''The Swan'' (04.09.2010)

Warm-up Drills (04.09.2010)
2:00 Single-unders
15 x Burpees
15 x Jumping Pull-ups
1:00 Single-unders
Hip Mobility Complex
Shoulder Dislocates (PVC)

''The Swan'' (04.09.2010)
10 x Double-unders
15 x Sumo Deadlift High-Pull (115/85lbs)
20 x Double-unders
12 x Sumo Deadlift High-Pull (115/85lbs)
30 x Double-unders
9 x Sumo Deadlift High-Pull (115/85lbs)
40 x Double-unders
6 x Sumo Deadlift High-Pull (115/85lbs)
50 x Double-unders
3 x Sumo Deadlift High-Pull (115/85lbs)

Notes: Hand position just inside the 14'' knurling for the Sumo Deadlift High-Pulls, this will allow for better shoulder position (pulled back and square). Hint: This is a hip drive movement even though it says ''pull''.

Post times to comments.

Skill Development (04.09.2010)
Complete 3 Rounds of the following at your own pace
5 x L-sit Pull-ups
10 x Barbell Roll-outs
15 x Hollow Rock

Notes: Hollow Rocks are a two-count movement (there and back for each repetition). If you are not yet able to complete the Hollow Rocks substitute 12 x V-ups.

CrossFit Endurance Rest Day (04.09.2010)


Anonymous said...

The Swan 8:22

SDHP 95# and Single unders. During practice was able to get my first ever double under........


Anonymous said...

Looks like a great workout Samy... really hate missing it... hopefully will see you is a month .... a little PT, a little rest... hopefully ....


Big Ben said...

Swan: 14:26 rx'd

Anonymous said...

"The Swan"

6:13 Rx'd


Anonymous said...

The Swan

Hell yeah on the double unders, B-Rye!


Anonymous said...

Interesting article about Milk from http://paleochix.com/?p=827...

But milk is loaded with calcium and I need calcium to avoid osteoporosis?

Milk is loaded with calcium but because it’s a dairy product, it also causes the body to excrete calcium, so you’re really not getting anything of value. There’s lots of calcium in many other foods and they don’t cause the body to excrete calcium. Calcium rich foods: sardines, salmon, shrimp, oranges, papaya, figs, all green leafy veggies, almonds & almond butter, and broccoli.

AND osteoporosis is not just about your calcium intake, it’s about your calcium excretion as well. Ditch the grains (phytates are anti-nutrients that rob your body of calcium & magnesium, among other minerals) and the dairy, and your calcium excretion will drop. Add in the above listed calcium-rich foods and weight-bearing exercise (Crossfit anyone?), and you’ll be good to go.

In the June 2009 issues of both the American Journal of Clinical Nutrition and the Journal of the American College of Nutrition, 2 articles were published that reinforce the concept that net base yielding diets promote strong bones and may prevent bone mineral loss and osteoporosis.”

“Osteoporosis is a huge health problem world wide, afflicting 1 in 3 women and 1 in 10 men over the age of 55 years. In the US 10 million Americans have osteoporosis. Healthcare practitioners and the general public need to understand that there is more involved in the prevention of osteoporosis than just calcium intake and vitamin D.” –Dr Cordain

And a great quote from World Famous Dr Spock (baby/children’s physician not Star Trek):

“I no longer recommend dairy products after the age of 2 years. Other calcium sources offer many advantages that dairy products do not have.” –Dr. Benjamin Spock

Anonymous said...

But what about the milk ads that say milk does the body good?

It’s marketing hype. Just like those ridiculous sneakers by Sketchers… Shape-Ups. Just walking in these special shoes will help you lose weight and tone up. REALLY!?!? They are even sold in Sports Authority now. CRAZY.

What good does milk actually do? The say it does the body good. So what good does it actually do. I went to their website to find out. The clever celebrity endorsed Got Milk peeps (like PETA, and you KNOW how crazy those people are!) claim that the benefits are:

Eases PMS

(so does a cup of tea, a bubble bath, a nap, and getting my way… all with zero negative effects)

Prevents Cavities

(I hear brushing & flossing work pretty well too)

Helps You Sleep

(workout every day, eat balanced nutritious meals, and relax before bed by reading a book or taking a hot shower/bath… you’ll sleep)

Helps Re-build Muscle

(I hear lifting heavy weights often and eating lots of meat will do it better & faster; build muscle by eating muscle, it’s pretty simple to me.)

Helps Build Strong Bones

(I already covered this above. Their statement is based purely on the fact that milk contains lots of calcium. They don’t care about the fact that calcium excretion from dairy is high enough to practically void the initial calcium intake. Eat your veggies!)

But I need extra protein, so I need more dairy?

