Archive for March, 2010
Posted by mblarkin on March 24, 2010
UH? High Fructose Corn Syrup, I’m sure you’ve all seen the commercials from the corn industry that swear that it’s good for you in moderation and that it just like table sugar. The truth is it isn’t. HFCS has led us to become the largest country in the world with the most cases of diabetes and heart disease. This study High-fructose corn syrup causes characteristics of obesity in rats: Increased body weight, body fat and triglyceride levels was done at Princeton University and showed that consumption of HFCS may contribute to the incidence of obesity. A good review of this study can be found here at ars technica. While another study I found done at Duke University found a link that showed HFCS is associated with liver scarring or fibrosis, similar to the damage caused by heavy consumption of alcohol: Duke study links high fructose corn syrup with liver damage. Google the dangers of HFCS, (diabetes, weight gain, cancer, liver failure, alzheimer’s, and more) and you’ll be amazed no matter what the commercial tells you.
WOD: This will knock the HFCS right out of you!
- 100m Run (holding a bumper plate)
- Level III: (45/25)
- Level II: (35/15)
- Level I: (25/10)
- 70 Squats (w/ plate)
- 100m Run (w/ plate)
- 35 Push Press (w/ plate)
- 100m Run
- 15 Thrusters
- Level III: (135/95)
- Level II: (95/55)
- Level I: (45/35)
- 100m Run
- 35 Burpees
- 100m Run
- 35 Wall Ball (10ft)
- Level III: (20/14)
- Level II: (14/10)
- Level I: (10/6)
- 100m Run
- 70 Double Unders
- Level III: double unders
- Level II: 3x single unders
- Level I: 2x single unders
- 100m Run
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Why would we do this!?!
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WOD: 03/24/10
Posted in Uncategorized | Tagged: burpees, corn syrup, CrossFit, double unders, gym, health, HFCS, high fructose, nutrition, push press, running, squats, thrusters, wall balls |
Posted by mblarkin on March 23, 2010
We take our training pretty serious here at FOCF, ha! Sure this is serious stuff, but you have to take some time to goof off a little bit. Yes the benefits to your health and longevity are reason enough to get fit, but life is so much better if you enjoy it! The gym should make things out in life easier to accomplish. We are building a great FOCF family here with people from all different backgrounds that have one thing in common, We love CrossFit! Welcome to Mark and Cindy! Get ready to have some fun!
WOD: 10 min AMRAP
- 7 Thrusters
- 12 KB swings
- 7 Pull ups
- Level III: 115/75# & 53/35#
- Level II: 95/55# & 35/20# & band pull ups
- Level I: 75/35# & 20# & band pull ups
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WOD: 03/23/10
Posted in Uncategorized | Tagged: CrossFit, Group Fitness, gym, KB swings, Kettlebells, personal training, pull ups, thrusters |
Posted by mblarkin on March 22, 2010
Who says that you need fancy equipment to get a workout?! You don’t need to go to the best, state of the art gym, full of the latest and greatest Cybex, Smith etc, to get into the best shape of your life. In fact you should be coming to FallOut CrossFit but I’m highly biased. Take a look at this video a guy made. Homemade Bulgarian Training Bag. You can find the tools necessary to get a high intensity workout from anywhere. A tire inter-tube will do just fine, if you find something heavy to put in it!!
WOD: Against a 6 min clock
- Run
- Max Rep Over Head Squats
- Level III: 800m run; 115/75
- Level II: 800m run; 75/55
- Level I: 400m run; <65/35
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Nice Work Rocky!
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WOD: 03/21/10
Posted in Uncategorized | Tagged: CrossFit, Cybex, equipment, gym, OHS, overhead squats, running, Smith machine, Training |
Posted by mblarkin on March 22, 2010
WOD:
- Power Clean 5-5-5-5 & then…
- 50 burpees 50 pull-ups for time!
WOD: 03/19/10
Posted in Uncategorized | Tagged: burpees, CrossFit, gym, power clean, pullups, weight lifting workout |
Posted by mblarkin on March 19, 2010
Again come to FOCF for a Saturday WOD @ 11:30am with Tammy.
Bring a friend who hasn’t been here before for a free WOD
Posted in Uncategorized |
