Running Clinic – One Mile Time Trial

WOD:

“Elizabeth”

• 21-15-9
• 75# Power cleans – full squat
• Ring Dips

Cool Down:

• 100 OBar Rollouts

Seals:

Phase I: Preparation
Row 2000m; Bike 8 minutes

Phase II: Power, Stamina, Intensity

AMRAP in 20 Minutes

5 Hang Clean 85lb
10 Racked Lunge 85lb (5 each leg)
15 Jumping Squats

Phase III: Core:
50 GHD Sit Ups

Group Cycling – Intervals 60 minutes

Endurance Swim 20 minutes (85%)

WOD:

• 100 Pull Ups
• 100 Push Ups
• 100 Sit Ups
• 100 Squats

“Angie”

Monday, January 26th, 2009

POWER CYCLE – ANAEROBIC THRESHOLD 60 minutes

Phase I: Preparation
2 X 2,000 meter row. 100- push-ups between rows

Phase II: Strength

1-1-1-1-1 Dead Lift
1-1-1-1-1 Back Squat

Phase III: Core: Tabata sit-ups 8 rounds, 20 sec on, 10 sec off max effort

Notes: 1-1-1-1-1 means work toward your 1 rep max for the exercise. This is not just 5 reps! Start loading at about 50% and work 10-20 reps there. then move to 20% below your prior max load and do 5-10 reps. Then work your way to your max and do 1 -2 reps. Then find a new 1 rep max beyond your previous, if possible.

Enthusiasm

People like to be around those who are enthusiastic. Whether they are enthusiastic about life in general, or enthused about a particular goal or project, the feelings that can be transferred to others are indeed contagious. Think about a typical Monday morning in the office. You see people at first grumpy, uptight, down-trodden, and looking for any way to simply make it through the week. Then along comes someone who is upbeat, happy, and enthusiastic. Put the two in the same area and you can start to see the change in the unhappy person. An effective leader makes a conscious and deliberate decision to look at issues, decisions, circumstances, people, problems, choices, events, processes, encounters, policies, and discussions with a positive spin. They make a behavioral choice to have a positive outlook. So try it this week. Decide to be enthusiastic. Smile and greet everyone with enthusiasm. Take issues and problems that are given to you, and with an outlook of enthusiasm, transform and re-process them in a new light. If you do, people will look forward to seeing you, to talking with you, and working with you.

Sunday, January 24th, 2009

Phase I: Preparation
1 mile run. Hang Squat Clean skills 5 reps ea @ 65, 75, 85, 95lb

Phase II: Intensity

5 X (AMRAP in 4-minutes) of:

5 Hang Power Clean 75
7 Sumo Deadlift High Pull 75lb
9 Push Press 75lb

1 min rest between rounds

Organic Foods: Better, Safer, More Nutritious?

By Nancy Clark, MS RD CSSD
For Active.com

Organic foods–are they better, safer, more nutritious? That’s what many active people want to know. After all, when you are training hard to enhance your performance, you might as well enhance your health at the same time — and that means eating wisely and well.

Questions arise: should eating organic foods be a part of your sports diet? This article addresses some questions athletes commonly ask about whether or not to go organic.

The Meaning of Organic

To start, what does “organic” actually mean? Organic refers to the way farmers grow and process fruits, vegetables, grains, meat, poultry, eggs and dairy products. Only foods that are grown and processed according to USDA organic standards can be labeled “organic.” (Note: The food label terms “natural,” “hormone free” or “free-range” do not necessarily mean “organic.”)

Organic farming practices are designed to conserve soil and water and to reduce pollution. For example, organic farmers do not use chemical fertilizers, insecticides or weed killers on crops. Nor do they use growth hormones, antibiotics and medications to enhance animal growth and prevent disease.

Why Go Organic?

Organic fruits and vegetables can cost about 30 percent more than standard produce, if not more. If you are a hungry athlete who requires a lot of food, you might be wondering: Are organic products worth the extra cost? In terms of taste, some athletes claim organic foods taste better. Taste is subjective and may relate to the fact that freshly grown foods have more flavor.

In terms of nutrition, some professionals agree the reason to buy organic food is not for a nutritional edge. Organic foods may have more minerals and antioxidants than conventionally grown counterparts, but the differences are debatable.

