Lactic Acid...Lactate...Lactose?!

The terms lactic acid and lactate, despite biochemical differences, are often used interchangeably. Fitness professionals have traditionally linked lactic acid or ‘the burn’ with an inability to continue an intensive exercise bout at a given intensity. Although the conditions within the exerciser’s muscle cells have shifted towards acidosis, lactate production itself does not directly create the discomfort (acidosis) experienced at higher intensities of exercise. It is the proton (H+) accumulation, coinciding with, but not caused by lactate production, that results in acidosis, impairing muscle contraction, and ultimately leading to the ‘burn’ and associated weariness (Robergs, Ghiasvand, Parker 2004). The increased proton accumulation occurs most notably from the splitting of ATP (the body’s energy liberating molecule) by the muscle protein filaments, in order to sustain vigorous muscle contraction. Interestingly, the lactate production is proposed to be a physiological event to ‘neutralize’ or ‘retard’ the exerciser’s muscle acidic environment (Robergs, Ghiasvand, Parker 2004). Thus, lactate accumulation, which for years has been associated with the cause of the burn, is actually a beneficial metabolic event aimed at diminishing the burn. Scientists denote conditioning at this physiological state as lactate threshold training.

This stuff is awesome!!!

Here is the article put another way:

"I felt like puking the whole workout!"

Baseline
3 Rnds
15 Bench Press (40% 3 RM)
20 Plyo Push Ups (clapper push ups w/o clap...just "jump" hands off ground @ top)
50m Buddy Pull*

Suicide Balls
10 RFT ~
15 Wall Balls
1 Suicide Run (10m-20m)
Run is run to 10m & back, then 20m & back!

* this is the culprite that caused the hydrogen ions to spill (legs burning, gut feeling like you will puke)

BTW ~ if you keep pushing yourself, you WILL puke... That is the body trying to get rid of the waste product (increased proton accumulation) after the ATP splits!

Val ~ 13:11

Bertag ~ 13:13

Kate ~ 11:45

Des ~ 14:24

Feidt ~ 15:36

Britt ~ 17:11 (buddy pull crushed him)

tb ~ 14:24

STAN ~

RUN For Bluell is tomorrow... 12/1/12

8:30am @ Kiwanis Parking Lot...Run around Wazeecha!

Registration is simply $$ Donation!

Yog-aaaaaahhhhh

Felt good this morning!

Wed. Morning WOD...Day #4 for some of us this week...

Baseline
50 Deadlifts (135#/95#)
75 Box Jumps (24"/20")
800m Run

WOD
AMRAP in 15 Min:
5 Deadlifts (225# / 155#)
10 Hand Release Push Ups
15 Split Lunge Jumps (total ...NOT each leg)

Britt ~ 8 rnds + 8 Push Ups
Feidt ~ 10 rnds + 2 DL
Kate ~ 11 rnds + 3 DL (135#)
Des ~ 9 rnds + 7 Push Ups (135#)
STAN ~ 15 rnds (155#)
Simon ~ 7 rnds + 10 Push Ups
Tyler A ~ 7 rnds + 10 Push Ups (95#)
tb ~ 10 rnds

Val ~ 7 rns + 2 DL (155#) ... on her own in the PM! Tough Stuff!!

Think about it...
Someone said:
If you have two people that agree on everything, you don't need two people.

We have a lot of similarities.  That is why we do the things we do.  We challenge ourselves, work as a team, push each other, and constantly want us to be better.
The best thing about this quote.
We don't agree on everything all the time.  For the people we are and the people we push ourselves to be.. it makes a difference every time we question each other, ask opinions, vent, play devils advocate, struggle.  It all matters.
We make the difference.  We better our situations and our quality of life by challenging those that surround us to step up, ask, challenge, question, educating ourselves and each other.  We don't just want to find the challenge in the AM, we want to challenge ourselves with what we do every day.

