DAC CrossFit Monthy Archives

Wednesday, December 30, 2009

Tuesday December 29, 2009

December 28,2009

Schedule for this week

Monday
6-7 AM
9-10AM
3:30-4:00 Kids CrossFit
4-5PM

Tuesday
9-10 AM
4-5 PM

Wed
6-7 AM
9-10AM
3:30-4:00 Kids CrossFit
4-5 PM

Thursday
9-10 AM ONLY

Friday
NO CLASS

Saturday
9-10 beginners FREE
10-11 Advanced workout at DAC





WOD

70 Double Unders
60 Kettlebell Snatch (24kg/16kg)
50 Box Jump
40 Wallball Burpees (20#/14#)
30 Pull Ups CTB
20 Clean and Jerks (135#/83#)
10 Clapping Push Ups
*Courtesy of Crossfit Stockholm

December 25, 2009

The Night Before CrossFit by Drew

'Twas the night before CrossFit, when all through the gym
Not a creature was stirring, and the lights were all dim;
The jump ropes were hung by the GHD with care,
In hopes that Pukey the Clown soon would be there;
The CrossFitters were nestled all snug in their beds,
While vision of kettle-bells swung in their heads;
And Conor tool off his Vibroms, as Catlin rolled out her quad,
For they had just settled down after a long grueling WOD,
When outside the room there arose such a clatter,
Conor sprang from his box to see what was the matter.
Away to the door he flew like a flash
Stood up too quickly and threw up in the trash.
When, what to his wondering eyes should appear,
But a sick looking clown, with all sorts of gear,
With a little sly look, ever so lightly and quick,
Conor knew in a moment that that clown was sure to be a dick.
And he whistled and shouted, and called them by name;
"Now, Speeler! now, Wolf! now OPT and Bozman!
On Everett! on Freddy! and Don't forget Glassmen!
To the top of the rope! to the target on the wall!
Now dash away! Dash away! Until you all fall!
As dry heaves that before the wild vomiting fly,
When he meets with an obstacle, he doesn't feel shy!

So up to CrossFit the Clown he did fly,
With a sled full of toys, Pukey must have been high!
And then, with a twisting, Conor heard at the door,
The pounding and pawing of that stupid clown whore.
As Conor drew in his head and was turning around,
Bursting through the door, came Pukey the Clown.
He was dressed all in fur, from his head to his foot,
And his clothes were all tarnished with ashes and soot;
A bundle of weights he had flung on his back,
And he looked like Jessie Gray as a matter of fact.
his face--how is san! his arms were so hairy!
His eyes were so red, he looked freaking scary!
His droll little mouth was drawn up like a bow,
That I must repeat: o what a hoe:

The stump of a pipe he held tight in his teeth,
And the smoke it encircled his head like a wreath;
He had a narrow face and a real lanky belly,
To tell you the truth he was really quite smelly.
He was awkward and wierd, that old CrossFitter clown,
And Catlin laughed when she was him, that's when the clown started to frown;

A twitch to his eye and a twist of his head,
Soon gave Conor to worry the clown was half dead;
He spoke not a word, but went straight to his work,
And loaded all the bars and then did a Split Jerk,
And just before running as he got ready to Pose,
you could honestly see, he was way on his toes;
He sprang to his sled, to give his team a whistle,
And away they all flew like the down on the Pistol.
But I heard him exclaim, ere he drove out of sight,

"Get your protein on and have a good-night"





Go to the Photo and Video Section for more Christmas fun!

Merry Christmas!

Wednesday, December 23, 2009

HOLIDAY SCHEDULE

Thursday December 24th 9:00 a.m. class only.
Friday December 25th -no classes gym closed

Thursday December 31, 2009-9:00 a.m. class only
Friday January 1, 2010-no classes REST DAY

Permanent change is Schedule-There will only be 5:30 p.m. class on Friday and it will be a Running class!!!!

Starting next week 9:00 a.m. class 5 days a week-Mon-Fri.


