CrossFit South Rockland

Monday, May 23, 2011

Weekly WODs



Workout #1
Part1
Complete three rounds for time:
10 floor press
50 double unders/ 200 singles (jump rope)


Part 2
Strict pull ups & KB wall ball sub
10-9-8-7-6-5-4-3-2-1


Workout #2
Run 1200m
Four corners 4 rounds:
1. SB press
2. SB squat
3. Push ups
4. Squat thrusts
(Walking lunge to each corner)
Run 1200m


Workout #3
Chipper
Knees to elbows
Walking lunges
Push ups
Ring rows
Air squats
Parellet dips
Sit ups
Tucks
(Coaches choice on reps)

Day 15... LUIS VILELA'S STEADICAM PARKOUR SHOTS


Watch more video of Parkour on SICFIT on sicfit.com

Sunday, May 22, 2011

Day 14... What if It's All Been a Big Fat Lie?


What if It's All Been a Big Fat Lie?

By Gary Taubes
Published: July 07, 2002
If the members of the American medical establishment were to have a collective find-yourself-standing-naked-in-Times-Square-type nightmare, this might be it. They spend 30 years ridiculing Robert Atkins, author of the phenomenally-best-selling ''Dr. Atkins' Diet Revolution'' and ''Dr. Atkins' New Diet Revolution,'' accusing the Manhattan doctor of quackery and fraud, only to discover that the unrepentant Atkins was right all along. Or maybe it's this: they find that their very own dietary recommendations -- eat less fat and more carbohydrates -- are the cause of the rampaging epidemic of obesity in America. Or, just possibly this: they find out both of the above are true.
When Atkins first published his ''Diet Revolution'' in 1972, Americans were just coming to terms with the proposition that fat -- particularly the saturated fat of meat and dairy products -- was the primary nutritional evil in the American diet. Atkins managed to sell millions of copies of a book promising that we would lose weight eating steak, eggs and butter to our heart's desire, because it was the carbohydrates, the pasta, rice, bagels and sugar, that caused obesity and even heart disease. Fat, he said, was harmless.


Friday, May 20, 2011

Day 12... Fight the T-Killing Toxins

Fight the T-Killing Toxins


When your dad was your age, it was probably easier for him to build muscle and burn body fat than it is for you. Does that annoy you? It should.
We've dumped 85,000 chemicals into our environment since World War II. Why should you care? All that environmental stuff is for tree-hugging hippies, right? Well, not quite. You see, certain chemicals and toxins act like a sledgehammer to the balls.
Your balls.


Toxins Lower Test

The cause? Many point the finger of blame at environmental toxins. Anything that affects testosterone will affect your ability to build muscle, burn body fat, and get strong.
These toxins have a huge effect on the human endocrine system. The average sperm count fell from 113 million per millilitre in 1940 to 66 million in 1990. In addition, the definition of a "normal" sperm count fell from 60 million per millilitre to 20 million in the same period. (1)
A survey of 1,350 sperm donors in Paris found a decline in sperm counts by around 2% each year over the past 23 years, with younger men having the poorest quality semen. (2, 3, 4)
You don't have to look far to confirm this either. I bet you know someone who's having trouble conceiving. And have you noticed the increasing amount of infertility clinics around?

Thursday, May 19, 2011

Day 11... Food Addiction Works Like Drug Addiction In The Brain

Food Addiction Works Like Drug Addiction In The Brain

Tempting Food Trigger
First Posted: 04/ 5/11 11:10 AM ET Updated: 04/ 6/11 10:48 AM ET

Seeing a milkshake can activate the same areas of the brain that light up when an addict sees cocaine, U.S. researchers said on Monday.
The study helps explain why it can be so hard for some people to maintain a healthy weight, and why it has been so difficult for drugmakers and health experts to find obesity treatments that work.
"If certain foods are addictive, this may partially explain the difficulty people experience in achieving sustainable weight loss," Ashley Gearhardt of Yale University in Connecticut and colleagues wrote in the Archives of General Psychiatry.
Gearhardt's team wanted to see what happens in the brain when young women are tempted by a tasty treat.

They used a type of brain imaging known as functional magnetic resonance imaging, or fMRI, to study brain activity in 48 young women who were offered a chocolate milkshake or a tasteless solution. Women in the study ranged from lean to obese.
The team found that seeing the milkshake triggered brain activity in the anterior cingulate cortex and the medial orbitofrontal cortex -- brain areas that have been implicated in an addict's urge to use drugs.
And this activity was higher among women in the study who had high scores on a scale that assessed their eating habits for signs of addictive behavior.
"These findings support the theory that compulsive food consumption may be driven in part by an enhanced anticipation of the rewarding properties of food," Gearhardt and colleagues wrote.
People who are addicted to a substance are more likely to react with physical, psychological and behavioral changes when exposed to that substance. Altering visual "cues" -- billboards of tempting treats, for example -- might help curb the urge to indulge, they said.
"Ubiquitous food advertising and the availability of inexpensive palatable foods may make it extremely difficult to adhere to healthier food choices because the omnipresent food cues trigger the reward system," they wrote.
The study suggests that advertising might also play a role in the nation's obesity problem, and future studies should look at whether food ads trigger this same kind of brain activity.
Obesity is one of the biggest health challenges facing the United States, and health officials already added a requirement to President Barack Obama's new healthcare law requiring that restaurants add calorie counts to their menus.
(Editing by Laura MacInnis)
Copyright 2011 Thomson Reuters. Click for Restrictions.