~ by val

Backwards...Forwards...Snatchwards

Baseline:
EMOM for 8 Min ~ Alternate b/t Forward & Backwards Laps on the Track

Snatch Clinic for 5-7 Minutes (Warm Up / Technique)

SNATCH Ladder (choose a weight that will challenge you)
1 Rep on first min...2 Reps on second min....3 reps on third min...etc
continue until you fail to complete the reps w/in the minute, then start over.
* from min 18-19 take a Rest...
Then from 19-20 Perform Max Snatches w/in the Minute!

Des ~ 65# ~ 5+4reps / 3 / 3 / 3 / 3 // 5 (Total...48 Reps )
Britt ~ 135# ~ 4 / 115# ~ 5 / 6 / 3 // 9 (Total...61 Reps )
Simon ~ 95# ~ 7+4 / 6+2 / 3 // 10 (Total...71 Reps)
Val ~ 85# ~ 5 / 4 / 3 / 3 / 2 // 5 (Total...50 Reps )
tb ~ 155# ~ 4+4 / 5 / 4 / 3 // 7 (Total...52 Reps )

Great day for some strength-type work.  Was not the best for pure form or pure strength type day.  It was geared for a semi-recovery-type day... I think it will work...

Up TEMPo

Baseline
8x's ~ Run 200m (1.5 laps) every 90sec...
Begin at 0:00, whenever you finish the rest is your resting time until it hits 90s...then start again!
This is NOT 200m Run w/ 90s REST!
5 Minutes to get your Bar Set

WOD
For Time:
9 Cleans (155# / 110#)
15 Thrusters (135# / 95#)
21 C2B Pull Ups
15 Thrusters (135# / 95#)
9 Cleans (155# / 110#)
* ONE Bar is allowed for the workout, you must change the weights yourself!

Simon ~ 8:40 115/95
Val ~ 10:59 110/95
El Tigre ~ 10:30 175/135 ... missloaded and went HEAVY
Britt ~ 13:54 135/115
Feidt ~ 13:05 155/135
Des ~ 14:46 95/90 ...Awesome to push yourself this heavy...
Kate ~ 13:46 95/85
STAN ~ 8:30 115/95
tb ~ 10:00 155/135 ...thanks for pushing Val! I break too long

The Chief

THE CHIEF

OR

 

THE MASTER CHIEF

Baseline:

E3MO3M for 12 Min: 400m

The Chief

5 Rnds (for total Reps)

AMRAP in 3 Min (1min Rest b/t Rnds):

3 Hang Cleans (135#/95#)

6 Hand Release Push Ups

9 Air Squats

Val ~ 5 / 4+2 / 4+4 / 3+9 / 3+15 = 372 Reps

E ~ 4+9 / 4+3 / 4 / 3+9 / 4+3 = 366 Reps

El T ~ 4 / 3+3 / 3+6 / 3+3 / 3+9 = 309 Reps

Feidt ~ 4+11 / 4+3 / 3+14 / 4+2 / 4+4 = 376 Reps

tb ~ 5+3 / 5 / 5+3 / 4+9 / 5 = 447 Reps

Actually there is a WOD called The Master Chief...For the Crossfit purposes they are both reffering to "Chief" in the US NAVY rather than either of the above...

Read on:

Chief Petty Officer Creed
During the course of this day you have been caused to suffer indignities, to experience humiliation. This you have accomplished with rare good grace and, therefore, I now believe it fitting to explain to you why this was done. There was no intent, and no desire, to demean you nor to insult you. Pointless as it may have seemed to you, there was a time-honored and valid reason behind every single deed, every single barb. By experience, by performance and by testing, you have been this day advanced to Chief Petty Officer in the United States Navy-and only in the United States Navy does E-7 carry unique responsibilities no other armed force throughout the world carries, nor which grants privileges to it's enlisted personnel comparable to the privileges and responsibilities you are now bound to observe and are expected to fulfill.

