Friday
Dec052008

Nutrition Resources


Online Resources
Nutrition Basics from SimpleFit
Healthy natural nutrition program.

CrossFit Journal 15: Nutrition -Avoiding Metabolic Derangement
Articles: "Food", "The Deadly Quartet", "Responsible Diet Books", "Cholesterol Myths", "Hyperinsulniemia" and more.

CrossFit Journal 21: The Zone
Zone overview and meal plans.

Zone Block Chart
Reference table for block values of common foods.  Also a good comparison of caloric density.

Suggested Reading (Print)
Protein Power Lifeplan Michael and Mary Eades, M.D.

The Paleo Diet Loren Cordain, Ph.D

The Omnivores Dilemma Michael Pollan

Mastering the Zone Barry Sears, Ph.D

Local Vendors
Park Slope Food Coop

NYC Farmer's Markets
Closest Vendors: 40. Grand Army Plaza, 39. Carroll Gardens, 11. Union Square

Nutrition Blogs
Robb Wolf

Modern Forager

Mark's Daily Apple


Lectures
Big Fat Lies with Gary Taubes, 02/06/08 Stevens Institute of Technology
Gary Taubes, 1:11:47
"Gary Taubes, an award-winning writer for Science, the New York Times Magazine and other publications, came to Stevens to discuss his controversial new bestseller, Good Calories, Bad Calories which argues that much of what we have been told about the relationship between body weight, diet and exercise is wrong" Google Video

The Paleo Diet and Multiple Sclerosis Loren Cordain, Ph.D 1:06:21 (Part one: 22:00)
Part one of the lecture covers the rational behind modeling our nutrition after our hunter-gatherer ancestors and data to support its health benefits. Google Video

The Omnivore's Dilemma Michael Pollan 59:05
"The UC Davis Mondavi Center presents bestselling author and UC Berkeley journalism professor Michael Pollan. He explores the ecology of eating to unveil why we consume what we consume in the twenty-first century. Michael Pollan is the author, most recently, of The Omnivore's Dilemma: A Natural History of Four Meals" Google Video

Friday
Dec052008

Rest Day

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Emily is clearly a badass.

Join the CrossFit South Brooklyn Facebook Group
Health-Club Employee Stops Going To Work After Two Weeks The Onion
Nation's Joggers Sick Of Finding Dead Bodies The Onion

Thursday
Dec042008

WOD 12.04.08

Five rounds for time of*:

40 pound dumbbell, walking lunge, 16 alternating steps

40 pound dumbbell, swing, 20 reps

Post time to comments.
*WOD modified due to lack of 50lb Dumbbells.

Accessory work
Alternate the following two tasks, 3 rounds:
L-Sit max hold
500m Row

Mobility Wk3

IMG_3777
Anne, Rob and Fran.

CrossFit Hoboken Winter Challenge Updates:
Affiliates are limited to one team of 6 athletes
Teams must RSVP by Dec. 9th or lose their slot
Athletes are encouraged to donate 5$ each for the trophies and food that went into setting up the event.
Click here for more Info

Well, for Three Years, Every Bite Organic NY Times
Is CrossFit Functional? Spark Sport Conditioning
Strength Standards for Women Gubernatrix >CFNYC

Tuesday
Dec022008

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments
compare to 9.18.08 and 5.10.08

Accessory Work
Buelers!
Mobility Wk2

IMG_1956
Adrian Bozman

Affiliate Challenge at CrossFit Hoboken

"Over at CrossFit Hoboken, we think it's time for some friendly competition. We will be holding an Event on Dec 20th at CrossFit Hoboken.
We would like to invite all of you to field a team of 6 competitors and
join us. It will allow all of us to finally meet in one place and
discuss best practices and other things that will lead to our further
success. December 20th is a key date because it is the same day as our
holiday party. The party will consist of and open bar and buffet. We
have ordered massive amounts of food however, there is a $30 cover to
pay for the bar. All competitors that choose to attend may bring 1
guest. Each team is only allowed 2 trainers (as participants) the rest
must be made up of members of your respective gyms. Please RSVP. Thank
you."

Who's in??

Speaking of events, I'm happy to say that I will be working with Neil of CrossFit Boston and Jason from Albany CrossFit to put on the North East Coast Qualifier for the 2009 CrossFit Games. Headquarters has given us total freedom in deciding the workouts, point system and structure of the qualifier. It's an honor to have been chosen and I'm very excited to be working with two tremendous coaches and people on this project. Stay tuned for more updates on the qualifier as they come.

Monday
Dec012008

Press

1-1-1-1-1-1-1

Post loads to comments
compare to 10.25.08

Accessory work
3 Rounds NFT
Windmill 15 Reps each
Max Ring Support/L-sit

Mobility Wk2

IMG_3703
Medballs make great targets for keeping sit-up ROM consistent.

Pioneer Valley CrossFit

Sunday
Nov302008

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Accessory work

Foam Roll
Mobility Wk2

IMG_3347
Paul on DB Clean Box Jumps

Pat Sherwood on "The Idiot Suit" CrossFit Again Faster

Friday
Nov282008

Deadlift

3-3-3-3-3

Post loads to comments.
compare to 8.23.08, 8.8.08

Accessory work
Turkish Get-Up 2-2-2
Mobility Wk2

IMG_2846
Amy displays a solid set-up position for Wall-Ball. The medicine ball is tight to her chest, her fingers and eyes are pointed towards her target and she's set in her strength stance.

Using a medicine ball for squat depth is acceptable for Wall Ball, high rep air squats and learning progressions. We don't prefer to use them for Thrusters, especially with intermediate and advanced  athletes. Targets are never used on Back, Front and Overhead Squats.
Everyone should strive to develop a distinct feel for what depth is appropriate (safe) for them.  For some, 14" will be too high while for others, it may be too low. At the end of the day, we all know squatting to med balls is easier than not, so use them sparingly.