Tribal Crossfit

3/1/10

2X5 + 5#

Squat

Press

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"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score. 

E.G., 10, 22, 9, 15, 15 = 71

2/27/10

2X5

Deadlift OHS

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For time:

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

Post time to comments.

2/26/10

2 X 5

Deadlift

OverHead Squat

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AM Class

200M Run

21KB Swing

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PM Class

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

2/25/10

2 X 5

Deadlift

OverHead Squat

-----

Deadlift 5-5-5-5-5-5-5 reps

2/24/10

2X5+10

Deadlift

OverHead Squat

-----

Resting 60 seconds between sets: 

Back squat 2-2-2-2-2-2-2-2-2-2

-----

6 HandStands

6 Inverted Hangs

 

2/23/10

2X5+5

Deadlift

OverHead Squat

-----

For time:

50 Wall ball shots, 20 pound

25 L Pull-ups

40 Wall ball shots, 20 pound

20 L Pull-ups

30 Wall ball shots, 20 pound

15 L Pull-ups

20 Wall ball shots, 20 pound

10 L Pull-ups

 

2/22/10

2X5

Front Squat

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Five rounds for time of:

Run 400 meters

135 pound Power clean, 15 reps

95 pound Thruster, 12 reps

 Knees Moving towards the Elbows

10/19/10

2X5 

Squat

Press

-----

Grease the Grove

-----

3X

15 Deadlift

21 Kettle Bell Swing

400M Run

2/18/10

2X5 

Squat

Press

-----

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

 Robbie setting it up right.

2/17/10

2X5 +10#

Squat

Press

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Five rounds for time of:

155 pound Thruster, 5 reps

5 Muscle-ups

Run 400m

 Jan looking good before he looks at the WhiteBoard and realizes how many reps/rounds are left

2/16/10

2X5 + 5#

Squat

Press

-----

Seven rounds for time of:

Power snatch, 7 reps

Snatch balance, 7 reps

Overhead squat, 7 reps

 Ben setting up the SDHP with authority so that Lou cat will respect him when he gets home

2/15/10

2X5

Squat

Press

-----

10 minutes Handstand push-ups

5 minutes Squats

2 minutes Pull-ups

1 minute Push-ups

Russ Greene 359 reps (20lb vest)

I swear it looks less like Liana is trying to lift the bar as much as it is she is trying to peak over it.  

2/12/10

THE TOTAL

1 Rep Max

Squat

Press

Deadlift

Add all three together for The Total

 

2/11/10

For time:

225 pound Deadlift, 15 reps

50 Pull-ups

225 pound Deadift, 12 reps

40 Pull-ups

225 pound Deadlift, 9 reps

30 Pull-ups

225 pound Deadlift, 6 reps

20 Pull-ups

225 pound Deadlift, 3 reps

10 Pull-ups

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MYTH #15:

Eating animal foods is inhumane.

Without question, commercially raised livestock live in deplorable conditions where sickness and suffering are common. Additionally, some prescription drugs are derived from animals (e.g., Premarin) in torturous ways. In America, at least, livestock animals are exempted from anti-cruelty laws and, typically, commercially raised livestock animals are slaughtered in ways that promote adrenaline release, which could have harmful effects on the people who eventually consume them. In countries like Korea, food animals such as dogs are killed in horrific ways, i.e., beaten to death with a club. Our recommendations for animal foods consumption most definitely do not endorse such practices. As noted in our discussion of myth #1, commercial farming of livestock results in an unhealthy food product, whether that product be meat, milk, butter, cream or eggs. Our ancestors did not consume such substandard foodstuffs, and neither should we.

It is possible to raise animals humanely. This is why organic, "free-range" farming is to be encouraged: it is cleaner and more efficient, and produces healthier animals and foodstuffs from those animals. Each person should make every effort, then, to purchase organically raised livestock (and plant foods). Not only does this better support our bodies, as organic foods are more nutrient-dense and are free from hormone and pesticide residues, but this also supports smaller farms and is therefore better for the economy (67).

Orthodox Jewish and Muslim slaughtering methods (kosher and hallal, respectively) are similar to those practised by organic farms, in that the animals are slain in a state of tranquillity‹unlike their unfortunate battery-farm cousins. Such practices minimise, if not eliminate, the release of harmful stress hormones and are therefore more humane to the animal and more healthful to us. 