Your entire way of life has now been changed. More will be expected of you; more will be demanded of you. Not because you are an E-7, but because you are now a Chief Petty Officer. You have not merely been promoted one pay grade. You have joined an exclusive fraternity - and, as in all fraternities, you have a responsibility to your brothers - even as they have a responsibility to you. Always bear in mind that no other armed force has rate or rank equivalent to that of the United States Navy. Granted, that all armed forces have two classes of service: enlisted and commissioned; however, the United States Navy has the distinction of having four, i.e. Enlisted, Bureau appointed CPO, Bureau appointed Warrant and Commissioned. This is why you can maintain with pride your feeling of superiority once you have attained the position of E-7 on the United States Navy.

These privileges, these responsibilities do not appear in print. They have no official standing. They cannot be referred to by name, number or file. They exist because for over 200 years the Chiefs before you have freely accepted responsibility beyond call of printed assignment and have, by their actions and performance, commanded the respect of their seniors as well as their juniors. It is now required that you be a fountain of wisdom, the ambassador of good will, the authority in personnel relations as well as technical application. "Ask the Chief" is a household phrase, both in and out of the Navy.

You are now the "CHIEF"! So this, then, is why you were caused to experience these things. You were subjected to humiliation to prove to you that humility is good, a great, a necessary attribute which cannot mar you - in fact, it strengthens you - and, in your future as a Chief Petty Officer, you will be caused to suffer indignities, to experience humiliation far beyond those imposed upon you today. Bear them with the dignity, and with the same good grace, which you bore them today! It is our intention to prove these facts to you. It is our intention that you will never forget this day. It is our intention to test you, to try you, and to accept you. Your performance today has assured us that you will wear your hat with aplomb, as did your brothers in arms before you. We take a deep, sincere pleasure in clasping your hand, and accepting you as a Chief Petty Officer in the United States Navy.

Can you relate this to anything in ordinary life...coaching...teaching...family...friends...

Lots of lessons here!

Awesome work today people...proud to be with all of you!

TURKEY...

This one snuck up on me...

Holy Turkey and Stuffing!

Baseline:
800m Run
30 Turk(ey)ish Get-Ups (25-30/15-20)

WOD
3 Rnds For Time:
800m Run
50 KB Swings (55#/35#)
40 Split Lunge Jumps (20 each leg)
30 Pull Ups

Britt ~ 1 Rnd + 5 Pull Ups = 24:40 (realize this was closer to 2 Rnds)
Val ~ 1 Rnd + 11 Pull Ups = 24:00 (realize this was closer to 2 Rnds)
Feidt ~ 37:14 -------> WINNER!!!
Desi ~ 2 Rnds + 800m ~ unknown time...
Kate ~ 37:07 (sallyed last 25 pull ups - green)
Simon ~ 41:41
STAN ~ 36:34
tb ~ 44:24

I thought a conservative estamate would be 800 = 4:30 / 50 swings = 2 min / 40 jumps = 2 min / 30 Pull ups = 2-3 min (approx 10 min / rnd)...
WOW...was I ever wrong...

This WAS a great WOD heading into Turkey-Day!  Enjoy the time with family and friends!  Eat well and come back ready to get dominated!!!
Baselines will be in order all next week...not for the faint of heart before the WOD!

TAKE ACTION!

Watch this video...THEN...

400m Run Warm-Up...
Baseline
3 Rnds ~
20 Push Press (m=75-95 / w=45-65)
8 Strict Pull Ups + Negative (as slow as you can on the way down)
25m Bearcrawl
WOD
For Time: 50-40-30-20-10
DB Thruster (35# / 25#)
Abmat Sit Ups

El Tigre' ~ 50 w/ 75#BB / 40 w/ KB...then had to go...
Des ~ 20:16 (20#) -
Simon ~ 23:45 (30#)
Britt ~ 25:20 (30#)
Feidt ~ 26:07
STAN ~ ??? (50 @ 35#...went to 25# for the rest)
tb ~ 25:18 (thanks feidt...on our 30 set we went IGYG for 10's...partner push always helps!)
Val~ after: clock mishap with 50 so 40down @ 13m w/45#BB

Good Reading...

