Date a dults looking for XX X sex!0

Date a dults looking for XX X sex!0

https://docs.google.com/document/d/1S7yyJew3XsEnIVAwcZv6FwOLqkE5-REahAkLk6NMK3Y/edit

-----
To stop re0ceiving mess0ages from us please se0nd an email to oeqz0215 [at] gmail [dot] com with the word REM0VE in the s ubbject 0linee.

531 on Friday Baby!!!

531
Bs 105/115/135
Bp 105/115/135
Bbr 95/115/135

Sent from my iPhone 4
Spencer L. Baker

@usnavyfitness, 1/11/12 7:33 AM

Spencer Baker (@usnavyfitness) 1/11/12 7:33 AM 38:59 for a good warmup, 3x3 Back Squats, Overhead Press and Deadlifts. Assistance exercises: Good Mornings and Stiff-Leg Deadlift!!!

Sent from my iPhone 4

Spencer L. Baker

Update via twitter... Follow THIS!

https://twitter.com/usnavyfitness/status/157077754335084544

--

Spencer L. Baker

spencerbaker1970@gmail.com

831.676.7902

I respond as best as I can to all emails and phone calls, but txt msgs/sms are the most convenient! 

portable paleo at Chuck E Cheese with kids

No kidding, sometimes you gotta suck it up and take the kids to the alter of childhood consumerism, I get it. doesn't mean you have to become one of the living dead sheeple zombies.

Chuck E Cheese menu:

I'll take the Salad bar! I ordered the SMALL salad which is a black styrofoam bowl about as big as an adult human handful.

Recommendations:
- Eggs: Duh, chickens live in cages all their pitiful lives to give you this awesome bounty. May as well eat up.
- Spinach: At CEC? No shit, I was amazed. get some!
- BEETS! I have NO IDEA why I love beets so much, but since they have enough color to dye an entire parachute BLOOD RED, I'm counting on the anti-oxidants and natural "dirt value" of this peculiar canned treat. It's like the cranberry of the below-ground world.
- Sunflower seeds: FAT FAT FAT and all kinds a good BOOM for your primative mojo. GOOD GOING here.
- Dressing: User's choice. I picked RANCH (sucky) but better than any of the fat-free CRAP so I'm feeling.

well, it did make me feel pretty shizzle-y that there was a Whole Foods right next door, but daddy don't have $17.99 for lunch.

go hard, be serious, and bring a friend!

FAIL!!! I dare you!!!

GREAT resources for programming (including 5-on, 2-off)

library.crossfit.com/free/pdf/06_03_CF_Template.pdf

Having trouble translating your life into a "3-on, 1-off" existence? Still wondering exactly what is meant by "constantly varied" and how that's different than RANDOM? This article is A good resource (not the ONE and ONLY).

Another HIGHLY recommended programming article:

Strength biased

www.student.oulu.fi/~hniskala/CFJ_MartinWhite_StrengthBias.pdf

and a video revealing the WEAKNESS inherent in Crossfit (I see it as a strength- decide for yourself):

http://www.t-nation.com/free_online_article/sports_body_training_performance_investigative/the_truth_about_crossfit

Portable Paleo: Quiz for you

Give me your best guess based on the following description of my breakfast and the attached photo:
1/3 cup crystallized ginger
4.5 oz of crock-pot dark-meat chicken leftovers with 1tbsp mayo
8 cherry tomatoes
about 10 WHOLE or 15-20 pieces of macadamia nutz


1) Is it
a. PERFECT Zone portion sizes for 180lb guy (how many blocks?)
b. STRICT Paleo
c. Atkins
d. Just a shitty breakfast because it contains NO grains (how will you ever poop without cereal fiber?)


2) What the hell is ginger for?
a. Anti inflammatory
b. Natural antibiotic and antiviral (cold remedy)
c. Erectile dysfunction
d. Just something The Professor likes to play with on Gilligan's Island


3) For classification purposes is a tomato counted as a:
a. fruit
b. vegetable
c. a "carb"
d. weapon system on the Fat Albert cartoon


4) What the hell is that dizzying and nasty looking pattern in the background?
a. Navy Working Uniform I layered over someone's lap
b. The sofa at the local motel 6
c. Air Force pajamas
d. The new uniform for "Occupy Norfolk"


5) What is the WORST thing that can happen if you were to maintain STRICT paleo for 30 days
a. Death and taxes
b. Being swarmed by crazed members of the opposite sex (and LGBT community as well) because of the awesomely sweet pheromones your armpits are emitting
c. Alignment with your human genetic code and the beginnings of recovery from a shitty existence on 3rd world nutrition
d. PRs on EVERY lift
e. Erectile dysfunction


6) The BEST resource for a beginner in optimizing performance nutrition is:
a. Enter the Zone by Barry Sears
b. The Paleo Solution by Rob Wolf
c. The Primal Blueprint by Mark Sisson
e. The LATEST IN PALEO podcast on iTunes
f. Oprah's biography
g. The latest "TWILIGHT" book (vampires live forever and have crazy-ass sex appeal because they are on a strict high protein diet and they don't eat grains, right?)


Good luck!
http://www.metronews.ca/vancouver/local/article/368225--city-gym-gets-twilight-stars-in-top-shape

Wait, you mean that the Navy PT test isn't PERFECT already???

DUH... But thanks anyway.

Push-ups no match for combat

Presenting at the 2011 Defence Human Sciences Symposium, DSTO researcher Greg Carstairs outlined that current generic fitness assessments (including push-ups, sit-ups and chin-ups) are often poor predictors of performance in strength based job tasks.

My NEW FAVORITE PODCAST: Latest In Paleo

I love enthusiastic and informative PODCASTS. The ONLY thing I miss about triathlon training is the formerly FANTASTIC podcast, "Get Your Geek On" with Iron Wil and the Big Kahuna. Information is just OK without INSPIRATION and ENTERTAINMENT!
I love well written BLOGs. Again, ENTERTAINMENT matters, so many fall short be just being VERY matter-of-fact.

I ESPECIALLY love it when someone is able to produce BOTH as well as

"Latest in Paleo"

The podcast is also available for subscription in iTunes, and you can FRIEND the site in Facebook (latestinpaleo, all one word).

