Complete the following for time:
100 Kettlebell Swings (35/53)
50 Push-ups (CF Style - hand release)
100 Sit-ups (feet anchored) - try to do unbroken
50 Double unders (or singles x 3)
Train Hard - Train Smart 3,2,1 Go!
“Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the LORD is good and his love endures forever; his faithfulness continues through all generations.” -Psalm 100:4-5
The Pilgrims made seven times more graves than huts. No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.
-H. U. Westermayer
Nothing purchased can come close to the renewed sense of gratitude for having family and friends.
-Courtland Milloy
Today's off the wall fact that probably means nothing to anyone is:
Corn is one of the popular symbols of thanksgiving. It came in many varieties and colors - red, white, yellow and blue. Some Americans considered blue and white corn sacred. The oldest corns date 7000 years back and were grown in Mexico.
The Guinness Book of Records states that the greatest dressed weight recorded for a turkey is 39.09 kg (86 lbs), at the annual "heaviest turkey" competition held in London, England on December 12, 1989
The first Thanksgiving was not a feast, but rather a time when Native Americans helped Pilgrims by bringing them food and helping them build off the land.
Last year, at least 400,000 Americans managed to kill themselves based almost solely on what they ate. Heart disease is the country's number one killer and, while some of that comes from genetics, most of it's due to the sugar we put in our bodies. Looking for the most effective, probably most enjoyable way to do yourself in? Eat sugar or a high carbohydrate diet.
-Adapted from Live Science, a science, health and technology news publication, March 2008
Foam rollers offer many of the same benefits as a sports massage. The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.
The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.
Myofascial release is a body work technique in which a practitioner uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones. Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion.
Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group. Spend some time on the roller after your workout.
- From Foam Roller Exercises for Easing Tight Muscles by: Elizabeth Quinn
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Jay and Janice
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