One important reason to buy organic–preferably locally grown organic–is to help sustain the earth and replenish its resources. Buying locally grown foods supports the small farmers and helps them earn a better living from their farmland. Otherwise, farmers can easily be tempted to sell their land for house lots or industrial parks–and there goes more beautiful, open green space.

Yet, if you buy organic foods from a large grocery store chain, you should think about the whole picture. Because organic fruits, for example, are in big demand, they may need to be transported for thousands of miles–let’s say from California to Massachusetts. This transportation process consumes fuel, pollutes the air and hinders the establishment of a better environment.

Does this really fit the ideal vision of “organic?” The compromise is to buy locally grown produce whenever possible. To find the farm stands in your area, visit www.localharvest.com.

Pesticide Risk?

A second potential reason to choose organic relates to reducing the pesticide content in your body and the potential risk of cancer and birth defects. The Environmental Protection Agency has established standards that require a 100 to 1,000-fold margin of safety for pesticide residues.

They have set limits based on scientific data that indicates a pesticide will not cause “unreasonable risk to human health.” According to Richard Bonanno, PhD, agricultural expert at University of Massachusetts-Amherst and a farmer himself, 65 percent to 75 percent of conventionally grown produce has no detectible pesticides. (When used properly and applied at the right times, pesticides degrade and become inert.)

Results of testing vegetables from farms in Massachusetts showed no pesticide residues in 100 percent of the samples. Bonanno reports only 0.5 percent of conventionally grown foods (but three to four percent of imported foods) are over EPA standards. A 2005 survey of 13,621 food samples revealed pesticide residue exceeding the tolerance was 0.2 percent.(1)

Yet, watchdog groups such as www.beyondpesticides.org and www.foodnews.org wave red flags and remind us, for example, that small amounts of pesticides can accumulate in the body. This may be of particular concern during vulnerable periods of growth, such as with young children.

Conflicting Values

Clearly, whether or not to buy organic foods becomes a matter of personal values. Bonanno sees “organic,” in part, as a marketing ploy, with organic foods portrayed as being safer and better. He argues we do not have a two-tier food system in the US — with wealthier people who can afford to buy organic foods being the recipients of safer foods.

An Athlete’s Options

So what’s a hungry but poor athlete to do?

• Eat a variety of foods, to minimize exposure to a specific pesticide residue.
• Carefully wash and rinse fruits and vegetables under running water. This can remove 99 percent of any pesticide residue (depending on the food and the pesticide).
• Peel fruits such as apples, potatoes, carrots and pears (but then, you also peel off important nutrients).
• Remove the tops and outer portions of celery, lettuce and cabbage.
• Buy organic versions of the foods you eat most often, such as organic apples if you are a five-a-day apple eater.
• Sometimes (if not all the time), buy organic versions of the fruits and veggies that are known to have the highest pesticide residue, even after having been washed. According to the Environmental Working Group (www.foodnews.org), the “Dirty Dozen” includes these fruits: apples, cherries, imported grapes, nectarines, peaches, pears, strawberries and red raspberries — and these vegetables: potato, bell peppers, celery and spinach.
• Save money by choosing conventionally grown versions of the “Clean Dozen” (with little or no pesticide residue): banana, kiwi, pineapple, mango and papaya (note that foods like papaya, mango and banana have their own protective shell, so this reduces pesticide exposure on the flesh of the fruit); asparagus, avocado, broccoli, cauliflower, onion, sweet corn and green peas. (For a complete list of 43 fruits and veggies, see www.foodnews.org.)

When all is said and done, whether or not to make the extra shopping trip and pay the higher price is an individual decision. But for athletes who are concerned about the environment, there’s no question that buying organic food helps save small farms — and the future of our planet.

For Additional Information

Agricultural Marketing Service of the US Department of Agriculture — Pesticide Data Program
www.ams.usda.gov/science/pdp

Environmental Protection Agency (EPA)
www.EPA.gov/pesticides

Environmental Working Group
www.ewg.org and www.foodnews.org

Beyond Pesticides (formerly the National Commission Against the Misuse of Pesticides)
www.beyondpesticides.com

2500m Row

5 rounds of 8 each

1-Leg Dead Lift 25# each hand; 1-Arm Overhead Squat 25#; DumbBell 1-Arm Rows

YUK…..THE FLU!!!!!

COUCH POTATO:(