Give it a shot and lemme know what you think.

LET'S EAT!!!

I have often said, "I am so hungry, I could eat a horse", except that since 2006, horse meat has been illegal in the US.

http://eatocracy.cnn.com/2011/11/30/horse-coming-soon-to-a-meat-case-near-you/?hpt=hp_bn8
Posted by: Sarah LeTrent -- Eatocracy associate editor

"When President Barack Obama signed the spending bill into law on November 18, another piece of the legislation trotted in under the radar.

The Consolidated and Further Continuing Appropriations Act for Fiscal Year 2012, better known as the spending bill or H.R. 2112, allocated funding for several federal departments and agencies - including the U.S. Department of Agriculture - until September 2012.

And part of that bill lifted a 5-year-old ban on the slaughter of horses for meat.

In 2006, Congress "prohibited the use of federal funds to inspect horses destined for food, effectively prohibiting domestic slaughter" according to the U.S. Government Accountability Office (GAO)."

YUM

RE: I'm taking my shirt off RIGHT NOW (cover your eyes)

I'm taking my shirt off either way, even if it's just to spite my neighbors.
I wouldn't suggest your blind compliance because of ANY single article, but this situation isn't unique to melanoma. It's a no-shitter that early diagnosis of SERIOUS diseases THAT WE CAN REVERSE is a GOOD THING. BUT, our ability to diagnose conditions earlier has led to an apparent EPEDEMIC RISE in occurrence. If you were THOROUGHLY tested for "pre-cancerous, abnormal cells" in your prostate and you are over 40, your likely hood of being diagnosed with "cancer" is about 20%. At 50, it rises to almost 40%. At 60, nearly EVERYONE TESTED has "pre cancerous cell growth". So should we test EVERY man over 40 3 times a year so we can hurry up and cut up his junk?
Breast cancer has seen the same circumstances.
Even though earlier "stages" of disease may not EVER start trending towards danger, LAWYERS, not doctors are writing todays' treatment programs out of fear, not out of concern for total health and longevity. No one seems to be suing for "you removed my pre-cancerous cells from my prostate and made me incontinent" because they are duped into the mental posture of "I'm lucky to be alive even if I have to shit into a bag" forever.
That's probably the most significant aspect. It's not really about sun and melanoma, it's about who is really running the medical community. Because of legal ORM, it ain't doctors. It's insurance companies and trial lawyers.
Bottom line is two-fold:
- Adult decision making is authorized. Self-reliance is appreciated.
- No specific industry or individual is nearly as capable of managing your long term health as YOU are
- Competing agencies, companies and individuals BENEFIT from disseminating bad information, so even in an effort to BETTER yourself, you are going to have to wade through chest-deep ponds of bullshit.
- faith and hope are NOT great strategies, but they are sometimes all that's left.
Subject: RE: I'm taking my shirt off RIGHT NOW (cover your eyes)
I can get on board with this info...but who is Dr. Mercola, and why should I believe him and some random British dermatology article over other docs (and what I have been hearing from the medical community for years?) Are we now going to claim that the medical conglomerates and the FDA are in bed with Coppertone and Hawaiian Tropic? :-)'

I'm taking my shirt off RIGHT NOW (cover your eyes)

Melanoma Increases Due to "Diagnostic Drift" and Benign Disease, NOT Sunlight

http://articles.mercola.com/sites/articles/archive/2011/11/20/deadly-melanoma-not-due-vitamin-d-deficiency.aspx?e_cid=20111127_WNL_art_1&fb_ref=fbLike&fb_source=home_multiline

Posted By Dr. Mercola | November 20 2011

Story at-a-glance

- The rising rates of melanoma documented over the last three decades are not due to sun exposure as often stated; researchers instead believe they are due to an increase in diagnoses of non-cancerous lesions classified, misleadingly, as "stage 1 melanoma"

- Exposure to sunlight, particularly UVB, is protective against melanoma -- or rather, the vitamin D your body produces in response to UVB radiation is protective

- Optimizing your vitamin D levels through proper sun exposure or use of a safe tanning bed can reduce your risk of skin cancer and as many as 16 different types of cancer

- The sun is your best source of vitamin D because when you expose your skin to sunshine, your skin synthesizes vitamin D3 sulfate. This form of vitamin D is water-soluble and can travel freely in your bloodstream, unlike oral vitamin D3 supplements

Portable Paleo cntd: Repetition is the mother of SKILL

Pictures:

two snack portions of grapes, two snack portions of walnuts

lunch

breakfast

tonight's dinner: Crockpot Whiskey Chicken!!!

Ahhhhhh, the PERFECT day from a nutrition perspective. All thanks to a crock pot. If you don't have one, you are probably working TOO HARD on dinner.

I liked Ron Popeil's SHOWTIME ROTISSERIE infomercial because of the simplicity it implied when he said, "set it and forget it"! Well, the crock pot is cheaper and outperforms the PANTS off of a counter-top rotisserie.

Breakfast, lunch and dinner- all from the same pot!

Now I know that in addition to the quote "repetition is the mother of skill", R. W. Emmerson said that "consistency is the hobgoblin of little minds". Well, I'm pretty sure he didn't have a crockpot when he was hanging out with Thoreau or he would have changed his mind.

Yesterday morning, Jen put a huge hunk of beef into the crockpot with a bunch of carrots, potatoes, celery, onions, and some light seasoning. It was GREAT for dinner, and made an easy fix for both my breakfast and my lunch (inadequate fat content, hence the macadamia nuts and guacamole).

This morning, I put a whole chicken in the pot (pre cut, bone in pieces- actually costs LESS than the WHOLE chicken. about $5) with a whole onion, a whole clove of elephant garlic, and some light spices (Jamaican allspice, crushed red pepper, coarse kosher salt, ground black pepper, a cinnamon stick and about 10 cloves). When Jen presses the GO button around 8:30 this morning, she'll be able to SET IT AND FORGET IT until dinner tonight. We'll add some frozen broccoli florets as our vegetable, and Bada Bing- GREAT meal for the whole family that will likely turn into my lunch again tomorrow!!!

challenge your paradigms. see what's working, and vary your approach

I recently read a CF Journal article on Chris Spealler's effort to UP his heavy lifts and thereby improve his performance in the CF games for 2012. He has a history of CRUSHING competitors in normal METCONS and speed-based events, but he normally falls QUICKLY OUT of the top ten spots when the weights get heavy.