WOD

Wednesday, December 23

Lift
3x5 Bench
WOD
3 rds
7 Muscle-ups
21 Burpees with one foot jump








A Device to De-Stress Your Workout
By SARAH BOWEN SHEA
AFTER a night that included several beers and not enough sleep, Keith Gillis, a 31-year-old cyclist in Truro, Nova Scotia, set out on a 74-mile road ride with the caveat that he was feeling fatigued. Yet two-thirds of the way through the ride, Mr. Gillis said, he was setting the pace, riding ahead of his cycling partner. “Even though I’d felt tired at the start, I had the energy to lead, and I wasn’t out of breath,” he said.
To what did he attribute his stamina? A flexible mouth guard by a Canadian company called Makkar that he has been biting on while riding since April. When fellow cyclists ask him why he isn’t winded when they are, Mr. Gillis tells them, “because I have my Superman guard in.”
Mr. Gillis is among a small but growing number of athletes wearing what manufacturers like to call “performance mouthpieces” while cycling, running or weight training. One of the newest tools in a performance-enhancement arsenal, these mouthpieces are light, flexible pieces of molded plastic that fit over the teeth — and are only vaguely reminiscent of that retainer from junior high school or the bulky mouth guards worn by football players.
Dentists say these high-end mouth guards can open up the airways, prevent teeth-clenching and align the jaw. Being able to take in more air while exercising has obvious benefits — more oxygen for working muscles — while a relaxed jaw can decrease stress and help an athlete’s body function more efficiently.
“There is research to support improved breathing mechanics and reduced jaw fatigue,” said Fabio Comana, an exercise physiologist with the American Council on Exercise. “Depending on how you look at it, there is some truth to the claims.”
Unlike regular mouth guards, which are available off the shelf and at modest prices, performance mouthpieces cost hundreds or even thousands of dollars and must be custom-fitted by a dentist. Ordinary mouth guards are usually dropped in boiling water and fitted to the wearer’s teeth to protect against injury. With performance mouth guards, the idea is to reposition the jaw, anywhere from a few millimeters to, in the case of Mr. Gillis, a quarter of an inch sideways.
Two main brands are on the market — Makkar and Under Armour — and each makes the claim that it can increase an athlete’s strength, reduce stress and improve overall performance. Professional athletes have taken note: during the World Series this year, television viewers could see Derek Jeter wearing a mouthpiece made by Bite Tech, the company that developed the technology that Under Armour uses. In early November, Jon Gruden of ESPN said on “Monday Night Football” that many of the New Orleans Saints wore Makkar mouth guards.
The Makkar Pure Power Mouthguard (or PPM, as the company calls it) was introduced in 2006 and costs from $595 to $2,250, not counting the dentist’s fee. Makkar’s Web site touts the mouth guard’s use in diverse sports, including golf, soccer, swimming and tennis, and includes endorsements by the basketball player Shaquille O’Neal and the football player Terrell Owens.
Under Armour’s line of Performance Mouthwear was introduced in September with a basic price of $495. Among the professionals who wear them are Adrian Peterson of the Minnesota Vikings and Marian Gaborik of New York Rangers.
There is a big difference between the two brands: While the Makkar product must be gripped between the upper and lower teeth, the Under Armour one sits only on the lower teeth. But both are meant to set the jaw at ease.
“When you have the jaw in relaxed position, the rest of the body can be more relaxed — it’s a domino effect,” said Kathrina Agatep, a dentist in San Diego who sells both brands.
Repositioning the jaw is not the same as keeping the jaw slack while exercising. “Even if you have your mouth open when you run, that doesn’t necessarily mean the joint and rest of your body is in the maximal alignment,” Dr. Agatep said.
While the products’ potential benefits may sound good, it isn’t clear how much of an edge they actually confer. A study sponsored by Makkar in 2008 at Rutgers University found that athletes wearing Pure Power Mouthguards could jump higher and perform better at their peak, but it did not find that their endurance was any better.
“There wasn’t a huge difference,” said Shawn Arent, an assistant professor in the department of exercise science at Rutgers who led the study. “It’s not the greatest thing since sliced bread. It’s not magic. But for an elite athlete who has been training for a long time, even a 3, 4 or 5 percent increase in performance is a hard thing to come by.”
Similar research by Under Armour and Bite Tech with athletes at the Citadel, a military college, showed that using the mouth guards helped improve endurance and air flow.
Dena Garner, an assistant professor at the Citadel who has studied athletes using Bite Tech devices since 2005, said she thought some of her original findings were “a fluke.” But “every time I’ve done lactate studies with this mouthpiece, I’m finding there is a difference,” she said.
This year Captain Garner used an Under Armour mouthpiece while training for a marathon. Previously she “had been happy with running 10-minute miles,” she said, but wearing the mouthpiece, she consistently ran a mile in as little as 8 minutes. “It was pretty astounding to me,” she said. “I didn’t feel as tired as when I ran the 10-minute-per-mile pace.”
Clenching the teeth can lead to the release of the stress hormone cortisol, which, at excessive levels, can impede athletic performance. Having the Under Armour product in place “interrupts that flight-or-fight response,” said Bob Molhoek, chief executive of Bite Tech.

