120803 Day 5

Two recent studies show what we already knew, diet is ultimately more important than exercise for weight control:
http://well.blogs.nytimes.com/2012/08/01/dieting-vs-exercise-for-weight-loss/?src=me&ref=general
The article doesn’t explain that the diet of the Hadza is essentially Paleo. So even though they apparently don’t really exercise more than the typical westerner, they have no obesity problems (and also no heart disease or diabetes).

Two recent studies show what we already knew, diet is ultimately more important than exercise for weight control:
http://well.blogs.nytimes.com/2012/08/01/dieting-vs-exercise-for-weight-loss/?src=me&ref=general
The article doesn’t explain that the diet of the Hadza is essentially Paleo. So even though they apparently don’t really exercise more than the typical westerner, they have no obesity problems (and also no heart disease or diabetes).

Two recent studies show what we already knew, diet is ultimately more important than exercise for weight control:
http://well.blogs.nytimes.com/2012/08/01/dieting-vs-exercise-for-weight-loss/?src=me&ref=general
The article doesn’t explain that the diet of the Hadza is essentially Paleo. So even though they apparently don’t really exercise more than the typical westerner, they have no obesity problems (and also no heart disease or diabetes).

Two recent studies show what we already knew, diet is ultimately more important than exercise for weight control:
http://well.blogs.nytimes.com/2012/08/01/dieting-vs-exercise-for-weight-loss/?src=me&ref=general
The article doesn’t explain that the diet of the Hadza is essentially Paleo. So even though they apparently don’t really exercise more than the typical westerner, they have no obesity problems (and also no heart disease or diabetes).

+100 on ab soreness

+100 on ab soreness

+100 on ab soreness

+100 on ab soreness

+100 on ab soreness

kind of uncanny how y’all were calling for snatch practice, and it shows up on the board today.

kind of uncanny how y’all were calling for snatch practice, and it shows up on the board today.

kind of uncanny how y’all were calling for snatch practice, and it shows up on the board today.

kind of uncanny how y’all were calling for snatch practice, and it shows up on the board today.

Lovin all this barbell, all up in my grill.

Lovin all this barbell, all up in my grill.

Lovin all this barbell, all up in my grill.

Lovin all this barbell, all up in my grill.

Lovin all this barbell, all up in my grill.

Everybody can use the same progression from last night for snatches, just move your hands wider on the pvc. It’s still on the board, and will be the progression used from here on out on Thursday nights. Get that torso vertical!!

Everybody can use the same progression from last night for snatches, just move your hands wider on the pvc. It’s still on the board, and will be the progression used from here on out on Thursday nights. Get that torso vertical!!

Everybody can use the same progression from last night for snatches, just move your hands wider on the pvc. It’s still on the board, and will be the progression used from here on out on Thursday nights. Get that torso vertical!!

Everybody can use the same progression from last night for snatches, just move your hands wider on the pvc. It’s still on the board, and will be the progression used from here on out on Thursday nights. Get that torso vertical!!

Colin, I’ve been rehearsing it in my head since I left yesterday. I think I might have dreamed about it. My lower back is tight as anything right now.
On top of the bottom of my feet from double-unders, my abs and butt raspberries (yes, plural) and my muscle spasms in my right arm for 20 hours now, I’ve got my lower back and scaps hurting because of YOU. You sir, are the icing on my hurt-cake.

Colin, I’ve been rehearsing it in my head since I left yesterday. I think I might have dreamed about it. My lower back is tight as anything right now.
On top of the bottom of my feet from double-unders, my abs and butt raspberries (yes, plural) and my muscle spasms in my right arm for 20 hours now, I’ve got my lower back and scaps hurting because of YOU. You sir, are the icing on my hurt-cake.

Colin, I’ve been rehearsing it in my head since I left yesterday. I think I might have dreamed about it. My lower back is tight as anything right now.
On top of the bottom of my feet from double-unders, my abs and butt raspberries (yes, plural) and my muscle spasms in my right arm for 20 hours now, I’ve got my lower back and scaps hurting because of YOU. You sir, are the icing on my hurt-cake.

Colin, I’ve been rehearsing it in my head since I left yesterday. I think I might have dreamed about it. My lower back is tight as anything right now.
On top of the bottom of my feet from double-unders, my abs and butt raspberries (yes, plural) and my muscle spasms in my right arm for 20 hours now, I’ve got my lower back and scaps hurting because of YOU. You sir, are the icing on my hurt-cake.