One of the tools he'll use in preps for heavier lifts? Drum roll please......

BODYBUILDING!!!

You heard that right! Supersets, pyramids, CURLS, lateral raises... FRICKIN ISOLATION EXERCISES! OMG!!!

Normally in strength training, people make the general assumption that SIZE will follow STRENGTH. Not so in bodybuilding- VOLUME OF TIME UNDER LOAD is the primary key for hypertrophy, and can be accomplished without really ever approaching MAX loading.

Well, among mere mortals, Speal is PLENTY STRONG and yet he has never really gotten STRONG ENOUGH to compete against monsters like Khalipa, Everett, and Froning. Well, one things WINNERS do when they stall out is they VARY their APPROACH (Thnaks Tony Robbins). He is doing Bodybuilding-type programming a couple of days a week in addition to powerlifting and traditional CF METCONS. More hypertrophy (muscular size) from isolation exercises may help leverage the same functional, whole-body movements with a more powerful piston (increased capacity to use a larger amount of muscle-tissue pulling against tendons and bones).

Is this going to work? Will this increase his need for fresh oxygen and kill his cardio? Will it mean that he's SLOWER on the speed-based METCONS carrying 10 extra pounds of muscle around? Will those big and puffy muscles "get in the way" of his Oly lift form? Won't he have to eat about an extra 1,000 calories per day to maintain?

Only time will tell, but I applaud his willingness to TRY ANYTHING TO WIN, and his refusal to let dogma limit his opportunities for progress. BZ Speal for being a continuous learner and challenging the CF paradigm at it's very core. Bruce Lee would be so proud!

FREE resource: Ranger Athlete Warrior (RAW) program handbook

https://www.benning.army.mil/tenant/75thRanger/content/PDF/RAW%20Handbook%20Final%20v4.pdf

My Wolfpack Battle Buddy sent me a hardcopy, but this e-copy is GOOD STUFF. This pocket guide to the requirements of a Combat Athlete is as good as ANY free resource I have seen. Good warm-ups, good mobility, good recovery, and exactly what you'd expect from today's Lighter/Faster/Better/Smarter Ranger Regiment.
Hooah!

A seldom discussed aspect of Primal Lifestyle Living: Defang the serpent of Big Pharma/AgriCULT/FDA/General Mills

http://lewrockwell.com/decoster/decoster183.html
Being a (small L) libertarian at heart, I was excited to see someone discuss aspects of a Primal/Paleo lifestyle from a small-gov perspective and an anti-consumption CULTure angle.

This highlights the ENTIRE argument AGAINST the deceitful Democrat vs Republican, Tea Party vs Occupy mentality of Either/Or rather than the actual AND... The assumption that ANY legislator, either major political party, any fedgov agency or private business actually has YOUR best interest at heart as its primary mission is FOOLISH!

Here's a dumbed down multiple choice question to summarize the theme:

Who is best trusted with your level of fitness, quality of life and long-term Healthcare Management?
a) FDA/AG/CDC (fedgov)
b) General Mills, Kellog, McDonalds (private big biz/corporate America)
c) American Medical Association (special interest, political lobbying)
d) Insurance companies (hedging AGAINST your long term health with term-life policies)
e) Your parents
f) Rob Wolf, Greg Glassman, Mark Sisson
g) Ballys, Golds Gym, Jillian Michaels, Dr Oz, GNC ("fitness" industry)
h) Barack Obama, Michelle Obama, Newt Gingrich, Rush Limbaugh, Glenn Beck, Michael Savage
i) You

Look around at all of this reliance mentality, and lap-dog CRAP behavior that we accept!!! MY student loan payment is too high (so YOU should pay for it), MY health care coverage costs too much (so YOU should pay into the Cost Pool), MY obesity problem is killing me (but you should give me a handicapped tag for my rear view mirror and Wal Mart should provide Scooters for me to buy more CAKE and KOOL AID).

Every time I go to the Military Exchange, I see hundreds of people in line for prescriptions at the Pharmacy. MOST of them are taking medicine to counteract conditions that that have decided to accept without question, without varying lifestyle factors, and without concern that the side effects are worse than the condition they are "treating", and with no concept of their unknowing contribution to the COST of CARE.
I regret that most of them probably live on a high-consumption diet of daytime/prime time TV and discounted Yellow Smiley Face consumption culture.

It's easy for me to point a finger and be critical, but there's a compulsion in me to jump in and help. Please pass the word (share resources, train someone else while you teach yourself, read, read, read, and conduct your own personal experiments). Lets reduce the lines at the pharmacy one Soldier/Sailor/Civilian at a time by word of mouth and intrusive leadership!

Additional Resources:
http://www.primalbody-primalmind.com/?cat=5

Reminder about upcoming certs

Merry Christmas!

January 14th - 15th
CrossFit Level 1 Course
CrossFit Hampton Roads
Yorktown, VA
http://www.crossfit-hr.com/

January 14th - 15th
CrossFit Level 1 Course
Trident CrossFit VA
Alexandria, VA
http://www.tridentcrossfitva.com/

Run your heart out...

Philly Marathon Deaths

Look down at the bottom where the author jumps from, "We are really sorry, our hearts are with the families" back to "AND THE WINNER IS..."

Philadelphia (CNN) -- Two runners died while participating in Sunday's Philadelphia Marathon, the race's director said.
Melanie Johnson, executive director of the Philadelphia Marathon Race Weekend, said in a statement that race organizers "are deeply saddened" by the deaths.
The two runners' identities were not immediately disclosed, as officials were still working to notify their families, according to Johnson. That information will be provided to the public "as it becomes available," she added.
"Our thoughts remain with the runners' families and friends," Johnson said.
The marathon runs throughout Philadelphia, with much of the course set along the Schuylkill River. Runners go past historic sites including Betsy Ross's house and the Liberty Bell, in and out of Fairmount Park, and through districts such as Manayunk and University City.
Unlike some other marathons, the Philadelphia Marathon "is open to all competitors" as participants do not have to have a qualifying time to enter, according to the race's website. But officially, all must register in advance to participate.
Cool temperatures, light winds and mostly cloudy skies were the rule during the race, which began at 7 a.m.
"It was perfect running weather, ideal for any runner. You would expect it more if there was really high humidity and hot conditions," runner Jamie DiMeglio told CNN affiliate WPIV, expressing shock at the two runners' deaths.