Nevertheless, many people have philosophical problems with eating animal flesh, and these sentiments must be respected. Dairy products and eggs, though, are not the result of an animal's death and are fine alternatives for these people.

Myth #15: 

67. See Biodynamics, March/April 1998, for a report on the horrors of commercial hog farming, as well as its drain on local economies and the environment. Also in this article are the benefits of "free-run," organically raised hogs. You can also check out www.sierraclub.org/chapters/ok/cafo for a horrendous exposé on commercial hog farming.

2/10/09

Three rounds for time of:

50 Double-unders/Tuck Jumps

50 Back extensions

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MYTH #14:

Eating meat or animal products is less "spiritual" than eating only plant foods.

It is often claimed that those who eat meat or animal products are somehow less "spiritually evolved" than those who do not. Though this is not a nutritional or academic issue, those who do include animal products in their diet are often made to feel inferior in some way. This issue, therefore, is worth addressing.

Several world religions place no restrictions on animal consumption; and nor did their founders. The Jews eat lamb at their most holy festival, the Passover. Muslims also celebrate Ramadan with lamb before entering into their fast. Jesus Christ, like other Jews, partook of meat at the Last Supper (according to the canonical Gospels). It is true that some forms of Buddhism do place strictures on meat consumption, but dairy products are almost always allowed. Similar tenets are found in Hinduism. As part of the Samhain celebration, Celtic pagans would slaughter the weaker animals of the herds and cure their meat for the oncoming winter. It is not true, therefore, that eating animal foods is always connected with "spiritual inferiority."

Nevertheless, it is often claimed that, since eating meat involves the taking of a life, it is somehow tantamount to murder. Leaving aside the religious philosophies that often permeate this issue, what appears to be at hand is an understanding of the life force and how it works. Modern peoples (vegetarian and non-vegetarian) have lost touch with what it takes to survive in our world, something native peoples never lose sight of. We do not necessarily hunt or clean our meats: we purchase steaks and chops at the supermarket. We do not necessarily toil in rice paddies: we buy bags of brown rice; and so forth, and so on.

When Native Americans would kill a game animal for food, they would routinely offer a prayer of thanks to the animal's spirit for giving its life so that they could live. In our world, life feeds off life. Destruction is always balanced with generation. This is a good thing: unchecked, the life force becomes cancerous. If animal food consumption is viewed in this manner, it is hardly murder, but sacrifice. Modern peoples would do well to remember this.

2/9/10

3 Rounds for time of:

Clean and jerk, 10 reps

30 Knees-to-Elbows

I don't know what Janet did either but some days I think a "Janet" award would be appropriate.  

MYTH #13:

Animal products contain numerous, harmful toxins.

A recent vegetarian newsletter claimed the following: "Most people don't realise that meat products are loaded with poisons and toxins! Meat, fish and eggs all decompose and putrefy extremely rapidly. As soon as an animal is killed, self-destruct enzymes are released, causing the formation of denatured substances called ptyloamines, which cause cancer." (64) This article then went on to mention "mad cow disease" (BSE), parasites, salmonella, hormones, nitrates and pesticides as toxins in animal products.

If meat, fish and eggs do indeed generate cancerous "ptyloamines," it is very strange that people have not been dying in droves from cancer for the past million years. Such sensationalistic and nonsensical claims cannot be supported by historical fact.

Hormones, nitrates and pesticides are present in commercially raised animal products (as well as commercially raised fruits, grains and vegetables) and are definitely things to be concerned about. However, one can avoid these chemicals by taking care to consume range-fed, organic meats, eggs and dairy products which do not contain harmful, man-made toxins.

Parasites are easily avoided by taking normal precautions in food preparations. Pickling or fermenting meats, as is custom in traditional societies, always protects against parasites. In his travels, Dr Price always found healthy, disease-free and parasite-free peoples eating raw meat and dairy products as part of their diets.

Similarly, Dr Francis Pottenger, in his experiments with cats, demonstrated that the healthiest, happiest cats were the ones on the all-raw-food diet. The cats eating cooked meats and pasteurised milk sickened and died and had numerous parasites. Salmonella can be transmitted by plant products as well as animal (65).