GREAT READ... Excellent thoughts to reflect on and think about for this week! Very amazing and timless when you think it was written in 1902...

In Teaching:
When we do the jobs we do, we must remember the thoughts brought out in this article and remember why we got into the profession in the first place...
In Life:
This article helps keep a healthy perspective on the negativeness that goes on around us all day...reminding us that WE are in control of our attitudes & gratitudes!!!

The Courage to Face Ingratitude

"In justice to ourselves we should not permit the ingratitude of a few to make us condemn the whole world."

Baseline:
800m Run
50 Back Squats (40% of 3 RM)
250 Step Ups (15-18" Box)
WOD
AMRAP in 20 Min:
3 Power Cleans + 1 Hang Squat Clean (115# / 85#)
15 Hand Release Push Ups
30 D/U

Val ~ 5 Rnds / 9 Min
Kate ~ 7 Rnds + 3 Cleans (90 singles)
STAN ~ 10 Rnds + 19 Singles (60 Singles / 85#)
Feidt ~ 6 Rnds + 17 D/U
Simon ~ 8 Rnds + 4 Cleans (100 Singles)
Des ~ 7 Rnds + 8 Push Ups
Britt ~ 7 Rnds + 15 Push Ups
tb ~ 10 Rnds

MURPH-ish

Holy Cow!!!

Get right to it!

100 Pull Ups
w/ 100m Run (across gym & back)
200 Push Ups
w/ 200m Run (1.5 Laps)
300 Sit Ups
w/ 300m Run (2 Laps)

Anytime you drop off bar (pull ups), need rest in push ups or sit ups you run the prescribed distance...
EVERYTIME ~ So...if you do 5 pull ups and drop, go run, 5 more, go run etc...
The idea is to get you to try to get a few more so you do not have to run...

Spot on Statement ~ Those push ups are going to be killer!

Britt ~ 100 of each with the runs ~ 40:34
Kate ~ 45:20 (80 purple, 20 green pull ups / finished 200 Push Ups + 50 sit ups)
Feidt ~ 46:30 (50 Sit ups Complete)
Des ~ 47:20 (purple / 50 Sit ups Complete)
Simon ~ 61:51 Completed the entire thing... 300 Sit ups in a Row!
STAN ~ 62:38 Completed
tb ~ 50:00 (120 Sit Ups)

R-E-S-P-E-C-T

For the simplest of movements...the simplest of times...for being able to keep things simple!

I respect the people that can keep the complex things of adult life, simple.  Things just seem to go so smooth for these people.  It is a craft...a habit...a character trait...a learned behavior.

Remember when you were little...Spinning just to get dizzy, you could do somersaults forever and not even worry about it!  Everything was simple when you were little.  When did that change...innocence, being young, care free, just being...

Just recently someone asked a friend of mine that question, if you could go back to anytime in your life when would it be?

His answer:
I wouild go back to when I was 4 years old...
 I could take naps, there was always food on the table...No school...My job at 4 years old was to play and have fun!

Outstanding answer!

Today was very simple...

Warm-Up:
3 Rnds: Run a lap and perform 3 somersaults on gymnastics mats (fwd)
3 Rnds: Run a lap and perform 3 somersaults on gymnastics mats (bckwd)

Perform the following:
50 Push Press (95#/65#)
75 Supine Pull Ups
FOR TIME:
400m Lungewalk w/ plate carry (45#/25# bumper)
*carry plate across chest with arms...like you would carry a log

After school:
100 KB SDLHP for Time (55#/35#)

Britt ~ 1 Lap + lungewalk to wt. room
Simon ~ 400m ~ 23:?? (I am assuming he was about this time)
Des ~ 267m (2laps) ~ 14:48 (was killing it...huge motor that just kept going)
tb ~ 400m (3laps) ~ 28:05

ALIVE & Human

You know your alive when you are breathing heavy...sweating...pushing your body to the limits. 
After taking some time off...Britt found that he is still human.
This will not last long...he will soon to be back to his autobot self that nobody can beat once he transforms!