Colin, I’ve been rehearsing it in my head since I left yesterday. I think I might have dreamed about it. My lower back is tight as anything right now.
On top of the bottom of my feet from double-unders, my abs and butt raspberries (yes, plural) and my muscle spasms in my right arm for 20 hours now, I’ve got my lower back and scaps hurting because of YOU. You sir, are the icing on my hurt-cake.

Progressions and great movement improvements this morning!!

Progressions and great movement improvements this morning!!

Progressions and great movement improvements this morning!!

Progressions and great movement improvements this morning!!

Tomorrow Billy and I are in a 7-man relay race across NJ. We finish at the Manasquan inlet (the end of Riverside Dr.) just off the beach. Expected time is somewhere around 6:30. If you’re in the area and want to watch the finish, hang out, and have a beer, no running is required.
I’m sorry to miss today’s WOD. Get some PRs, shedheads.

Tomorrow Billy and I are in a 7-man relay race across NJ. We finish at the Manasquan inlet (the end of Riverside Dr.) just off the beach. Expected time is somewhere around 6:30. If you’re in the area and want to watch the finish, hang out, and have a beer, no running is required.
I’m sorry to miss today’s WOD. Get some PRs, shedheads.

Tomorrow Billy and I are in a 7-man relay race across NJ. We finish at the Manasquan inlet (the end of Riverside Dr.) just off the beach. Expected time is somewhere around 6:30. If you’re in the area and want to watch the finish, hang out, and have a beer, no running is required.
I’m sorry to miss today’s WOD. Get some PRs, shedheads.

Tomorrow Billy and I are in a 7-man relay race across NJ. We finish at the Manasquan inlet (the end of Riverside Dr.) just off the beach. Expected time is somewhere around 6:30. If you’re in the area and want to watch the finish, hang out, and have a beer, no running is required.
I’m sorry to miss today’s WOD. Get some PRs, shedheads.

Tomorrow Billy and I are in a 7-man relay race across NJ. We finish at the Manasquan inlet (the end of Riverside Dr.) just off the beach. Expected time is somewhere around 6:30. If you’re in the area and want to watch the finish, hang out, and have a beer, no running is required.
I’m sorry to miss today’s WOD. Get some PRs, shedheads.

I actually feel a lot worst after my much needed rest day. But my muscle spasms in my left arm have stopped for the time being.
Hoping I can make it in for some snatching fun today.
Kieran and Billy I am going to be in the area and hope to see you guys finish. You guys are awesome for doing that race!!

I actually feel a lot worst after my much needed rest day. But my muscle spasms in my left arm have stopped for the time being.
Hoping I can make it in for some snatching fun today.
Kieran and Billy I am going to be in the area and hope to see you guys finish. You guys are awesome for doing that race!!

I actually feel a lot worst after my much needed rest day. But my muscle spasms in my left arm have stopped for the time being.
Hoping I can make it in for some snatching fun today.
Kieran and Billy I am going to be in the area and hope to see you guys finish. You guys are awesome for doing that race!!

I actually feel a lot worst after my much needed rest day. But my muscle spasms in my left arm have stopped for the time being.
Hoping I can make it in for some snatching fun today.
Kieran and Billy I am going to be in the area and hope to see you guys finish. You guys are awesome for doing that race!!

Hey…
Moving forward here, you will all start to notice an upward swing in barbell time, loading and endurance.
With that said, our programming schedule is for all days that we are open for training… that, BY NO MEANS, is an invitation for everyone to train 6 days in a row with only one day of rest.
Rest and recovery are equally as important as your strength loading, endurance etc.
I cannot emphasize enough to each of you, that you MUST program rest into your training schedule. Oly Practice isn’t a rest day folks! I’m suggesting 1.5 – 2 days of rest.

Hey…
Moving forward here, you will all start to notice an upward swing in barbell time, loading and endurance.
With that said, our programming schedule is for all days that we are open for training… that, BY NO MEANS, is an invitation for everyone to train 6 days in a row with only one day of rest.
Rest and recovery are equally as important as your strength loading, endurance etc.
I cannot emphasize enough to each of you, that you MUST program rest into your training schedule. Oly Practice isn’t a rest day folks! I’m suggesting 1.5 – 2 days of rest.

Hey…
Moving forward here, you will all start to notice an upward swing in barbell time, loading and endurance.
With that said, our programming schedule is for all days that we are open for training… that, BY NO MEANS, is an invitation for everyone to train 6 days in a row with only one day of rest.
Rest and recovery are equally as important as your strength loading, endurance etc.
I cannot emphasize enough to each of you, that you MUST program rest into your training schedule. Oly Practice isn’t a rest day folks! I’m suggesting 1.5 – 2 days of rest.