Mad Cow Disease is probably not caused by cows eating animal parts with their food, a feeding method that has been done for over 100 years. British organic farmer Mark Purdey has argued convincingly that cows that get Mad Cow Disease are the very ones that have had a particular organophosphate insecticide applied to their backs (see notes to myth #1) or have grazed on soils that lack magnesium but contain high levels of aluminium. Small outbreaks of "mad cow disease" have also occurred among people who reside near cement and chemical factories and in certain areas with volcanic soils.

Purdey theorises that the organophosphate pesticides got into the cows' fat through a spraying program, and then were ingested by the cows again with the animal part feeding. Seen this way, it is the insecticides, via the parts feeding (and not the parts themselves), that has caused this outbreak. As noted before, cows have been eating ground up animal parts in their feeds for over 100 years. It was never a problem before the introduction of these particular insecticides (66).

Myth #13: 

64. "Why Not Meat? (Part 3)," Down to Earth News, Feb/March 1999, pp. 1-3.

65. Pottenger, Francis, Pottenger's Cats, (Price-Pottenger Nutrition Foundation, CA), 1997 (reprint).66. Purdey, op. cit.; Sally Fallon, personal communication.

IT'S TIME!

Everyone loves eating meat off the grill!

Let's face it. A good ass is hard to ignore. Most of us come to the gym and work our tuckus off so that said tuckus looks good. 80% of body composition & fitness results are going to be determined by nutrition. 

To support that goal next week will kick off the Mr. & Ms Paleo Firebreather Challenge. Seven weeks filled with fun & frivolity about the Paleo diet and looking good naked. It's $30 to join and all of the money goes to the 2 eventual winners. 

Check out the detail at 

http://paleochallenge.wordpress.com/ 

 

2/8/10

For Time

100 Burpees

100 Pull-ups

 

That's for Liana and Ben for there most legit burpees. 
 

MYTH #12:

Eating animal flesh causes violent, aggressive behaviour in humans.

Some authorities on vegetarian diet, such as Dr Ralph Ballantine in Transition to Vegetarianism (63), claim that the fear and terror (if any, see myth #15) an animal experiences at death is somehow "transferred" into its flesh and organs and "becomes" a part of the person who eats it. 

In addition to the fact that no scientific studies exist to support such a theory, these thinkers would do well to remember the numerous studies that show that low saturated-fat consumption CAUSES violent behaviour in people (see notes to myth #7). Furthermore, in his travels, Dr Price always noted the extreme happiness and ingratiating natures of the peoples he encountered, most of whom were heavy meat-eaters (see references to Weston Price in notes).

Myth #12: 

63. Ballantine, op. cit.

2/6/10

For time:

3 Times

50 M Lunge

100 M Broad Jump

200 M Run

 

2/5/10 PM

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

 

Joanne Mittelholtz, CrossFit Kitchener, Ontario, Canada.
 

2/5/10 AM

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

 

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

2/4/10

Deadlift 3-3-3-3-3 reps

 

MYTH #11:

The human body is not designed for meat consumption.

Some vegetarian groups claim that since humans possess grinding teeth like herbivorous animals and longer intestines than carnivorous animals, this proves the human body is better suited for vegetarianism (61). This argument fails to note several human physiological features which clearly indicate a design for animal product consumption.

First and foremost is our stomach's production of hydrochloric acid, something not found in herbivores. HCL activates protein-splitting enzymes. Further, the human pancreas manufactures a full range of digestive enzymes to handle a wide variety of foods, both animal and vegetable. 

While humans may have longer intestines than animal carnivores, they are not as long as herbivores; nor do we possess multiple stomachs like many herbivores, nor do we chew cud. Our physiology definitely indicates a mixed feeder, or an omnivore, much the same as our relatives, the mountain gorilla and chimpanzee (who have been observed eating small animals and, in some cases, other primates) [62].

Myth #11: 

61. "Why Not Meat? (Part 2)," Down to Earth News, Dec/Jan 1998, pp. 1-4; Ballantine, Ralph, Transition to Vegetarianism, Himalayan Institute Press, PA, 1994.

62. Abrams, "Vegetarianism . . .," pp. 75-76.

2/3/10

2x5 + 15

Squat

Press

-----

"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.

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Ring Dips

Skin the Cat

Jan Hanging out 

MYTH #10:

Soy products are adequate substitutes for meat and dairy products.

