Well here is a long overdue installment of "BS In The News". During my late night searching I came across the following article. Now before you dive into it I am not bashing the content, but i am bashing how far behind the common sense curve some of these scientists can be.

Here is an example: "Four to five years ago, no one thought fat tissue matters for this stuff," adds Michigan's Lumeng, who studies the macrophage link. "There clearly are going to be anti-inflammatory therapies for diabetes coming out of the pipeline."

That was the last paragraph in the article and basically caused me to leave my jaw in my lap. To put things in perspective Lorain Cordain wrote "The Paleo Diet" in 2002, Barry Sears wrote "The Anti-inflammation Zone in 2005 and "Enter The Zone" in 1995; Packer and Colman wrote "The Antioxidant Miracle" in 1999 and then there was this teany, weany 7 year study in Finland published in a certain medical journal showing proper nutrition and exercise literally rejuvenates the dna of a cell. I don't consider myself all that edjamacated, but my simple math skills show me people were on to this prior to 4-5 years ago. But of course who am I?!

You can read this for yourself by clicking "BS In The News".

WOD

21 Pull-ups
20 DL
19 Box Jumps
18 Pull-ups
17 DL
16 Box Jumps
15 Pull-ups
14 DL
13 Box Jumps
12 Pull-ups
11 DL
10 Box Jumps
9 Pull-ups
8 DL
7 Box Jumps
6 Pull-ups
5 DL
4 Box Jumps
3 Pull-ups
2 DL
1 Box Jump

I'm not going to lie, my goal as a coach was to see how many people were laid out on the floor after their encounter with Fight Gone Bad! The more bodies that lined the floor the more successful I felt as a coach! You guys made me proud. I counted Amy as "a body hitting the floor" although she picked a most peculiar place to "rest" after her 17 minutes of pain.

WOD

Workout A"

For those of you that haven't yet done Fight Gone Bad, the fight will continue today.

Workout B:

21-18-15-12-9-6-3

Med Ball Cleans
KB Swings
Burpees

Fight Gone Bad.....What else is there to say? 17 minutes of sheer intensity!

WOD

Workout A - If you have not yet done so, you will do Fight Gone Bad today.

Fight Gone Bad

PP
SDLHP
Box Jump
Wall Ball
Row

Workout B - If you've already completed the fight you will do:

Cindy

AMRAP 20

5 Pull-ups
10 Push-ups
15 Squats

We had A LOT of athletes go through the benchmark Fight Gone Bad yesterday and there were some great scores and new PR's. We still have many of you to get through this workout, everyone must do Fight Gone Bad one day this week.

Intensity - The quality or condition of being intense

In the realm of CrossFit the definition of "Intensity" contains three letters F....G....B. For those of you new CrossFit the wod Fight Gone Bad has a reputation of humbling each and every athlete at whatever level you may be. It is the best gauge for determining your conditioning, both physically and mentally. When coach Glassman first created this workout, he wanted something the mixed martial arts fighter could use to condition himself for his fights. In doing so he created Fight Gone Bad, which after going through it you can appreciate the name of the wod.

For a couple of points on intensity go here and here.

Also, assessments are this Saturday March 6th from 9-11 a.m. The Saturday wod will be at 11:00 a.m. Be sure to look to the right in the "Upcoming Events" box for what is coming down the road.

WOD

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Most of you know the young gent pictured above as Michael. As with most guys, he is addicted to simply picking up heavy stuff. Nothing makes a person feel better than hitting a personal record in weight lifting....well that is unless you are the proud father of a new baby girl. Be sure to congratulate Eileen and Michael as they welcome Mia Cassidy Dimino to their family.

Today's wod came to me I guess you can say in a dream....or dream like state. At about midnight last night, in the middle of a snow snow storm, begging for a bed after being up since 4:30 a.m. I came up with the following workout. It was more of a way to keep my mind off how tired I was so the more sick it was, the more it kept me entertained.

On the way to Ft. Wayne I told Carole I wanted to do something sick and something we haven't done in a while. I believe she said something to the effect of, "Don't make it too sick!" Well, today's wod was sic and fit that criteria. By the judge of the end of class it hit point spot on. And of all the days I did not have a camera.

WOD

"Painstorm Tabata"

One-arm DB Swings
Bottom squat hold
Plank Hold
Push-ups
Plank Hold
Back Extensions

For the first 16 rounds perform 20 seconds of as many one-arm db swings as you can. For the 10 second rest portion sit in the bottom of the squat position. Then right back into swings with the opposite arm. Continue switching arms for all 16 rounds. After the 10 second rest in the bottom squat position drop to the floor and hold the plank for 20 seconds. For these 8 rounds the rest consists of as many push-ups as you can. After the 10 seconds back to plank. The last 8 rounds consist of holding the plank for 20 seconds and the 10 seconds of "rest" consists of back extensions.

If you conduct the wod as required you should end up face down after it's all said and done.

This is further proof that every class has it's own personality! Like so many of the pictures there is a lot going on in this one. Allison is focused on getting through the drill, Myra is witnessing the attempted "River Dance" show Sarah was putting on......Carole is about to fall over laughing at what she was seeing and Galyn, who is only half in the picture is standing with her arms crossed looking like an embarrassed mother. The morning crew was a lot of fun yesterday and Sarah.........I'll make sure the rings are always out when you come to class.

And now on a more serious note, Carole has highlighted one of her I AM CROSSIFT team members on her blog page. Go to Carole's blog to read the entire story.

WOD

“Team Jackie”
AMRAP 20

500m row
Thrusters 45# bar
Pull ups

Once the person rowing hits the 500m mark then the entire team rotates stations. Rounds are determined by the number of 500m rows completed in the 20 minutes.

It's not that often that I get to see and experience the energy from the 4:30 class. And I can tell you that Tuesday's class didn't disappoint. My hat goes off to EVERYONE who was there working your butts off. It was a blast in actually being able to coach the way I love to coach. Adrienne, Patty, Carolyn and Crystal, nice job. I was focusing on you four mostly and watching you gals work as hard as you were really got me jacked and showed me how much I miss coaching CrossFIt!!! Patty there was no way I was going to let you drop that bar on the last round until you were done. You rocked!

Everyone keep up the great work. I was really impressed with the times of the 150 burpees from yesterday's workout as well. Just when I think it may be a little much, everyone surprises me with their performance. Remember back in the day when 100 burpees was a hard workout!?

WOD
3 rounds for time:

25 K2E
15 BW Deadlifts

As most of you know I AM CrossFit is in full swing. We will be periodically spotlighting the athletes who are participating in the challenge! One of the best success stories comes from Laurie Thornton who has come a long way in a short period of time. Laurie started in our EGH Boot Camp program and had decided to take things to the next level by joining the gym in October of 2009. As an I AM CrossFit challenge participant she has seen a significant increase in her performance due to better nutrition. Below are some quotes from Laurie regarding the changes she has noticed in herself:

"Since the CrossFit Challenge started three weeks ago, I've been dedicated to my goal of fitting into a size 4 jeans! Never in my dreams have I ever been in a size 4! I can get into a size 6 pretty comfortably, but haven't bought any to date."

"I've tried to be very diligent about cutting more grains out of my diet, not that I was eating that many to begin with. I'll be grazing on the lawn before long!"

"In general, I feel like I've come a long way and I really love the way I look! But I want to look better yet at 46!"

To all of you athletes at CrossFit and the participants in the I AM CrossFit Challenge: Stay Strong, Stay Focused, Stay Committed

WOD

150 Burpees for time