If you need more protein then you best start eating more meat. I don’t discriminate either. White meat, dark meat, beef, pork, poultry, fish, seafood… it’s all good (in it’s leanest form of course). Enjoy the fattier cuts in moderation.

But I need +3000 calories per day and dairy has lots of calories?
TRUE, but…

Lots of calories & lots of sugar. There’s a better way to get more calories without sacrificing your health. For example, eat more quality fats: avocado, nuts & seeds (no peanuts), coconut oil, olive oil, fish oil, fresh or shredded coconut, and nut butters (cashew & almond, for example). And of course, lots of meat!

But all babies drink milk so it has to be good for me?
Are you a baby? No. Then you don’t need milk. Besides, babies get their milk from their mothers from the breast. So that means No. My favorite quote:

“It’s not natural for humans to drink cow’s milk. Humans milk is for humans. Cow’s milk is for calves. You have no more need of cow’s milk than you do rat’s milk, horse’s milk or elephant’s milk. Cow’s milk is a high fat fluid exquisitely designed to turn a 65 lb baby calf into a 400 lb cow. That’s what cow’s milk is for!” –Dr Michael Klaper MD

Anonymous said...

Dairy Is Bad For Your Health
What we already know (and if you didn’t know, well then, I’ll expound a little).

BAD#1: High insulinemic response

high sugar content of milk causes a spike in insulin
continual spiking of insulin leads to hyperinsulemia
hyperinsulinemia causes obesity, glucose intolerance, hypertension, and hypertriglyceridemia…the deadly quartet
the deadly quartet leads to a bevy of illnesses (1):
Immune disorders
Thrombosis and platelet aggregation
Cellular proliferation
Heart disease
Mood dysfunction
Brain dysfunction
Hyper inflammatory states
Alzheimer’s disease

BAD#2: Recombinant bovine growth hormone

Fancy word for manufactured (artificial) growth hormone that is pumped into dairy cows. And just so you know, it is BANNED in Canada, New Zealand, Australia, and most of Europe… since the year 2000. In 2010, it is still okie dokie in the USA. (2)

BAD#3: Casein protein

Okay, seriously, I had no idea on this, so I had to dig deep for research to find out. Basicly, casein has been linked to cancer; it is a powerful binder (like glue) and is used in many processed foods; and it’s a strong histamine (allergen).

BAD#4: Lactose intolerance

Many people of the world are lactose-intolerant and cannot digest lactose in dairy products. It won’t kill them, but it sure will mess them up pretty darn good.

Okay, so now for the NEW stuff that I bet you didn’t know!

The NEW Danger of Dairy

Dairy contains a little known hormone called betacellulin. It has the highest concentrations in milk and cheese, but again, it is present in all dairy products. Betacellulin can withstand the heat of pasteurization and the strong digestive juices of your stomach & intestines.

This special hormone is able to bind with EGF (epidermal growth factor)receptors on your gut wall and they travel outside, into your bloodstream. This initial action causes said receptors to up-regulate (create more). This leads to more binding of betacellulin and your receptors and more traveling and more creating.

In a nutshell, this excess of EGF receptors (excess caused by betacellulin) floating around your bloodstream mimics a cancer patient’s. (3) There’s more. This scenario (excess EGF receptors circulating outside your gut) plays out for a wide array of cancers: breast, colon, prostate, ovarian, lung, pancreatic, bladder, stomach, and head & neck cancers.

Higher concentrations of EGF receptors increase the chance of cancer recurrence, reduces survival and increases tumor progression & development. (3) STOP THE DAIRY. In light of my new found research, I may have to go back and update my Pyramid of Danger.

And just so you know, what does the government think about this new information? The FDA has approved the start of experimental trials of NEW drugs. Yes! That’s what we need, more damn drugs. And you know what these drugs are going to try to do? They will stop the EGF receptors from signaling, which means stop them from multiplying. I guess telling people to stop or reduce dairy consumption (to eliminate the betacellulin which triggers the signaling & multiplying) was too easy.


Anonymous said...

That's a hard post to follow, but I'll try....Here goes......Wait for it.......

"The Swan"
16:33 @115lbs Dbl for 3 rnds and singles for the last 2.


Thanks for the article Kyle!!

Kristina said...

The Swan

8:15 @ 75 lbs

Mtn Rob said...

The swan

17:34 @ 115lb
single unders

West Palm Tom said...

Swan, as Rx'd, total time 9:07. Subtract 1:08 for the time needed to get a new rope as I broke mine on du #14 on the round of 20 du's. I have the bruise on my hip/ass where the split-ring broke. Almost drew blood. Done at the Hawk's Nest from your southernmost stable-member....

0 said...

20100409 - The Swan

10:52 rx'd

I couldn't string the Double Unders together, but I did the rx'd number of them anyways.


Anonymous said...

10:14 Rx'd


Anonymous said...

8:56 rx'd


7:47 rx'd