WOD:

“Baseline”
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Then:
Floor press
5-5-5-5

10 light Pendlay Rows after each set of floor press

Compare to 09/26/13 and post time and loads to comments.

Jen makes a heavy swing look easy.

Ibuprofen: Not A Training Aid

We have posted on the potential perils of taking Ibuprofen and other NSAIDs (Non-steroidal Anti-inflammatory Drugs) too often previously. Click here to read our prior post: Enough With The NSAIDs Folks. Way too often I overhear people talking about taking meds after particularly hard workouts to help them with the soreness. Trust me, I get the desire to not be sore after a hard workout, but the little bit of short term relief you get from taking NSAIDs after a workout is not worth the potential long term risk.

Even if you don’t click that link and read our previous post, at least read this paragraph:

Let’s also think about this, overuse of NSAIDs is responsible for over 100,000 hospitalizations every year and 15,000-20,000 people die per year due to ulcers and internal bleeding related to NSAID use. That’s nearly double the population of Poulsbo assuming room temperature just from popping Advil. Is your DOMS worth that?

A recent article in the NY Times discusses a new study from the Netherlands that showed that taking ibuprofen before exercise it could lead to intestinal leakage into the bloodstream. Think about what’s in your intestines, there’s only one place that stuff should go and that’s in the toilet. Do you want that stuff in your bloodstream? A previous study done at the infamous Western States 100 mile Ultramarathon showed that regular ibuprofen users showed signs of colonic seepage. Ummm … GROSS! Ironically, the author of the Western States study showed that this seepage resulted in increased systemic inflammation.

So, if you are taking anti-inflammatories to relieve some post- workout pain could leave you with poop in your blood and systemically inflamed. I think I’ll pass on the pills and opt for a light stretch and maybe a contrast bath.

Read the entire NY Times article here: For Athletes, Risks From Ibuprofen Use

WOD:

42 Double unders
21 Thrusters (115#/75#)
21 Toes to bar
30 Double unders
15 Thrusters (115#/75#)
15 Toes to bar
18 Double unders
9 Thrusters (115#/75#)
9 Toes to bar

Post time to comments.

What song do you think was going through Ryan’s head? A little Ludacris maybe?

Mind Over Milkshake

The power of the human mind is unbelievable. We still know very little about its full potential. A recent study performed at the Columbia Business School in New York, of all places, found that our minds can be fooled into thinking that something we just ate is either “good” or “bad” for us. This does more than just play a trick on the mind, our belief about that food can affect our hormonal response to that food. This is very interesting stuff.

No, this doesn’t mean that you can smash a 24-cut pizza and a Vermonster and be fine just because you think you’ll be fine. This goes a bit deeper than that … sorry.

WOD:

3 min AMRAP
5 Deadlifts (225#/155#)
5 Barbell roll outs (on knees)
10 push-ups

Rest 1 minute and then pick up where you left off. Repeat for a total of 5 cycles. Post number of completed rounds to comments.

The New Dan gets in a good 3-point position on the Turkish Get-up.

Do You Pee When You WOD?

Yes, this is a serious question. As the video below demonstrates, this is sort of a running joke (no pun intended) in the CrossFit community. It really doesn’t have to be nor should it be. Urinary incontinence during activity is treatable and just doing Kegels isn’t the answer.

If you are interested in more information on how to strengthen your pelvic floor to prevent this issue during double unders, box jumps and running then clear your calendar for Thursday, May 1st at 6pm. Kara B., one of our members is a physical therapist at Kitsap Physical Therapy here in Poulsbo. On the 1st, she, along with another PT will present a FREE Women’s Health Seminar on the topic of Leaky Bladder.

This seminar will be held at Kitsap PT behind Albertson’s
19319 7th Ave #108
Poulsbo, WA 98370

(360) 779-3777

WOD:

Weighted pull-up
5-3-1-3-5

Then:
8 min AMRAP
4 Turkish Get-ups (53#/35#)
8 Kettlebell swings (53#/35#)
15 Box jumps (20″/16″)

Post loads and number of completed rounds to comments.

“Big Mike” works the rings in a losing effort to win ice cream.

Your Doctor* Doesn’t Know Squat About Nutrition

In my head I have had this series of “Your Doctor* Doesn’t Know Squat About _____” articles swirling around for several months. I just never got around to getting them written. Well, the CrossFit Journal beat me to the punch on a nutrition version of this article.

All my life I looked up to physicians as these brilliant people who were essentially infallible. All through high school and even college I revered medical school and those who got in and certainly those completed it. Having now worked in and around the medical community for about 15 years I see Doctors in a whole new light. This is by no means intended to be a Doctor bashing post. Trust me, I have a great deal of faith in our medical community and firmly believe that modern medicine is a truly amazing thing. I have just come to realize that Doctors don’t know quite as much as I once thought they did.

For example, when it comes to the subject of diet and exercise, just how much does your local family physician really know about the subject? How much were they taught in medical school? A new article in the CrossFit Journal explores this subject: Prevention or Prescription

For decades, neither diet nor exercise has been discussed in any depth at most U.S medical schools. Some institu- tions spare a few hours here and there to explain the federal government’s food pyramid or how nutrients are absorbed and to vaguely advise that “moderate” exercise is good.

Just the other night I had an all too familiar conversation with a couple of our members. They had gone to see their family physician for a check-up. They were told that they were in fantastic health and that their lab values and vital signs were not only healthy for a person of their age, but healthier than most who are half their age. When the Doctor asked what they had been eating they responded with, “Eggs, bacon, steak …. (you know the story)” The Doctor froze and then said, “You can’t eat like that, it’ll kill you.”

Do you see what just happened there?

Unfortunately, this is not an uncommon story. There is a great disconnect between what our Doctors think they know about nutrition and what they actually know. Hopefully as more of us present ourselves to our family physicians with these amazing health markers maybe we can help bridge this disconnect.

*Please note, this post represents a sweeping and somewhat unfair characterization that ALL Doctors are in the dark about nutrition. Clearly, this isn’t the case. There are many forward thinking Doctors who are helping to lead the way in advancing our understanding of nutrition. We have several physicians and other healthcare professionals here at Kitsap CrossFit who understand the vision and goal. We need more folks like them out in the community to help bring us out of our current low-fat/high carb dark age.

WOD:

Rest day

Terry hits the deck after finishing Lauriel’s WOD.

Amazing Hand Balancing

Who knows, maybe after Lindsey’s Gymnastics Skills & Drills class on the 30th, maybe one of you will be able to make a video like this.