Baseline ~ 3 rnds:
15 Back Squats (135#/95#)
20 1-Legged Box Jumps (12-15")
25m Crabwalk

4 Rnds:
3 Min AMRAP ~
3 Thrusters (95#/65#)
6 KB Swings (55#/35#)
9 T2B
1 Min Rest b/t Rnds

Begin every round with 3 Thrusters...count total reps for incomplete rounds!

Britt ~ 2+12 / 2+6 / 2 / 2+1
Simon ~ 2+9 / 3 / 2+12 / 2+9
Feidt ~ 3 / 2+10 / 2+8 / 2+9
Kate ~ 3 / 3 / 2+8 / 2+7
Des ~ 2+14 / 2+9 / 2+8 / 2+9
STAN ~ 2+9 / 2 / 2+3 / 2+6 (75# / first two rnd swings @70# then 35#)
tb ~ 3+9 / 3 / 2+12 / 2+9
Val ~ 2+9 / 2+1 / 2+2 / 2

Quote: "This is hell after taking off two weeks!"

And...

We can try a lot of things.  Find the fit.  Work to provide the ideal.
Look toward those we believe know what is best or, possibly, are the best.
No matter what we find in other's and their surroundings; their techniques, teachings, preaching, and practices...
If we can't live true to what we want other's to buy into, we provide nothing more than empty ambitions and false goals to never truly achieve.

And that is where you slide down in your seat and contemplate: Is this talking about my life...

Most of the time.... You practice what you preach.  Sometimes you just want to say, 'Screw it.'
Jump off the ledge entirely!
You will always keep your values, they are what holds you down, keeps you grounded, and their roots will continue to provide for you what you need.
It's the experiences that make you think, question, compete with yourself.  The path you travel and the turns you take create the branches that know no barriers.  Provide you with the relationships you were meant to have.  Demand more of who you are and what you can do for those around you.

Have you found your ledge lately?

100 What?!

Professional Development Day WOD

Brief warm-up...on your own..

For Time:
15 Push Press (135# / 95#)
then...
100 Burpees + EMOM 2 Snatches
then...
15 Push Press

* Use the same weight for all exercises!
** the EMOM only applies while aquiring the 100 burpees
***start the 2 snatches at the top of the minute only :00 (so if you finish your 15 PP @ 1:12, you have :48s to get some burpees in before you have to perform 2 snatches)

El Tigre ~ 15:46
Feidt ~ (115#) 18:20
Syd ~ (95#) 17:07 (first WOD in a while!!!)
Kate ~ (65#) 17:36
Des ~ (65#) ??
Val ~ (95# for 5 Rnds...then moved to 75#) ??
STAN ~ (75#) 13:30
tb ~ 13:31

IT'S OVER...

Political Season is OVER...FINALLY

WOD's will now be performed not by women or mens standards but by which tax bracket you are in...Fortunatly, we are all teachers so we are probablly in the same one...

Warm-Up ~ 3 Rnds:
5 Squats (increase wt as you like)
5 Box Jumps (24"/20")
10 Pull Ups

For Time:
400m Run (4 Stair Laps)
100 D/U (300 singles)
80 Swings (55#/35#)
100 Air Squats
60 Push Ups (chest to floor)
100 D/U (300 singles)
40 Abmat Sit Ups
100 Lunge Steps
20 Burpees

Val ~ 29:54
Des ~ 31:44
Kate ~ 29:00 (singles)
Feidt ~ 31:39 (did 60 V-Up sit ups & he voted for Romney by accident as well!!!)
Simon ~ 31:09 (combo of singles & D/U)
STAN ~ 28:13 (singles)
tb ~ 29:29

hi

Well I had great success...  no time to get long-winded.  But here he is...  My first deer...  See ya'll soon.