Wednesday, May 18, 2011

Day 10... 8 Stupid Myths about Squatting

8 Stupid Myths about Squatting

Editor’s note: We here at Strength+ continually strive to bring you the most current and effective training advice in existence today. Usually, that means finding weightlifting’s best coaches and asking them to divulge their secrets in exclusive content for Strength+. Sometimes, however, we run across pre-written gems that we feel compelled to share with our readers. This article is one of those gems. It recently appeared on www.charlespoliquin.com.
By Charles Poliquin
It’s time to put an end to the fallacies about this great exercise.
8 Stupid Myths of Squats - Strength PlusWe‘ve all seen it. Massive iron plates loaded to the max on the 45-degree leg press – sometimes augmented with the weight of a dedicated training partner riding the sled like a cowboy at a rodeo. This obsession with monster leg presses inspired one equipment manufacturer to develop a machine that could handle 6,000 pounds of plates! But equally as impressive as the weights used are the elaborate rituals that are often associated with this exercise: knee wraps tightened to an excruciating degree, a weight belt cinched to create a waistline which looks like someone that Jessica Rabbit would admire, and the loud grunting that accompanies each slow, painful rep the trainee grinds out, finally reaching a crescendo with an ear-splitting ARGHHHHHHHH as the exhausted trainee pushes out the final half rep and allows the sled to slam down against the safety supports.

Tuesday, May 17, 2011

Day 9... Feats of strength on display at Cross Fit Gym in Reston

E-mail this article \ Print this article

Shamus Ian Fatzinger/Fairfax County Times
Madison Fox, 24, of Annandale flips a tractor tire as part of the Capital Classic Strongman Challenge hosted by the Edge 2.0 training group on Saturday at CrossFit Gym in Reston.

Monday, May 16, 2011

Weekly Wod's



Workout #1
TEAM Chipper
Jump overs
Pull ups
Jump rope
Lunges
Team run
Lunges
Jump rope 
Push ups
Jump overs
(Coach assigns reps)


Workout #2
Partner Workout
Complete 3 rounds of:
Partner deadlift 10
Bar facing burpees 30
Partner box jumps 30


Workout #3
Complete 5 rounds of:
2 X running relay
2 X prowler relay
Rest 3 minutes



Day 8... Refuting a Myth About Human Origins

Refuting a Myth About Human Origins

Homo sapiens emerged once, not as modern-looking people first and as modern-behaving people later
2011-03SheaF1.jpgClick to Enlarge ImageFor decades, archeologists have believed that modern behaviors emerged among Homo sapiens tens of thousands of years after our species first evolved. Archaeologists disagreed over whether this process was gradual or swift, but they assumed that Homo sapiens once lived who were very different from us. These people were not “behaviorally modern,” meaning they did not routinely use art, symbols and rituals; they did not systematically collect small animals, fish, shellfish and other difficult-to-procure foods; they did not use complex technologies: Traps, nets, projectile weapons and watercraft were unknown to them.
Premodern humans—often described as “archaic Homo sapiens”—were thought to have lived in small, vulnerable groups of closely related individuals. They were believed to have been equipped only with simple tools and were likely heavily dependent on hunting large game. Individuals in such groups would have been much less insulated from environmental stresses than are modern humans. In Thomas Hobbes’s words, their lives were “solitary, nasty, brutish and short.” If you need a mental image here, close your eyes and conjure a picture of a stereotypical caveman. But archaeological evidence now shows that some of the behaviors associated with modern humans, most importantly our capacity for wide behavioral variability, actually did occur among people who lived very long ago, particularly in Africa. And a conviction is growing among some archaeologists that there was no sweeping transformation to “behavioral modernity” in our species’ recent past.
As Misia Landau argued nearly a quarter of a century ago in the essay “Human Evolution as Narrative” (American Scientist, May–June 1984), prescientific traditions of narrative explanation long encouraged scientists to envision key changes in human evolution as holistic transformations. The idea of an archaic-to-modern human transition in Homo sapiens arises, in part, from this narrative tradition. All this makes for a satisfying story, but it is not a realistic framework for understanding the actual, complex and contingent course of human evolution. Most evolutionary changes are relatively minor things whose consequences play out incrementally over thousands of generations.
In order to better understand human prehistory, I recommend another approach, one that focuses on behavioral variability. This trait, easily observed among recent humans, is becoming more apparent in the archaeological record for early Homo sapiens. Prehistoric people lived in different ways in different places at different times. We must seek out and explain those differences, for, in evolution, only differences matter. Thinking about prehistoric human behavioral variability in terms of various adaptive strategies offers an attractive way to explain these differences. But first, we need to discard an incorrect and outdated idea about human evolution, the belief that prehistoric Homo sapiens can be divided into “archaic” and “modern” humans.