The billion-dollar soy industry has profited immensely from the anti-cholesterol, anti-meat gospel of current nutritional thought. Whereas, not so long ago, soy was an Asian phenomenon, now soy products proliferate in the North American market. While the traditionally fermented soy products of miso, shoyu, tempeh and natto are definitely healthful in measured amounts, the hyper-processed soy "foods" are not.

Non-fermented soybeans are extremely high in phytic acid (54), an anti-nutrient that binds to minerals in the digestive tract and carries them out of the body. Vegetarians are known for their high rates of iron and zinc deficiencies (55).

Soybeans are also rich in trypsin inhibitors, which hinder protein digestion. Textured vegetable protein (TVP), soy "milk" and soy protein powders, and popular vegetarian meat and milk substitutes are entirely fragmented foods made by treating soybeans with high heat and various alkaline washes to extract the beans' fat content or to neutralise their potent enzyme inhibitors. These practices completely denature the beans' protein content, rendering it very hard to digest. MSG, a neurotoxin, is routinely added to TVP to make it taste like the various foods it imitates (56).

On a purely nutritional level, soybeans, like all legumes, are deficient in cysteine and methionine, vital sulphur-containing amino acids (56). Soybeans are also lacking in tryptophan, another essential amino acid (56).

Furthermore, soybeans contain no vitamins A or D, required by the body to assimilate and utilise the beans' proteins (56). It is probably for this reason that Asian cultures that do consume soybeans usually combine them with fish or fish broths, The New Zealand government is considering removing soy formula from the market and making it available only by prescription (58).

Though research is still ongoing, some recent studies have indicated that soy's phyto-oestrogens could be causative factors in breast cancer and infantile leukaemia (59). Regardless, soy's phyto-oestrogens, or isoflavones, have been shown to depress thyroid function and cause infertility in some animals (60). As a practitioner, I have seen more than my share of vegetarians with hypothyroidism. They invariably rely on soy foods to get their protein.

Myth #10:

54. Tiney, E.H., "Proximate Composition and Mineral and Phytate Contents of Legumes Grown in Sudan," Jnl of Food Comp. and Analysis, vol. 2, 1989, pp. 67-78; Leviton, Richard, Tofu, Tempeh, Miso and Other Soy Foods, (Keats Publishing, CT),1982; Grant, T.G., Progress in Food and Nutrition Science 13:317-348 (1989); Fallon, Sally and Enig, Mary, "Soy Products for Dairy Products? Not So Fast," Health Freedom News, September 1995; Anderson, Robert and Wolf, Walter, "Compositional changes in trypsin inhibitors, phytic acid, saponins, and isoflavones related to soybean processing," Jnl of Nutr., March 1995, 518S-588S.

55. Abrams, "Vegetarianism . . .," pp. 60-61; Wilson, MD, Lawrence. "Evidence for Traditional Diets from Hair Mineral Analysis," Jnl of PPNF, Spring 1999.

56. Fallon and Enig, "Soy Products . . .,"

57. Fitzpatrick, Mike, "Soy Isoflavones: Panacea or Poison?" Jnl of PPNF, Fall 1998; see also papers on http://www.soyonlineservice.co.nz>www.soyonlineservice.co.nz</a><br>58.%20See%20<a%20href=

59. Leukemia 13:317-20 (1999); Hsieh, et al., Cancer Res, 1998, Sept 1, 58:17, 3833-8

60. Ishizuki, et al., Nippon Naibunpi Gakkai Zasshi, 1991, May 20, 67:5, 622-9; Divi, et al., Biochem Pharmacol, 1997, Nov. 15, 54:10, 1087-96; Fitzpatrick, op cit.

2/2/10

2x5 + 10

Squat

Press

-----

Hang Snatch 1-1-1-1-1-1-1

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6 Skin the Cat -Front Lever

6 Ring Dips

Welcome all the New January  Peeps

MYTH #9:

Meat and saturated fat consumption have increased in the 20th century, with a corresponding increase in heart disease and cancer.

Statistics do not bear out such fancies. Butter consumption has plummeted from 18 lb (8.165 kg) per person a year in 1900, to less than 5 lb (2.27 kg) per person a year today (52). Additionally, Westerners, urged on by government health agencies, have reduced their intake of eggs, cream, lard, beef and pork. Chicken consumption has risen in the past few decades, but chicken is low in saturated fat (chicken skin contains primarily polyunsaturated fat).