Folisho Tuko, a resident of High Falls, New York, who is of Ethiopian descent, won Sunday's men's race with a time of 2 hours, 19 minutes, 14 seconds. The women's title went to Mariska Kramer, with the Dutch woman running in a time of 2 hours, 35 minutes, 46 seconds to win for the second straight year.

Recruits of Today: Sailors of Tomorrow

Navy Recruiter's Dream: Mr or Mrs A

- High School athlete, maintains age appropriate physical capacity
- Scores HIGH on all areas of the ASVAB
- Above average grades
- Leadership experience in scouting, community events, school, volunteering
- Work experience. Former employer offered long term position with upward mobility and benefits
- No debt
- No children out of wedlock
- No criminal record
- No drug use
- Outgoing and confident

Navy Recruiter's REALITY: Mr or Mrs B
- Enters recruiting office in a tank top (wife-beater) and black trenchcoat
- Extracurricular activities include texting, Facebook, X-Box, and Porn Streaming
- Currently in excess of 30% bodyfat
- Scores below average on all areas of the ASVAB
- Recently fired from retail or fast food job. Currently collecting welfare.
- Below average grades
- No leadership
- Car loan (past due)
- Vandalism (misdemeanor) charge
- Long term drug use
- Introverted and intimidated by people

What is the recruiter's JOB?
- To identify and put on contract ELIGIBLE CANDIDATES for enlistment into USN
- To make BEST FIT decisions about a candidates strengths and weakness vs the demands of the available assignments
- To MAKE eligible candidates out of the stray dogs that don't quite make the cut
- To screen out ineligible candidates

Here's the dilemma: There AIN'T NO SUCH DUDE as Mr. A walking into a Navy Recruiting Station!!! We have got to MAKE good sailors out of who walks in the door, and that takes a PLAN and a whole lot of Hands-On, EXEMPLARY LEADERSHIP.

Are you BROADCASTING EXCELLENCE by the way you wear your uniform? Do you demonstrate Best-Effort during the PRT? Do you follow the CNO's guidance that PT will be performed during working hours and that Physical readiness will be integrated into the fabric of the organization?

If not, then get the hell out of the way.

More than a case of the Mondays

STRENGTH WOD

Back Squat 5-5-5
Front Squat 5-5-5
Overhead Squat 5-5-5

The Shoes I'm JONESIN for... CAN'T WAIT!!!

http://shopcrossfitreebok.com/footwear.html

the bitter end send-off

So it has been a great few years training and learning from Spencer. He has motivated us, pushed us to become better versions of ourselves. and caused much soreness. But like all good things, our time training with him here at PAX has come to an end. We will miss him terribly but will continue to be inspired by his physical, metal and nutritional challenges here on his blog.

But he is not gone yet. We still have one more workout with him. So let's send him off in fine NAVY fashion with a good ol' Team Murph. We will pair up and complete the workout for time and bragging rights.

1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run

The work can be split up however you would like, but everyone runs.
Show time is 1115 Friday at Drill Hall. We will move outside if the weather is nice.

Daily reads

Exercise myths explored

http://www.livestrong.com/slideshow/550678-20-fitness-myths/?utm_source=articlebottom&utm_medium=1#slide-21

the bitter end

I'm taking today off and Friday is my last PLANNED training day of THE YEAR!!!

I have decided that:

1) I'm in an overtrained and "under-sleeped" slump/plateau. My heavy lifts are WAY DOWN, and I'm tired as heck.

2) I can't effectively maintain any progress in the next 45 days anyway with TxGiving, DITY move, real move, hotel living, eating on the go, CHRISTMAS, setting up the new house, starting a new job in a new city, yada yada yada.

3) I'm ever so slightly injured from a Hip Throw that I tried to "catch" with my right arm. 2x adult male bodyweight (plus impact pressure) applied to the shoulder joint has left me a little asymmetrical...

I appreciate your contributions to the discussion and to all training events!

Happy Holidays and a A$$ KICKIN' 2012 to you!!!

All my best.

spencer

Is Diet Soda Making Us Fat? | The Daily PT

Is Diet Soda Making Us Fat? The Daily PT

Humpday WOD: DL Sequence / Burpees

Ripped right from CrossFit 757 in Norfolk, VA providing that Salty, Sweaty, Grey-Navy feeling!

Deadlift 5-5-5-3-3-3-1-1-1
http://www.crossfit.com/journal/library/12_03_Deadlift.pdf

Go LIGHT and do it RIGHT!!! Believe it or not, NO ONE IS WATCHING YOU and NO ONE REALLY CARES how much you are lifting, but YOU SHOULD CARE if you are lifting WRONG!!!

Get someone to WATCH YOUR LUMBAR, PULL THE BAR AGAINST YOU dragging it up your shins and thighs, VISUALIZE pushing the floor away with your heels. Have someone watch the bar path. Are you moving out of the way of a straight line of travel, or are you moving the bar AROUND bad form? Where are you looking? Leave the head-neck-shoulder angle NEUTRAL (let your eyes/head track towards the ground to be "zeroed" with your body. 1,000 yard stare NOT reqd.

ZERO points for BAD lifts.

Follow your DL session with 50 burpees for time.

Hat tip to MACS for sharing his INTEL.

I like SIMPLE THINGS and this is easy to understand!

http://undergroundwellness.com/how-wheat-makes-you-fat/

and here's one for the readers who are too sophisticated for youtube:

http://online.wsj.com/article/SB10001424052970204554204577023880581820726.html

Tuesday WOD

Strength:
5x10 overhead barbell press (press)
Document:
library.crossfit.com/free/pdf/45_06_press.pdf
Video:
http://www.youtube.com/watch?v=_qktzAv11Nc

5 sets of 10. Work up to your heaviest set of 10 with good form.
No dip/drive (push press), just strict press.
For time:
Row 2500m

Can I get your number?