Persistance

400m Run (Stairs Runs due to BB practice)
Mobility (hips & shoulders)

5 Rnds (untimed...but move)
15 Push Press (men=75-95 / women=45-65)
20 Dips
25m OH Plate Lunges(45#/25#)

AMANDA
9-7-5
Muscle Ups
Snatch (135#/95#)

OR

Dead Hang Pull Ups
Snatch (95/65)
Burpee

100 Sit Ups
100 Good Morning Darlings (see video 1:47)

Val ~ 60# & purple band / 50 sit ups + 100 GMD
Desi ~ 50# & purple band / 50 sit ups + 100 GMD
STAN ~ 55# & purple band / 100 sit ups + 100 GMD
tb ~ 80# / 50 sit ups + 100 GMD + 50 Sit Ups

No AMANDA...slight overestimate on time and sapping of strength...100 dips along with OH plate anything will take-out the triceps...
May attempt to finish this after school...

Tuff Stuff

Today was the first day of the Winter season...
Basketball Starts...Hockey Starts...Power Club Starts...
Winter season sports will get into full swing...Time moves on...

Are you getting better or worse...do you have a plan...goals...where are you headed?

Death in December is coming...YOU WILL PARTICIPATE!!!
Dec. 15th (Saturday)...Let's get as many people as we can to DO THIS!!!

Todays WOD ~
Warm-Up on your own ~ 3-5 Minutes
Complete This:
50 Squats (choose a weight) Men = 95-135 / Women = 65-95
75 BB Jump Squats (Jumping Air Squats w/ bar) (45#/35#)
800m OH Plate Carry (45#/25#)

Then...

For Time:
30 Burpee Box Jumps (24"/20")
30 T2B
30 Push Jerks (135#/95#)
800m Run

Des ~ 65# / 20:46 (K2E/65#)
Maloney ~ 65# / 14:30 (K2E/65#)
Val ~ 95# / Time to goto work...was on Push Jerks using 95#...awsome
Feidt ~ 135# / 18:22
Simon ~ 95# / 18:51 (95#)
STAN ~ XX / 15:25 (20"/95#)
Biba ~ 135# / 23:15
tb ~ 135# / 16:44

Very Nice...More work tomorrow!

Jacob's Day

That's right.
He got his day....
And we openly welcomed his preparations for this morning.

When you arrive with what you would like to do.  You have thought about it well in advance, outlining what you are doing and have planned not just for yourself, but for others!

GO TEAM JACOB!

20min AMRAP
5 Burpees
10 K2E
15 Swings 55/35

Everyone did great:
9.5 was a number thrown around for des and feidt...
Jacob miscounted and was definitely ahead.
Who knows where the rest of us were... and 1 round of the workout was running to the car and getting the keys for us to have music:  LONGEST 5min of SILENCE ever!!!!

Happy Friday!

ThursdayS

Magic happens on Thursdays:

The options are endless:
sleep in. stretch. do the WOD you didn't this week.
shower and shave in a fashion that hasn't happened since maybe Sunday because as soon as the AM workout is done during the week you quick wash and get to where you need to be: Work.

you catch up... on something you just need to get off your chest but can't bring it out on a 'real' workout AM because you would be the 'time sucker' and that isn't cool.

laugh.  seriously take some time to not be serious, to just be.. be with those you that make you laugh.
Pretend to make the time move slower than every other day in the work week.
Finalize whatever you were trying to make happen for the weekend.

Persuade another on something awesome.. because everyone should do something really Awesome once a month!.. I want this for everyone I am around ALL the time.
Possibly overwhelming at times but I really can't help myself: Awesome things make life fun.

MOvember began today.
This is the current equivalent to awesome this month: WHY?
Because it is simple. easy. and is happening world-wide.
There were men today that shaved for the first time in over a DECADE!...
I loved the emails that came my way about this month: nothing but fun and happy, good juju!

So that's what Thursday are for me: Exactly what we make them into....