 m<br /><br /><span style="font-weight: bold;">The Ozone</span> is a organic fast food place located @ 1426 fanshawe park rd close to fanshawe park rd and hyde park rd.<br /><br />Their logo is real food fast. Upon entering the store there is natural wood tables and cabinets, with bright orange accent on the wall, the free standing chairs were transparent orange as well.. I found this quite distracting, and also plastic just goes against the feel of what I think they are trying to create. The feel of the crowd in the restaurant was that of the star bucks yuppie crowd. I am very anti-starbucks because A) I dont drink coffee and B) I think its a big giant corporation that makes passive moves to appear to be earth friendly to attract the un-educated donations and gain patronage of the customer that has more money than brains.<br /><br />The only reason I went was because I saw a $2 of a combo coupon in the house and thought i would try, also curious as to how expensive it could be that they can knock $2 of the price.<br /><br />the order: <span style="font-weight: bold;">$6.99 1/4lb burger combo</span><br />1/4lbs burger<br />with spinach salad<br />and juice box to drink (250ml)<br /><br /><span style="font-weight: bold;">Burger:</span><br />the burger gets dressed the way you like it, but the toppings were a little meager and the "organic" Hienz catchup made me laugh. 1/4 lbs cooked is the right portion but not enough protein when weighed raw for 4 blocks. you do get your choice of whole wheat or white bun though... flavor of the burger was not bad... i would rather a hand made patty if i have to wait for it.<br /><span style="font-weight: bold;">Side:</span><br />they had 2 or three types of fries and 3 types of salad ( ceasar, greek, spinach)<br />the had 4-5 types of dressing which all looked to me to be sugar shots. The spinach salad i had was so sad, it was just leaves with maybe 1 1/2 mushrooms cut on top of it. so the sweet salad dressing made up for lack of content.<br /><span style="font-weight: bold;">Drink:</span><br />then we get to drink options... fountain pop or organic drink box.... i don't do pop, so i goto the drink boxes to find no less than 26grams of sugar in one box (I think I would rather have a kitkat at 22grams of sugar)<br /><br /><span style="font-weight: bold;">Service:<br /></span>they took the order correctly and had a clean shop, but going to a "fast food" place I expect my food to be near instantly ready not to take my name and have a seat and then be called up when its ready... I consider this un-acceptable in this type of industry, I'm already sacrificing my health (shortening my life) why do I have to give you my time too!<span style="font-weight: bold;"><br /></span><br /><br />Basically I think its sad that people would come to a place like this and think that it would be possibly a weight loss option, or that this will change their life in some significant way. Although I do beleive in organic products I don't beleive in organic pricing. When you buy organics at a farmers market they are usually equal prices, because its coming direct from the farmer. when it has this mass market name attached to it, people hold false value in the product. This is similar to paying more money to live closer to your neighbor. The fact is, that most food in the grocery store today, when tested would meet organic testing requirements, but the farmer has simply not paid to have the "organic certification" put on his food. Most farmer don't make more money selling organics, and haven't used the bad pesticides in years anyways. 10yrs pesticide free is organic.<br /><br />Overall rating 2.5/5<br />they did have some healthy options, but the foods flavor was pretty weak overall. Doesn't organic culture boast better flavor? Sugars are available in almost all products given from them. and they make no real effort to be part of the healthy earth lifestyle that I would attach the word organic to. salad portion was small and lacked in vegetable variety. <span style="font-weight: bold;">over priced!<br /><br />remember organic just means pesticide free not necessarily healthy!<br /><br />Meats and vegetables<br />Nuts and Seeds<br />Some fruit<br />Little Starch<br />NO SUGAR<br /></span>Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com1tag:blogger.com,1999:blog-2383821078212074293.post-44332037018003192862007-10-23T12:19:00.000-04:002007-10-23T12:43:04.948-04:00Olympic lifting with Mike Burgner<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUQbXsfoNQExwbQZMToqVvTW9qoUClNRQVv3FYPqhpqJ1RXVRnoHszLwQ2p21J6RiU03R7Naw_vEUg2ezpuT6N-uSe60uPMVlHS_fXXmKXZTD29vdIxk9zk22SJZOpoPijCa8wwSU_68k/s1600-h/00_snatch_balance.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUQbXsfoNQExwbQZMToqVvTW9qoUClNRQVv3FYPqhpqJ1RXVRnoHszLwQ2p21J6RiU03R7Naw_vEUg2ezpuT6N-uSe60uPMVlHS_fXXmKXZTD29vdIxk9zk22SJZOpoPijCa8wwSU_68k/s400/00_snatch_balance.jpg" alt="" id="BLOGGER_PHOTO_ID_5124228925657870626" border="0" /></a><br />Coach Mike Bergner:<br />I had a great day of training with Mike. Even though I know the lifts I learned a lot about them. different words and drills create a deeper understanding. Being that I don't have any coach thats tough on me, I really liked getting back to the aching and sweating that I hesitate in doing to myself.<br /><br />Olympic lifting is just the Clean and Jerk, and the Snatch... both movements start from the ground and end with the weight overhead and you standing straight up and down.Coach Dhttp://www.blogger.com/profile/03582545142668398767noreply@blogger.com0