Tuesday December 22, 2009

Tuesday, December 22

Lift
3x5 Squat

WOD
3 rds
7 Overhead Squat @ 135lbs
14 Ring Pushups
21 GHD Situps

Monday December 21,2009

HOLIDAY SCHEDULE

Thursday December 24th 9:00 a.m. class only.
Friday December 25th -no classes gym closed

Thursday December 31, 2009-9:00 a.m. class only
Friday January 1, 2010-no classes REST DAY

Permanent change is Schedule-There will only be 5:30 p.m. class on Friday and it will be a Running class!!!!


Monday, December 21

WOD
“Nasty Girls”
3 rds
7 Muscle Ups
10 Hang Clean
50 Squats

Friday December 18, 2009

HOLIDAY SCHEDULE

Friday December 18, 2009 No 5:30 class. Gym closes early for Holiday party!
Thursday December 24th 9:00 a.m. class only.
Friday December 25th -no classes gym closed

Thursday December 31, 2009-9:00 a.m. class only
Friday January 1, 2010-no classes REST DAY

Permanent change is Schedule-There will only be 5:30 p.m. class on Friday and it will be a Running class!!!!





3 rounds for time

Run 400 meters

21 Kettle bell swings

12 hand Stand Push ups

Wednesday, December 16, 2009

Workout:

7 Thrusters 85/115

7 weighted pull ups 20/30

5 rounds

Monday December 14, 2009

Exercise Balls can be dangerous!

Saturday December 12, 2009

Saturday 9:00 beginners class Free
10:00 Advanced class at DAC

Thursday, December 10, 2009

Ready to Exercise? Check Your Watch
By GINA KOLATA
MY friend Jen Davis and I often run together in the morning because it can be easier to fit in a run before work than after. But we always thought we ran better in the evening.

Then I accidentally discovered something weird. I took a spinning class one Thursday night, and my heart rate, measured by a monitor strapped around my chest, soared. I don’t usually use a heart-rate monitor, but with stationary bikes, heart rate is pretty much the only way to know how hard you are working. And that night, my high heart rate told me it really was a tough workout.

The next morning I did a workout in my garage on a trainer — a device that holds a road bike, turning it into a stationary bike and yet allowing you to use its gears. My heart rate was about 15 beats a minute lower than it had been the night before. It seemed like a pitiful workout.

So the next night I got on the trainer again. I had the same playlist (I use music to set my cadence). I used the same gears for each song. And during the hourlong workout, my average heart rate and my maximum heart rate were about 15 beats a minute higher than they’d been the morning before.

I tried again the next morning. My heart rate was low. Intrigued, I tried my experiment for a week, alternating between early morning and early evening workouts. I got really sick of that playlist, but I wanted to control every variable.

And the pattern persisted: high heart rate at night, low in the morning for the identical workout. Once I even tried the workout in midday — that time, my heart rate was in between.

Could it be that I actually was a more efficient athlete in the morning, doing the same work but with less effort, as measured by a lower heart rate?

Jen reminded me that we’d seen the heart-rate effect last year but had not appreciated it. I had a stress fracture and was confined to pool running, which involves sprinting in the deep end of a pool. Your feet never touch the bottom. It was hard to gauge how hard we were working, so Jen and I wore heart rate monitors, just as we do in spinning classes.

We did the pool workouts together, and neither of us got our heart rates as high as we wanted in the morning. Evenings were fine, though. We thought we were just sluggish in the morning.

I also asked some friends who use heart rate monitors if they’d noticed anything like what I’d experienced.

Tara Martin, a triathlete, said she could never get her heart rate up in the morning.

Richard Friedman, a swimmer, said his heart rate was always lower in the morning. His swim team does the same workout in the morning as in the evening, and he swims it just as fast. He had assumed that somehow he was just not putting in the same effort early in the day. “Still,” he said, “I’m pretty energetic all the time.”

I asked Dr. William Haskell, an exercise researcher and emeritus professor of medicine at Stanford, if I’d stumbled on a known fact about heart rates. But he was baffled. Maybe I didn’t have caffeine in the morning? So I tried taking NoDoz before the next morning workout. It made no difference.

Dr. William Roberts, a former president of the American College of Sports Medicine and a family physician at the University of Minnesota, said it was a “tough question.” He added, “I do not have a good physiologic explanation for the phenomenon you are describing.”

But, it turns out, a small group of researchers has studied the question of exercise performance and time of day, even doing studies of heart rates. And not only are performances better in the late afternoon and early evening, but, contrary to what exercise physiologists would predict, heart rates are also higher for the same effort.

One recent study, by the late Thomas Reilly and his colleagues at the Research Institute for Sport and Exercise Sciences at Liverpool John Moores University in England, found that people’s maximum heart rates and sub-maximal heart rates were lower in the morning but that their perception of how hard they were working was the same in the morning as it was later in the day.