4-4-2-4-2

40/30/30

7g = 1 block

LBM = 146

BCA = 16%

How EXCITING!!!

Q: Who in the heck would have such a nerdy and meaningless conversations?
A: People who CARE ABOUT REALITY!!!

The truth is that NUTRITION is a worthless drill if you never bother to figure out:
- How much you need to eat just to sustain yourself (growth, activity, repair, etc)
- How much you need to eat to accommodate your activity level
- What proportion of each micronutrient every meal should contain
- What kind of foods make up the best sources for the portion of macronutrients you need

Now I LOVE some discussion of eating THE RIGHT STUFF (see the Paleo Solution) but at some point you are gonna have to EAT THE RIGHT AMOUNT!!! Whether it's when your metabolism comes to a screeching halt in your 40s or when you wanna fit into the right dress for a reunion.... You can run, but reality will catch up to you!!!

Strongest possible recommendation follows:
Read ENTER THE ZONE by Barry Sears (as cheap as 3 dollars from amazon)
http://www.amazon.com/gp/product/0060391502/ref=olp_product_details?ie=UTF8&me=&seller=

and/or

Read the crossfit journal article called MEAL PLANS
library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Be at least a conscious incompetent today (Know what you don't know) and spend a little time investing in reality and a little LESS time playing with theories and empty promises.

By the way, I think the gent in the photo is sporting at least a B cup... Jealous?

Spanish Translator: I need a co-blogger

Team,

Do you know anyone who speaks/writes well both in English and Espanol?

I want to start publishing a Crossfit blog and some emails in both languages, but I realize that the references to medical findings, physiology, nutrition and chemistry WAY exceed my capability.

If you can think of anyone who would both be able and interested, please pass the word.

I appreciate it!

Muchas gracias!

Spencer

Playground Adventures for Kids and Parents

I played tag for about 30 minutes with my 4 and 10 year old on Saturday. IT WAS NO JOKE!

Since I spend a good bit of time around playgrounds with my kids, I continue to see the potential in playing tag, swinging, climbing, and sliding for strength, speed and coordination development.

There are at least a dozen simple things that Mom or Dad could be doing at the payground while Junior gets his groove on, but I seldom see it happening.

Thoughts on Stakeholder Analysis / 1100 at the Track: Plyometrics Training

Ever taken the time to graph or diagram your personal and professional networks and your spheres of influence? Given any thought to the perspective of the people you lead? Who are your peer clusters and what is your role among them? Any virtual networks where you lead, follow or contribute?

Think about drawing a picture something like this:
Draw Circles to represent groups (actual, virtual, work, personal, family, regional) and smaller circles inside to represent sub groups.

Next, develop lines of influence. The thickness of the line (or the color maybe) can represent:
- The volume of communication
- The leader/follower/peer level of influence
- The WILLINGNESS for group membership and participation

Example of a virtual group:
- Facebook LARGE circle, high school contacts, smaller circle inside facebook circle. These lines would be LIGHT or represent a relationship of convenience, trivial connections and coincidence if you have moved away from home and moved into other groups.

Example of an actual physical working group:
- Wal-mart employees in California, MD might Hank's GIANT circle related to work. Hank is also a night shift (group) warehouse stock clerk (group). His supervisor is Gary (Gary has a Leader circle with Hank in it) and Hank is training the new guy, Jethro to drive a forklift (therefore Jethro is in Gary and Hank's circles). If Hank is a committee supervisor in the church where Gary attends, there may be circumstances where their roles are reversed due to positional authority.

Example of non-work related social groups:
- Sally is a tastefully Simple sales rep and has about 20 consistent customers. She works out with Dale, Gina and Mellissa (neighbors) 3 days a week and her kids go to Our Lady of Wailing and Lament Day Care. She has about 5 potential groups that intersect and overlap in her normal daily life.

Last thought:
Why is it that small groups who interact 24/7 in difficult and interdependent circumstances build such powerful bonds (Marine Corps squad, Ranger fire team, Coast Guard helo SAR team, a rock band)? Maybe because ALL of their interactive group spheres are ONE big ball with infinite loops of communication and influence? Is that a good thing to have such a strong concentration of influence and dependence?

WOD!!!!
Looking forward to a fierce attack on the Monday Blues with Balls to the Wall Plyometrics "field day".

I have the gear (no comment), you just bring your happy faces! We'll have all kinds of fun!

Med ball station
- Scoop toss
- Slam
- Chest Push
- Twist

30" box station
- Jump-stabilize
- Jump-hop
- Depth jump-high jump
- Depth jump-long jump

Line drill station
- Long jump
- Lateral lunge
- Single leg hops
- Single leg lateral

Other/Skill Development
- 5m sprints
- Plyo Pushup
- Plyo Pullup
- Floor/ground kips
- Double Unders

HAPPY BIRTHDAY USMC!!! Science first, then you can get religious

The Scientific Method

Define a question
Gather information and resources (observe)
Form an explanatory hypothesis
Test the hypothesis by performing an experiment and collecting data in a reproducible manner
Analyze the data
Interpret the data and draw conclusions that serve as a starting point for new hypothesis
Publish results
Retest (frequently done by other scientists)

Here's the MOST IMPORTANT PART that isn't particularly well described in primary education and is still often missed on pop-culture conversations about the environment, nutrition, etc:

TEST VARIABLES must be distinct and isolated from clutter, distraction, and interference by confounding variables!!!

So what, who cares???

Well, when you think like a 4th grade student and you fail to isolate your test variables, you introduce ERROR that interferes with your ability to analyze your results and modify your test process.

I know what you are asking yourself... "WHY did this clown email me a bunch of junk from Wikipedia instead of pictures of women doing pull-ups?"

Bottom Line:
Your scale MAY BE an inaccurate instrument to quantify your progress towards your goal!!! If your intent is LOSS OF BODYFAT then you need to know (at lease with some certainty) what your current Body Composition is. Your Sunbeam scale from target gives you the total "push" against the earth with no distinction between organs, bones, muscles, and the contents of your digestive system...

