Tuesday December 14, 2010

CrossFit 864
WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Three rounds of:
10 Deadlifts
30 GHD situps

Post your time/weight used on the deadlift.
Go as heavy as possible. Select a weight that will challenge you for 10 reps. If you go with a light weight that's not very demanding that you can knock out for 10 quick easy reps then you will not get as much out of this workout. Do NOT bounce the weight off the floor at the bottom of the movement - this is considered poor form and also a good way to injure your back.

The virgin’s name was Mary. The angel went to her and said, “Greetings, you who are highly favored! The Lord is with you.” Mary was greatly troubled at his words and wondered what kind of greeting this might be. But the angel said to her, “Do not be afraid, Mary; you have found favor with God. You will conceive and give birth to a son, and you are to call him Jesus. He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, and he will reign over Jacob’s descendants forever; his kingdom will never end.”
-Luke 1:27-33

There is no such thing as “firming and toning.” There is only stronger and weaker.
-Rip

Today's off the wall fact that probably means nothing to anyone is:
In Chinese, the KFC slogan "finger lickin' good" comes out as "eat your fingers off".

Strength Training
People of all ages are finding that strength training is critical for almost every goal from injury prevention and post rehabilitation to weight loss and better sports performance. Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns, including heart disease or arthritis, often benefit the most from an exercise program that includes lifting weights a few times each week.

Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person's mental and emotional health.

Benefits of Strength Training

While aerobic activity primarily benefits your heart and circulatory system, strength training does this and so much more. Strength training will add lean body mass (muscle and bone) while improving your heart and circulatory system. The more lean body mass you have, the more calories you burn every minute of every day for the rest of your life. 3 lbs of new muscle tissue burns more fat daily than a 1 mile run!
-From: Living Strong

Do not be afraid of heavy strength training! There are numerous benefits to regular strength training and It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them: arthritis, diabetes, osteoporosis, obesity, back pain, depression.

I have seen this saying a lot lately and I really like it...
"strong is the new skinny"

Train Heavy. Run Fast. Eat like a Cavemen

BE STRONG!
Jay and Janice