Dr. Reilly and his colleague Jim Waterhouse, in a review published this year, also noted that athletes’ best performances, including world records, were typically set in the late afternoon or early evening.

Greg Atkinson, also at Liverpool John Moores University, said that some researchers, noticing that heart rates during exercise were lower in the morning, reasoned the way I did — that people must be more efficient in the morning. It would mean that exercise was easier in the morning. Of course, it seemed harder to me, but I could have been deluding myself. Not really, Dr. Atkinson said. It actually is harder to exercise in the morning.

“Most components (strength, power, speed) of athletic performance are worst in the early hours of the morning,” he wrote in an e-mail message. “Ratings of perceived exertion during exercise have generally been found to be highest in the early morning.”

If you exercise later in the day, your muscles are more flexible and stronger and your heart and lungs are more efficient, said Michael H. Smolensky, an expert in chronobiology, the study of the body clock.

“Is a heart rate of 140 in the morning indicative of the same level of workout cost as in the afternoon?” asked Dr. Smolensky, a visiting professor at the University of Texas Health Sciences Center in Houston.

“I would say no,” he added. “Exercise physiologists say you should be able to perform at the same level with a heart rate of 140 in the morning as in the afternoon or early evening. But chronobiologists say your capacity to generate and tolerate a higher heart rate is better later in the day.”

“In the afternoon and evening,” Dr. Smolensky said, “you are in a different biological state.”

But, he added, all this applies to people who are regular exercisers, who work out vigorously three or more times a week. People who are not regular exercisers, Dr. Smolensky said, put much more strain on their hearts in the morning, making their heart rates higher then.

In fact, Dr. Smolensky added, people at risk for a heart attack should plan their workouts for late afternoon or early evening.

But if you are used to regular exercise, is it better to train in the early evening?

“I really don’t know the answer,” Dr. Smolensky said.

“My personal approach is to train when your biological efficiency is greatest, which means late afternoon or early evening for most people,” he said. “Others say if you train when your biological efficiency is least you will get a harder workout.”

Some elite athletes prefer morning workouts for reasons that have nothing to do with research studies.

Deena Kastor, who holds the American marathon record, said her former coach and mentor, Joe Vigil, insisted on morning workouts. He told her that there was more fluid between the vertebrae of the spine after a night in bed, Ms. Kastor said. And, she said, “fluid made your spine more forgiving and more able to absorb the pounding of running.” She noted that she had been running in the morning for the last 13 years “with very little injury.”

But when people compete, if, for example, they want a personal best time, they might want to seek out one of the few events that start late in the day. Or, even better, it might make sense for endurance events, like marathons, to start in the afternoon instead of the morning, when they almost always are held. Maybe they could be held later in the year, to avoid afternoon heat.

Dr. Smolensky agreed.

“Most marathons start early under the guise that it’s cooler then,” he said. “That needs to be looked at.”

Wednesday, December 9, 2009

Important!!! Cookie Recipe

1 cup unsalted butter softened
3/4 cup granulated sugar
3/4 cup brown sugar
2 eggs
1 teaspoon pure vanilla extract
1 1/2 cups flour
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon cardamon
3 cups rolled oats
1 cup dried cranberries

Preheat oven to 350. Cream butter and sugars until fluffy. Add eggs and vanilla. combine dry ingredients. Add to butter mixture and stir until well blended.
Add dried cranberries. Drop by teaspoonful onto parchment covered baking sheet. Bake 10-12 minutes or until golden. Cool.

These are the cookies served at 4:00 p.m on Tuesday. I used organic butter, flour and oats. Glad you liked them.



WOD

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Tuesday December 8, 2009

For Time

Run 800 meters
30 GHD situps
30 pull-ups
30 hip extensions
30 knees to elbow
30 ab mat sit-ups
run 800 meters

Sunday December 6, 2009

Saturday December 5, 2009

Saturday's 10:00 Advanced Workout

50 Box jumps
Row 500
21 15 9
Clean and jerk
Burpees
50 Box Jumps
Row 500






9:00 Beginners Class
New Client Learns the Squat

Friday December 4, 2009

Friday, December 4

WOD
5 rds for time
5 Muscle ups
10 Burpees

Thursday December 3, 2009

Thursday, December 3

WOD
Row 1000m
Rest 3 min
Row 750m
Rest 3 min
Row 500m
Rest 3 min
Row 250m

December 2, 2009

Wednesday, December 2

WOD
AMRAP in 15
5 OHS
10 Lunges
15 Box Steps
20 Push Press
Male rx’d 45lbs for all movements
Female 20-30