Hey…
Moving forward here, you will all start to notice an upward swing in barbell time, loading and endurance.
With that said, our programming schedule is for all days that we are open for training… that, BY NO MEANS, is an invitation for everyone to train 6 days in a row with only one day of rest.
Rest and recovery are equally as important as your strength loading, endurance etc.
I cannot emphasize enough to each of you, that you MUST program rest into your training schedule. Oly Practice isn’t a rest day folks! I’m suggesting 1.5 – 2 days of rest.

Hey…
Moving forward here, you will all start to notice an upward swing in barbell time, loading and endurance.
With that said, our programming schedule is for all days that we are open for training… that, BY NO MEANS, is an invitation for everyone to train 6 days in a row with only one day of rest.
Rest and recovery are equally as important as your strength loading, endurance etc.
I cannot emphasize enough to each of you, that you MUST program rest into your training schedule. Oly Practice isn’t a rest day folks! I’m suggesting 1.5 – 2 days of rest.

Agree Coach! Rest days also equal family focused fun days for the Lakes.
Kieran & Billy, have a great time tomorrow!

Agree Coach! Rest days also equal family focused fun days for the Lakes.
Kieran & Billy, have a great time tomorrow!

Agree Coach! Rest days also equal family focused fun days for the Lakes.
Kieran & Billy, have a great time tomorrow!

Agree Coach! Rest days also equal family focused fun days for the Lakes.
Kieran & Billy, have a great time tomorrow!

How do you get 1.5 days of rest? Is that a morning workout Monday then wait till Wednesday afternoon??
Can’t wait for Snatch tonight.

How do you get 1.5 days of rest? Is that a morning workout Monday then wait till Wednesday afternoon??
Can’t wait for Snatch tonight.

How do you get 1.5 days of rest? Is that a morning workout Monday then wait till Wednesday afternoon??
Can’t wait for Snatch tonight.

How do you get 1.5 days of rest? Is that a morning workout Monday then wait till Wednesday afternoon??
Can’t wait for Snatch tonight.

How do you get 1.5 days of rest? Is that a morning workout Monday then wait till Wednesday afternoon??
Can’t wait for Snatch tonight.

Women’s clean & jerk on right now.
“That’s ridiculous!”

Women’s clean & jerk on right now.
“That’s ridiculous!”

Women’s clean & jerk on right now.
“That’s ridiculous!”

Women’s clean & jerk on right now.
“That’s ridiculous!”

bottom of my feet hurt from double-unders is part of the double-under curse!

bottom of my feet hurt from double-unders is part of the double-under curse!

bottom of my feet hurt from double-unders is part of the double-under curse!

bottom of my feet hurt from double-unders is part of the double-under curse!

bottom of my feet hurt from double-unders is part of the double-under curse!

Justin
I will do my best to answer this question without causing confusion.
By a half day, I mean cut your workload in half… or make it an active rest day with a low intensity run or row, or 10-20 minutes of mobility work.
I just want everyone to be smart about their training. In order to progress, you need to recover.

Justin
I will do my best to answer this question without causing confusion.
By a half day, I mean cut your workload in half… or make it an active rest day with a low intensity run or row, or 10-20 minutes of mobility work.
I just want everyone to be smart about their training. In order to progress, you need to recover.

Justin
I will do my best to answer this question without causing confusion.
By a half day, I mean cut your workload in half… or make it an active rest day with a low intensity run or row, or 10-20 minutes of mobility work.
I just want everyone to be smart about their training. In order to progress, you need to recover.

Justin
I will do my best to answer this question without causing confusion.
By a half day, I mean cut your workload in half… or make it an active rest day with a low intensity run or row, or 10-20 minutes of mobility work.
I just want everyone to be smart about their training. In order to progress, you need to recover.

The sport of fitness has arrived, in the form of an advertisement, in my Pandora stream.

The sport of fitness has arrived, in the form of an advertisement, in my Pandora stream.

The sport of fitness has arrived, in the form of an advertisement, in my Pandora stream.

The sport of fitness has arrived, in the form of an advertisement, in my Pandora stream.

The sport of fitness has arrived, in the form of an advertisement, in my Pandora stream.

Marc, you know what’s ridiculous?
My 40kg snatch.

Marc, you know what’s ridiculous?
My 40kg snatch.

Marc, you know what’s ridiculous?
My 40kg snatch.

Marc, you know what’s ridiculous?
My 40kg snatch.