Losing WEIGHT is usually a GOOD THING especially if you know your BC is out of spec, but as you taper towards "normal", you should recognize that the accuracy of weight loss on the scale alone is NOT SYNONYMOUS with continued progress. I would NOT trade a pound of muscle for a 1% difference in BCA and you shouldn't either. Inversely, you can't really be sad or regretful if you gained 3lbs in a month when it's really due to HIGHER muscle mass, INCREASED bone density, and PROPER and CONSISTENT hydration... Duh...

I strongly recommend you get a Myo Tape (spring loaded) and take the time to research the most accurate way to measure the ratios between your frame (bones) at the wrist, neck, hips, ribs and your height, and the thickness of your skin/fat layers. Measure yourself!!! Obviously EVERY SINGLE PERSON is built differently, so take your time, and document AT LEAST the following:
- wrist size at the narrowest point
- men- waist size AT THE TOP of the pelvis (where a man's waistband is unless he's a D-Bag)
- women hips at the widest point of KAPOW where the butt/hips are widest
- height (bare footed and standing erect)
- chest size measured horizontally at the nipples (man or woman)
- size of quads/hamstring at the largest point (usually about 3-6" below your crotch) or half-way between the bottom of the quadriceps and your hip bone.

Lastly, it SHOULD go without saying, but a discussion of body composition is incomplete without framing your nutrition and consumption as FUEL for activity and recovery. There's no virtue in putting jet fuel in a moped, so as you dial in your nutrition, make sure your activities are DEMANDING, USEFUL and EFFECTIVE (translated by the CF dictionary: Constantly varied, functional movements performed at high intensity).

Get some.

Revisiting the Kipping Pullup

Based on the constant need for improvement (measurable by weight moved or speed of repetition), the kipping pullup can be a good tool for getting you off the bar sooner or with a little more gas left in the tank for your next event.

Give it a look see and maybe you can learn something (or even better, TEACH something):

Part 1
http://vimeo.com/1790160

Part 2
http://vimeo.com/1790636

Wednesday WOD, Simple and Traditional PT, 11:15 at the outdoor track

Welcome the JSF MARINES to the distro. HOORAH!

Pushups, Pullups, Situps

- 10 sets of 10 pushups and pull-ups (alternating).

- Finish up with 100 uninterrupted toe-touch situps. Legs are straight and spread apart a bit. Outstretched arm/hand/fingers touch the ground over your head and between your ankles for each rep.

Some rules of the road:

1. 60 seconds MAX rest between sets (pushups, pull-ups, THEN rest).

2. Pullups may be scaled as Chinups, mixed grip pullups, Jumping Pullups, Kipping Pullups, Stretch-band assisted, or Gravitron dip/pull machine. Wide Grip Cable Pulldowns are NOT an appropriate substitute.

3. Pushups are performed with your shoulder DEEP in the socket and elbow pivoted into external rotation (tucked to your lats/ribs in the down position and elbow crease facing forward in the Up position (unless you wanna do Wide Grip and trash your shoulder).

4. I also have the Ab Wheel if anyone wants some extra core thrashing...

5. I have gym chalk for pull-ups. I have the gym-rings if anyone wants to do ring-pullups instead.

See you out there.

Corrective strategies for Front Squats

Guerrillas of Getting' Some,

Based on Monday's WOD, I understand the frustrations with the front squat rack position.

Take a look at these recommendation from the MOB WOD and see what you think:
http://www.mobilitywod.com/2011/04/episode-223365-fixing-elbow-pain-in-the-front-rack.html
http://www.mobilitywod.com/2010/11/episode-99365-solving-front-rack.html

Remember also that the front squat is JUST A COMPONENT of a bigger overall capacity to keep weight CLOSE TO YOUR C.O.G. while moving it from a squatted and racked position to overhead (just like thrusters, press, push press, push-jerk, clean and press, etc). It is NOT the ultimate end to the movement, just a tool to develop higher capacity and ID limitations.

Also check out the skinless woman getting her squat on!!!

Tuesday is for WINNING: 1115 at the outdoor track

Outdoor track near the fire station
1100 warmup
1115 COMEX
Odd Object Carry Training

Just Plain Nasty!

News fast & pers development

Sent from my iPhone 4
Spencer L. Baker

Seasonal Programming and preps for 2012, and Monday WOD 11:30ish in the basement

Team,

One of my fave adages from the "Covey Kingdom" is "begin with the end in mind".

As it applies to your physical capacity goals, it's worth considering as we move closer to the year's end and all of those frantic attempts for New Year's Resolutions.

General recommendations for 2012 programming:

- Consistency. Contrary to Ralph Waldo Emerson's statement, consistency is NOT a hobgoblin of a Little Mind when it comes to performance, it's THE SINGLE MOST SIGNIFICANT FACTOR. Decent nutrition and adequate exercise over time will always beat out insane surges of intensity and yoyo dieting in the short term.

- Interest. The degree that you are COMPELLED to honestly evaluate your performance on the many aspects of capacity is proportional to enjoyment. Strive to be SLIGHTLY challenged and to occasionally introduce Unknowns (how will I perform? Can I even lift that? What is my time likely to be in this similar event from last month? Where have I LOST capacity?) No one finishes a boring novel, what makes you think you'll show up 4-6 times a week for an uninspiring fitness event? Make it YOUR program by emphasizing the equipment and events that interest you and maybe scare you just a little. You won't enjoy 2012 by limiting yourself to the stuff you are already performing at a high level. Seek out your weaknesses as new challenges and develop those new (and interesting) skills.