Furthermore, a survey of cookbooks published in the last century shows that people of earlier times ate plenty of animal foods and saturated fats. For example, in the Baptist Ladies Cook Book (Monmouth, Illinois, 1895), virtually every recipe calls for butter, cream or lard. Recipes for creamed vegetables are numerous as well. A scan of the Searchlight Recipe Book (Capper Publications, 1931) also has similar recipes: creamed liver, creamed cucumbers, hearts braised in buttermilk, etc. British Jews, as shown by the Jewish Housewives Cookbook (London, 1846), also had diets rich in cream, butter, eggs, and lamb and beef tallows. One recipe for German waffles, for example, calls for an entire pound of butter! A recipe for Oyster Pie from the Baptist cookbook calls for a quart of cream and a dozen eggs, and so forth and so on.

It does not appear, then, that meat or saturated fat consumption has risen in this century. What has gone up, however, is consumption of margarine and other trans-fatty acids, lifeless, packaged "foods," processed vegetable oils, pasteurised/homogenised milk, commercially raised livestock and plant foods, and refined sugar. These, along with exposure to a growing number of environmental poisons, are our real culprits in the modern epidemics of cancer and coronary heart disease (and other chronic illnesses) [53].

Myth #9: 

52. Rizek, et al., "Fat in Today's Food Supply," Jnl Amer. Oil Chem. Soc., 51:244 (1974).

53. See note 29 and 30, as well papers listed at http://www.realmilk.com/.

2/1/10

2x5 + 5

Squat

Press

-----

Body Weight Lynne

Five rounds for max reps of:

Push-ups

Pull-ups

-----

50 Box Jumps for Time

7 Hang Snatch Pulls to Chest

MYTH #8:

The "cave man" diet was low-fat and/or vegetarian.

Our Neolithic ancestors were hunter-gatherers, and two schools of thought have developed as to what their diet was like. One group argues for a high-fat and animal-based diet supplemented with seasonal fruits, berries, nuts, root vegetables and wild grasses. The other argues that primitive peoples consumed small amounts of lean meats and large amounts of plant foods. Once again, such notions of a "low-fat diet" are hard to reconcile with what we know of modern-day hunter-gatherer societies. Present-day African tribes readily consume the fatty portions of animals, especially organs such as the brain, liver and tongue. The Aborigines, another hunter-gatherer society, also have a diet rich in saturated animal fats (47).

Explorers such as Stefansson reported that the Innuit and North American Indian tribes would worry when their caches of caribou were too lean: they knew sickness would follow if they did not consume enough fat (48).

Canadian Indians would deliberately hunt older male caribou and elk, for these animals carried a 50-pound slab of back fat on them which the Indians would eat with relish. Native Americans would also refrain from hunting bison in the springtime (when the animals' fat stores were low, due to scarce food supply during the winter), preferring to hunt, kill and consume them in the fall when they were fattened up.

More interesting is the way political prisoners are sometimes tortured in South and Central America: they're fed a diet of lean meat and they die quickly. Why? Without the fat-soluble vitamins contained in animal lipids, the body is unable to utilise and synthesise the proteins and other nutrients present in the meat (49).

On his journeys, Dr Price never once found a totally vegetarian culture. Anthropological data support this: throughout the globe, all societies show a preference for animal foods and fats and people only turn to vegetarianism when they have to (50). Nutritional anthropologist H. Leon Abrams, Jr, has shown that prehistoric man's quest for more animal foods spurred his expansion over the Earth, and that he apparently hunted certain species to extinction (50).

Price also found that those peoples who, out of necessity, consumed more grains and legumes, had higher rates of dental decay than those who consumed more animal products (51). Archaeological evidence supports this finding: skulls of prehistoric peoples who were largely vegetarian have teeth containing caries and abscesses and show evidence of tuberculosis (50, 51).

Based on all of this evidence, it is certain that the diets of our ancestors, the progenitors of humanity, ate a very NON-vegetarian diet that was rich in saturated animal fat. 

Myth #8: 

47. Abrams, H. Leon, "The Preference for . . ."; Fallon & Enig, "Australian Aborigines."

48. Stefansson, op. cit.

49. Stefansson, op cit.; Fallon and Enig, "The Cave Man Diet," Jnl of PPNF, Summer 1997. 

50. Abrams, "Vegetarianism" and "Preference for . . ." 

51. Price, op cit.