5K Inferno sign up everyone
http://www.jtfd2.com/page/annual-5k-inferno-run

5K Inferno sign up everyone
http://www.jtfd2.com/page/annual-5k-inferno-run

5K Inferno sign up everyone
http://www.jtfd2.com/page/annual-5k-inferno-run

5K Inferno sign up everyone
http://www.jtfd2.com/page/annual-5k-inferno-run

5K Inferno sign up everyone
http://www.jtfd2.com/page/annual-5k-inferno-run

W – I’m in

W – I’m in

W – I’m in

W – I’m in

Did anybody see the video of the guy dislocating his ekbow snatching at the Olympics. Narsty

Did anybody see the video of the guy dislocating his ekbow snatching at the Olympics. Narsty

Did anybody see the video of the guy dislocating his ekbow snatching at the Olympics. Narsty

Did anybody see the video of the guy dislocating his ekbow snatching at the Olympics. Narsty

Did anybody see the video of the guy dislocating his ekbow snatching at the Olympics. Narsty

what’s an ekbow?

what’s an ekbow?

what’s an ekbow?

what’s an ekbow?

Colin asked this same question at the shed last night. I threw up in my mouth a little after he said it.

Colin asked this same question at the shed last night. I threw up in my mouth a little after he said it.

Colin asked this same question at the shed last night. I threw up in my mouth a little after he said it.

Colin asked this same question at the shed last night. I threw up in my mouth a little after he said it.

Colin asked this same question at the shed last night. I threw up in my mouth a little after he said it.

Ha ha…ekbow connects to the zarm

Ha ha…ekbow connects to the zarm

Ha ha…ekbow connects to the zarm

Ha ha…ekbow connects to the zarm

Between all the cameras I think we got a s#*t ton of pics. I’m going through em and will add my favorites to this link. I’ll re-spam the link again when I add more.
http://www.fluidr.com/photos/poostik/sets/72157630888401792

Between all the cameras I think we got a s#*t ton of pics. I’m going through em and will add my favorites to this link. I’ll re-spam the link again when I add more.
http://www.fluidr.com/photos/poostik/sets/72157630888401792

Between all the cameras I think we got a s#*t ton of pics. I’m going through em and will add my favorites to this link. I’ll re-spam the link again when I add more.
http://www.fluidr.com/photos/poostik/sets/72157630888401792

Between all the cameras I think we got a s#*t ton of pics. I’m going through em and will add my favorites to this link. I’ll re-spam the link again when I add more.
http://www.fluidr.com/photos/poostik/sets/72157630888401792

Between all the cameras I think we got a s#*t ton of pics. I’m going through em and will add my favorites to this link. I’ll re-spam the link again when I add more.
http://www.fluidr.com/photos/poostik/sets/72157630888401792

olive the one of pat sitting with ally
seriously….that’s it, Marc?

olive the one of pat sitting with ally
seriously….that’s it, Marc?

olive the one of pat sitting with ally
seriously….that’s it, Marc?

olive the one of pat sitting with ally
seriously….that’s it, Marc?

crap!
SKIMMING AGAIN!!!!

crap!
SKIMMING AGAIN!!!!

crap!
SKIMMING AGAIN!!!!

crap!
SKIMMING AGAIN!!!!

crap!
SKIMMING AGAIN!!!!

HEY
Regarding W’s 5K on the 18th…
We are going to close the shed that day and program the 5K run for the daily WOD (120818).
The first 10 ShedHeads who can bring me a registration form (completely filled out of course) will get to run for free.
J9, Brielle, Doug and I will be taking off on the 18th to test our team skills at AMRAPFitness, so we are depending on all of you do get out there and shedpresent at the 5K!!

HEY
Regarding W’s 5K on the 18th…
We are going to close the shed that day and program the 5K run for the daily WOD (120818).
The first 10 ShedHeads who can bring me a registration form (completely filled out of course) will get to run for free.
J9, Brielle, Doug and I will be taking off on the 18th to test our team skills at AMRAPFitness, so we are depending on all of you do get out there and shedpresent at the 5K!!

HEY
Regarding W’s 5K on the 18th…
We are going to close the shed that day and program the 5K run for the daily WOD (120818).
The first 10 ShedHeads who can bring me a registration form (completely filled out of course) will get to run for free.
J9, Brielle, Doug and I will be taking off on the 18th to test our team skills at AMRAPFitness, so we are depending on all of you do get out there and shedpresent at the 5K!!