- Direction. Once you see the end state, figure out which of the MANY paths that will get you there with both consistency and interest. I actually prefer the seasonal distinctions of a site like Crossfit Football (in season/pre-season/off season) and the skill levels (amateur/Intermediate/Collegiate) because it scales the entire program and targets aspects of performance that is specific to the normal fluctuations in life (periodization). The Main Site and Crossfit Inc's goals are "increased work capacity across broad time and modal domains" based on WODs that are "constantly varied, functional movements performed at high intensity" which produces an all around, non-targeted athlete who is very capable but is also apt to LOSE INTEREST in being a generalist!!! Don't let the broad (sometimes spread a little too thin) aspects keep you from getting what YOU WANT out of the enormous time expenditure. Take the time to explore
www.crossfitfootball.com
www.crossfitendurance.com
www.gymnasticswod.com
www.sealfit.com
www.beastmoves.com
www.stronglifts.com
www.westsidebarbell.com
www.mikesgym.org
www.primal-fitness.com
www.tonyblauer.com

Consider adding an actual sport a couple of days a week. It will help zero in on your limitations and may be a great feedback mechanism for your training. Example: Play racquetball. It may reveal that
- your cardio endurance is LIMITLESS
- your ability to hit the ball with POWER is lacking
- your ability to move laterally with HUGE bursts of explosive speed deteriorates in the first 3 or 4 rallies
- your mobility limits your ability to Scoop Deep for a low ball and make the return

Additionally, for those of you local to the PAX area, I won't be here as of 2DEC2011, so I recommend you find a partner who's willing to share a training philosophy and schedule and who can be your co-coach and critic during your WODs. Agree to work a general program from the main site, the strength bias schedule from west side, the combatives schedule from Spear Systems, a triathlon schedule from cf endurance, etc.

Identify your objective, set your sights on target and PULL THE TRIGGER!

Monday WOD

Strength (volume, hypertrophy)
Front squats 3x10 (across)

Speed, endurance
5 football suicides with 1 min rest interval. End zone to half field/end zone to end zone = 1 rep.

Friday Dog and Pony WOD and thoughts from Seth

With the Dog and Pony Show scheduled today, PT will follow the release from the FLAGO Luncheon, approx 1315.

WOD is as follows:
30 minute trail run
Set watch timer to go off every three minutes.
On the timer (3, 6, 9, 12, etc), do

5 plyo pushups: push yourself with enough force to leave the ground at the peak

5 rocket jumps: squats to the bottom, jump as high as you can, bring hands overhead and reach in the peak)

5 bridge ups: face-up, arching your back, push up into a bridge where only your hands and balls of your feet are touching and your hips are the highest point off of the deck

Do the three sets AS FAST AS YOU CAN and get back to running. Your run is your recovery, so don't piss it away by going too slow on your bodyweight reps.

Shared from Seth's blog.

http://sethgodin.typepad.com/seths_blog/2011/11/are-you-doing-math-or-arithmetic.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+typepad%2Fsethsmainblog+%28Seth%27s+Blog%29

Are you doing math or arithmetic?
I have enormous respect for mathematicians. They're doing work on the edge, a cross between art and science and music.

Arithmeticians, not so much. They are merely whacking at a calculator, doing repetitive work better done by a computer or someone cheaper.

Many fields have precisely this same division. There's a chasm between the proven, repetitive work that can be farmed out and the cutting edge risky work that might just change everything.

When someone asks you what you do all day and you respond, "I take what comes into this basket, do a standard process to it and then put it in that basket," it sounds a lot like you're doing arithmetic, doesn't it? Far better to have a job where there are equal parts magic and art involved in processing the stuff in that basket.

Sure, it's harder to figure out the values of the Ramsey numbers, particularly R(5,5), than it is to add together 318 numbers, repeatedly. It's harder to create an original tweet than it is to retweet. It's harder to find metaphor than it is to work through a to do list. Hard work, true. But worth it.

Couple of Reads on Rest Day

10 Reasons You're Not Losing Weight
By Jill Weisenberger, M.S., R.D., C.D.E., Lifescript Nutrition Expert
http://www.lifescript.com/special/healthy_choices_healthy_you/10_reasons_youre_not_losing_weight.aspx?utm_source=outbrain&utm_medium=cpc&utm_campaign=HealthyYou

Top 8 Low-Carb Mistakes
MyDiabetesCentral.com
From a diabetic perspective (which is a GREAT micro-study in attention to blood sugar and insulin):
http://www.healthcentral.com/diabetes/cf/slideshows/top-8-low-carb-mistakes/protein-shakes/?ap=825

Get some SUN pale-face!!!
http://paleozonenutrition.wordpress.com/2011/03/01/much-higher-vitamin-d-intake-needed-and-there-is-more-to-sun-than-vit-d/

Anti Cancer and "Wheat Belly"
http://fitfemaleforty.com/2011/10/04/anti-cancer-and-wheat-belly/

The Whole 30 Grain Manifesto:
http://whole9life.com/2010/03/the-grain-manifesto/

Crossfit Hero Workouts

FYI,

I have an EOD buddy who is doing a charity HERO workout program. Whether you want to donate or just want to see all the different Hero workouts....I copy and pasted his e-mail with the blog site below. I was browsing through some of the workouts and they have some REALLY tough ones.

V/r,

Stefan
---------------------------------------------------------
To all,
I wanted to let you know that I am undertaking a 3 month fund raising effort in which I will complete 66 CrossFit Hero Workouts in the next 92 days, with today, 1 November 2011, being day 1. As my family, friends, colleagues, peers, etc., I wanted to extend an invitation for your to support this event as you see fit.

I am still working with the Wounded EOD Warrior Foundation to formally establish this as a fund raising event via their organization. When that is completed, I should have a link established that will make donations directly to the foundation possible. I plan on donating $1 for every workout completed. That's $66 for those of you who struggle with math as much as I do.

Throughout the next 3 months, I will be documenting this effort via a blog at www.66herowodsin3months.blogspot.com and invite you to join in on any of the workouts where ever you can. Most of them will be done in the Annapolis, MD area, but I'm sure it will get interesting on days when we're away from home.

I understand my distribution is limited so please forward this to whoever you think would be interested. Finally, if anyone has any ideas on how to make this a more productive project, please do not hesitate to let me know.

Hooyah,
Jack
--------------------------------------------------------------------------
LCDR Stefan Edwards, SC, USN
Naval Air Systems Command
Contract Specialist
F/A-18E/F and EA-18G
Phone: (301)757-7072
Fax: (301) 757-7074
E-mail: stefan.edwards@navy.mil

Dare to learn something!!! Humpday Cincos

Carl is talking about the explosive hip. Get some:
http://www.gymnasticswod.com/content/burpee-skill-transfer-pt6

I don't agree with everything I share, but this ain't my autobiography. What works for me might be ill suited to your desires and results. Here's one that I like but don't use (I have my preferences):

Warmup advice from the Q&A section of Stronglifts 5x5.:

Q: Do I need some light cardio before I start lifting? How about running?
A: No. Instead try this.
. Soft Tissue Work . Massage everything with a foam roller before you start, should take
about 5mins.
. Mobility work . Work on hip mobility, ankle mobility, ... More specific than running/jogging.
. Activation work. Glute activation can help fire your glutes during Squats/Deadlifts, which
may be dormant from sitting all day before going to the gym.

