The Weekend






Circling the Drain




Wednesday 4-2-14



I did Shock and Awe and that moved 11,000 lbs in 5 sets of Dbl KB: Swings, Renegade Row, Press and Clean and Front Squat. Then I made up a thing to help me push more watts on the bike which consisted of BW Back Squat (175) x 25, 25 Calories on the Lifecycle, 25 Double Unders, 20 BS, 25 Cal Ski, 25 DU, 15 BS, 25 Cal Row, 25 DU in 22:15. Those 60 squats made for 10,500 lbs…what surprises me is that the SAP moves so much weight.

Bring me a Bucket, Elevator, Jose and Lungfish


Losing our Best


That’s Dan’s Sweat Angel after a blistering 14:10 I think it was with 14.5. He and Jess have moved to BL and that’s a bit far to come train with us. Though it will certainly increase our own feelings of self worth without him skewing the time/score curves, that is one less person for us to try and be like. Sorry to see you guys go Dan…and just when Jess was getting her double unders.



Heartbreak Ridge


Mo muscles

More muscles linked to longer life, research suggestsHealthday // Healthday
Older adults with greater muscle mass had a lower risk of death during study period.
By — Robert Preidt

The more muscle older adults have, the lower their risk of death, according to a new study.

Researchers analyzed data from more than 3,600 older adults who took part in the U.S. National Health and Nutrition Examination Survey between 1988 and 1994. The participants included men 55 and older and women 65 and older.

As part of the survey, the participants underwent tests to determine their muscle mass index, which is the amount of muscle relative to height.

The investigators used a follow-up survey done in 2004 to determine how many of the participants had died of natural causes and how muscle mass was related to death risk. People with the highest levels of muscle mass were significantly less likely to have died than those with the lowest levels of muscle mass.

“In other words, the greater your muscle mass, the lower your risk of death,” study co-author Dr. Arun Karlamangla, an associate professor in the geriatrics division at University of California, Los Angeles School of Medicine, said in a university news release. “Thus, rather than worrying about weight or body mass index, we should be trying to maximize and maintain muscle mass.”

The study was published online recently in the American Journal of Medicine.

The findings add to growing evidence that overall body composition is a better predictor of all-cause death than body mass index (BMI), according to the researchers. BMI is an estimate of body fat based on weight and height.

However, the study only shows an association, not a cause-and-effect relationship, between muscle mass and risk of death, the study authors noted in the news release.

“As there is no gold-standard measure of body composition, several studies have addressed this question using different measurement techniques and have obtained different results,” study leader Dr. Preethi Srikanthan, an assistant clinical professor in the endocrinology division at the UCLA School of Medicine, said in the news release.

Many studies that investigate how obesity and weight affect the risk of death look only at BMI, Srikanthan pointed out. “Our study indicates that clinicians need to be focusing on ways to improve body composition, rather than on BMI alone, when counseling older adults on preventative health behaviors,” she explained.

Future research should focus on pinpointing the types and amounts of exercise that are most effective in improving muscle mass in older adults, the study authors concluded.

Last couple days


Who is the most fit?

In the world of sports there are always superlative performers. Those that run, climb or swim the fastest, lift the most or in one way or another do better than others in a particular activity. But even when selecting from among the very best athletes from a variety of sports to identify who is most fit…we come across the problem of cross compatibility. How do you compare the fitness of a swimmer and a shot putter, or of a runner and a weightlifter for example? Pretty easy to identify performance superiority in a particular sport, but it’s a bit more tricky to identify fitness superiority across a variety of sporting activities.

Let’s look at Mr. Glassman’s fitness definition again; Improved work capacity over broad time and modal domains. What that means is the ability to do more work (lift more, run faster, do more reps of a given movement) over varying time constraints (single rep max efforts, to brief, repeated high intensity efforts, to short sustained repetitions to moderate and even long duration efforts) and with a variety of activities (body weight movements, barbell lifts, odd object lifts, running, swimming and so on). The person who is most fit then is that person that can demonstrate superior abilities across this entire spectrum of activity and time. Here is a You Tube video called “The Test of Fitness” that directly addresses this topic:

CrossFit Journal: The Performance-Based Lifestyle Resource