HEY
Regarding W’s 5K on the 18th…
We are going to close the shed that day and program the 5K run for the daily WOD (120818).
The first 10 ShedHeads who can bring me a registration form (completely filled out of course) will get to run for free.
J9, Brielle, Doug and I will be taking off on the 18th to test our team skills at AMRAPFitness, so we are depending on all of you do get out there and shedpresent at the 5K!!

Kieran and Billy good luck tomorrow!! Awesome.

Kieran and Billy good luck tomorrow!! Awesome.

Kieran and Billy good luck tomorrow!! Awesome.

Kieran and Billy good luck tomorrow!! Awesome.

Kieran and Billy good luck tomorrow!! Awesome.

no inferno for me – gonna be away. Shedpresent, y’all.

no inferno for me – gonna be away. Shedpresent, y’all.

no inferno for me – gonna be away. Shedpresent, y’all.

no inferno for me – gonna be away. Shedpresent, y’all.

Round + = time expired during run/row
Round + # = round + run/row + reps
Modified:
Run:
Tracey-3+
W-3+
Pete-3+
Brian-3+
Adam-3+
Rich-3
Cuz-2
MikeC-2+1
Lily-2+
Ed-2+3
Janice-2+
Ally-10
Row:
Elizabeth-2+
Steve-2+1
Shannon-2+
Melanie-2
Lex-2+
As rx’d:
Run:
Justin-2+
CKL-2+
Randy-2+3
MVR-3+3
Brendan-3+
McCoy-1+4
Row:
Marc-2
Josh-3+
DP-2+1
JoeG-3+
Pat-2+4
Scott-2+2

Round + = time expired during run/row
Round + # = round + run/row + reps
Modified:
Run:
Tracey-3+
W-3+
Pete-3+
Brian-3+
Adam-3+
Rich-3
Cuz-2
MikeC-2+1
Lily-2+
Ed-2+3
Janice-2+
Ally-10
Row:
Elizabeth-2+
Steve-2+1
Shannon-2+
Melanie-2
Lex-2+
As rx’d:
Run:
Justin-2+
CKL-2+
Randy-2+3
MVR-3+3
Brendan-3+
McCoy-1+4
Row:
Marc-2
Josh-3+
DP-2+1
JoeG-3+
Pat-2+4
Scott-2+2

Round + = time expired during run/row
Round + # = round + run/row + reps
Modified:
Run:
Tracey-3+
W-3+
Pete-3+
Brian-3+
Adam-3+
Rich-3
Cuz-2
MikeC-2+1
Lily-2+
Ed-2+3
Janice-2+
Ally-10
Row:
Elizabeth-2+
Steve-2+1
Shannon-2+
Melanie-2
Lex-2+
As rx’d:
Run:
Justin-2+
CKL-2+
Randy-2+3
MVR-3+3
Brendan-3+
McCoy-1+4
Row:
Marc-2
Josh-3+
DP-2+1
JoeG-3+
Pat-2+4
Scott-2+2

Round + = time expired during run/row
Round + # = round + run/row + reps
Modified:
Run:
Tracey-3+
W-3+
Pete-3+
Brian-3+
Adam-3+
Rich-3
Cuz-2
MikeC-2+1
Lily-2+
Ed-2+3
Janice-2+
Ally-10
Row:
Elizabeth-2+
Steve-2+1
Shannon-2+
Melanie-2
Lex-2+
As rx’d:
Run:
Justin-2+
CKL-2+
Randy-2+3
MVR-3+3
Brendan-3+
McCoy-1+4
Row:
Marc-2
Josh-3+
DP-2+1
JoeG-3+
Pat-2+4
Scott-2+2

Round + = time expired during run/row
Round + # = round + run/row + reps
Modified:
Run:
Tracey-3+
W-3+
Pete-3+
Brian-3+
Adam-3+
Rich-3
Cuz-2
MikeC-2+1
Lily-2+
Ed-2+3
Janice-2+
Ally-10
Row:
Elizabeth-2+
Steve-2+1
Shannon-2+
Melanie-2
Lex-2+
As rx’d:
Run:
Justin-2+
CKL-2+
Randy-2+3
MVR-3+3
Brendan-3+
McCoy-1+4
Row:
Marc-2
Josh-3+
DP-2+1
JoeG-3+
Pat-2+4
Scott-2+2

More snatch squats, please!

More snatch squats, please!

More snatch squats, please!

More snatch squats, please!

um wat

um wat

um wat

um wat

um wat

Adam beasted snatch squats this morning!!

Adam beasted snatch squats this morning!!

Adam beasted snatch squats this morning!!

Adam beasted snatch squats this morning!!