Q: I've noticed my strongest lifts are on the 2nd thru 4th sets. The first set is usually the
hardest on any of the exercises. Is this due to not enough warm up reps or just a fact
of getting in a rhythm?

A: Your central nervous system also needs to warm-up properly. Tips:
. Focus more doing your warm-up. Pay attention to what you do: technique & speed.
. Do your warm-up sets as fast as you can. This is assuming you already have good
technique to allow maximal speed. If so: lift as fast as you can on the way up.
. You could use a better warm-up. Check again the explanation above. In your case your
warm-up would look better like this:
. 2x5 bar
. 3 x 80lbs
. 2 x 110lbs
And follow with your work sets at
. 5x5 145lbs

Wednesday WOD (Strength)

5x5 Sumo Deadlift High Pull http://www.youtube.com/watch?v=MTafqGjSeXk
5x5 Barbell Thruster http://www.youtube.com/watch?v=nCl-Lft8LSQ
These are heavy WORKING WEIGHT sets, not a progression to a heaviest set of 5. Warm up, find a good working weight, and stick with it for 5 sets of 5.

Skill development and Mobility
Accumulate 5 minutes in the ROCK BOTTOM position of an air squat (ass cheeks to ankle bones). Take breaks as necessary to "shake it out", but during the 5 minute span, spend as MUCH TIME AS POSSIBLE chiseling out that bottom position.

Bloggers a gogo! Water Lovers, anywhere and Ladies Night

A new blog by a member of the Danish Army who incorporates a great deal of swimming into some pretty high intensity Maritime WODs:
http://crossfitsubmerged.blogspot.com/

A blog worth reading if for no other reason than the title:
http://fitasfuck.wordpress.com/

And lastly, ANYWHEREFIT, a pretty cool blog by a high-intensity bubba:
http://crossfitmobile.blogspot.com/

And three specifically for the LADIES, but guys, they would KICK YOUR ASS and you KNOW IT!!!
http://crossfitcentralwomen.blogspot.com/
http://rxgirlsmiami.com/crossfit-girls-blog/
http://jessicasharratt.blogspot.com/

Free resource. Not totally invested yet, but it's not a bad read.

Here's that nutrition thing I was talking about. As you will quickly recognize, it's a preview/summary of a book/e-book that has yet to be released, so yeah, it's essentially an advertisement.

Here's the link (if you are viewing this in email, it's attached as a PDF):

www.247fatloss.com

Talks in detail about research finding boosted metabolism over DAYS from high intensity heavy-circuit conditioning vs metabolic impact of low intensity cardio.

I have NOT second checked the sources, so implement at your own risk.

I would like to highlight that I COMPLETELY AGREE that if you are going to have simple carbs (which includes most fruit), have it first thing in the morning and w/in an hour after PT.

If nothing else, it's small enough to be stuffed into a notebook for your next meeting.

Have a great day!

spencer

Jun Fan and the All Saints WOD

Lee Jun Fan aka Bruce Lee has always been one of my favorite Man's Men. Athlete, philosopher, actor, director, poet, and Cha-Cha Dancer... Even though the impact is nearly invisible these days, Bruce Lee was really the FIRST GUY to make an effort to move beyond dogma in the Martial Arts. He saw European boxing and wrestling, as well as the combat systems of Asia as "ethnic expressions" of a universal truth. His Tao of Jeet Kune Do was not really a philosophical explanation of HIS system, but an exploration of FUNCTIONAL ASPECTS of EVERY SYSTEM. He sought out and successfully took his own advice with the adage, "Absorb what is useful. Reject what is useless. Add something uniquely your own". He viewed martial arts and nearly all sport as "the physical expression of an inescapable truth". There is no lying with naked human capacity. You either CAN or you CAN'T, and that is up to each individual to decide.

http://www.dumblittleman.com/2010/06/11-inspiring-life-lessons-from-bruce.html

Tuesday Outdoor Extravaganza
Outdoor track behind the fire station
1100 warmup
1115 GO

For time
10-8-6-4-2
Wall walks, wall-ball shots, KTE, bridge-ups, Jumping alt Lunges
A 400m lap is completed during each round with one event at each station.
1st lap contains 10 reps of each, 2nd lap = 8 reps, etc.

Level One Certs coming up

See the right column of www.crossfit.com for all of the training opportunities being offered.

Here are a few CF-L1 certs I saw coming up soon in the MIDLANT:

November 5th - 6th
CrossFit Level 1 Course
CrossFit Charlottesville
Charlottesville, VA

January 14th - 15th
CrossFit Level 1 Course
CrossFit Hampton Roads
Yorktown, VA

January 14th - 15th
CrossFit Level 1 Course
Trident CrossFit VA
Alexandria, VA

As of 2010, these were about $950 for active duty and $1,000 for civilian. 2 FULL days of classroom principles, fundamental movements, 2 WODs, whiteboard nutrition, circle time with MEGA scrutiny, and the atmosphere of some pretty damn good people. The cert was recently accredited (for what it's worth) so there may be some creative options for funds through big Navy. I couldn't crack the code, so I just paid for the damn thing.

Happy Halloween! Wanna do some Tricks and get some Treats?

WOD: Strength
3-3-3-3-3 Dips/Weighted Dips
Work up to your heaviest triplet
3-3-3-3-3 Barbell lunges
Work up to your heaviest triplet

Fun reads:
Not particularly well written, but at least the photos on the DailyMail Online UK website are nasty!!!
http://www.dailymail.co.uk/news/article-2055067/Back-Stone-Age-Trendy-restaurant-serves-food-available-caveman-ancestors.html

Cool video:
Carl Paoli is one of the many voices that fuels the CF conversation from a gymnastics and "Connected Movement" perspective. Take a look at Virtuosity in motion: