CrossFit South Rockland

Tuesday, May 31, 2016

Doctor explains how 48-year-old Pete Katz used diet and CrossFit to stop taking medications for diabetes, high blood pressure and anxiety.

Doctor explains how 48-year-old Pete Katz used diet and CrossFit to stop taking medications for diabetes, high blood pressure and anxiety.

By Andréa Maria Cecil
Days before Pete Katz’s visits to his primary-care physician, he would go on a diet. It was his vain attempt to nudge his health markers in the right direction.
But the short-lived change had little effect on an increasingly grim reality.
“Pete was in a common situation for many patients in that his weight was not ideal. And early on he did not have significant health problems from that,” said Dr. J. Harry Isaacson, Katz’s physician of roughly 15 years. Isaacson is also assistant dean for clinical education at the Cleveland Clinic Lerner College of Medicine in Ohio.
“Many people end up crossing a threshold … where they start to accumulate different health problems from their weight.”
For Katz, that threshold was a Type 2 diabetes diagnosis at the age of 41.
“That’s a whole different ball game,” Isaacson said.
To treat the disease, the doctor prescribed oral medication. After three years, it wasn’t enough. So Isaacson prescribed an injectable drug. This was in addition to Katz’s treatments for anxiety and high blood pressure.
Pete Katz’s changes in health markers. (Graphic: Staff/CrossFit Journal)
Injecting himself with medicine and constantly monitoring his insulin put enough fear into Katz that he finally heeded the advice Isaacson had long been giving him: Change your diet and start exercising.
Before then, Katz had tried multiple diets and exercise programs over the years; nothing stuck. This time, he started following the Paleo Diet. About a month later — in November 2012 — he had his first class at CrossFit Painesville in Ohio.
Six months after that, Katz was able to discontinue all of his medications.
“He’s basically cured his diabetes with his attention to lifestyle,” Isaacson said.
He added: “For someone to go off medications and control it, it’s quite uncommon, actually.”
The doctor called Katz’s ability to affect his own health “remarkable.”
“The big message is that if you’re faced with a health problem like this, you have an opportunity as a patient to … have a significant impact.”
Today, Katz is working toward 15 percent body fat and is a coach at CrossFit Painesville.
Julie Foucher, a former CrossFit Games athlete and a medical student at the Lerner College, has known Katz for three years and attributed his success to the accountability he found at his affiliate.
“He has tried a lot of other programs,” she said. “One of the big reasons he was successful was the community.”
Today, 48-year-old Katz looks forward to his visits with Isaacson.
“It is fun to take those tests now.”
Julie Foucher, Pete Katz, Dr. J. Harry Isaacson (left to right - Photo: Courtesy of Julie Foucher)
The last time he saw the doctor was June 4, 2015. All of his health markers were considerably improved since they were at their worst.
“It works. It’s good medicine,” Katz said.
When asked if he was referring specifically to diet or CrossFit, he replied quickly.
“Both. Like I said, it’s hard to say which it is. But I wouldn’t stop either one ever.”
Additional reading: “Sugar and Diabetes: Myths and Misleadings,” by Brittney Saline, published Sept. 13, 2015, in the CrossFit Journal.

Day#37 Week#1 Loading

Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)

Squat clean thrusters

4 minute AMRAP
Squat clean thrusters
w/.75 body weight m/body weight

Then... find your 1 rep max squat clean thruster

Monday, May 30, 2016

Memorial Day 2016

Day#36 Happy Memorial Day

T. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.
LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.
Warm up
400m run
Dynamic walk
Walking Sampson
GHD sit ups
GHD back ext

Movement standards

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
(w/20# vest m/45 vest)

Saturday, May 28, 2016

The True Meaning of Memorial Day

Day#34 Hero Saturday

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Junk Yard Dog Warm up
3 minutes jump rope

T-jumps x 5
Jump over crawl under x 5

Thruster & rope climbs

Dae Han
3 Rounds for time of:
Run 800m with a barbell w/33 m/45
3 Rope Climbs, 15'

12 Thruster w/95 m/135

Friday, May 27, 2016

Day#33 TEST Week#10

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Warm up
Pulling drills
-Stationary single leg
-Alternating legs
-Lunge drill

Falling drills
-Partner fall drill
-Hip driver drill

Partner pull & fall (hands on shoulders)

For Time:
1-Mile Run
2k Row
1-Mile Run

Thursday, May 26, 2016

Day#32 TEST Week#10

KB Warm up
KB around the world
Russian swing
Double tap
H2H swings
Wall ball substitute

HSPU Hollow body position

(G) Test #14
3 attempts max effort HSPU

Your score is your low

(W) Test #17
3 minute AMRAP
KBS w/35 m/53

Wednesday, May 25, 2016

How #TraitzTraining differs from all the rest

Day#31 TEST Week#10

Wednesday- 6 to 12
Warm up                                                               
1 mile run

Wall squats

(G) Test #6
B2B Tabata squats

Low score

(M) Test #1
600m run max effort

(W) Test #21

3 minutes MAX effort wall ball shots w/14 m/20