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What a great day for a 5k! We met at the Worcester County Veterans Memorial in Ocean Pines and wound through the streets of Ocean Pines. Everyone pushed hard and had fun. We even had a visitor, Liz (who trained with us all last summer), home from college for the weekend.
The pack just before the 1.5 mile point.
WebMD just published "Diet Beats Drugs for Diabetes Prevention" in its latest newletter. Well no kidding? Really? That's what we've been saying all along with regard to the Zone Diet. It's all about maintaining the proper hormonal balance and response to the macronutrients we eat. Control blood sugar and you control type 2 diabetes, or eliminate it altogether.
Are you "In the Zone?" Do you have questions about the Zone Diet? Have you read CrossFit Journal Twenty-One that's included in your Success Journal? Do you log your food in the daily food logs that are included in your Success Journal? You don't have to wait until the next Food for Fuel Seminar to get started. All the information is right in front of you. You just have to read, ask questions, and get started on the path to healthy eating.
Doug before going on the Zone and Doug after 3 months on the Zone. Improved body composition, improved workout performance, and overall improved health. Doug's blood work showed vastly improved cholesterol and triglyceride levels.
The Clean and Jerk is one of only two Olympic Lifting events, the other being the Snatch. The Clean gets the load from the ground to shoulder height by starting with a continuously accelerating deadlift that evolves into a violent hip extension and shoulder shrug before the body rapidly changes direction and pulls itself under the bar. A squat clean is when the body receives the load in a full squat. A power clean is when the body receives the load while the knees are bent less than 90 degrees - i.e. in a partial squat. The Jerk gets the load from the shoulders to overhead with a quick dip and drive of the hips and a drop under the bar to receive it overhead. The Clean and Jerk is a quick, powerful, and explosive movement. When done correctly, it's a beautiful, fluid movement that engages the entire body.
Tommy has reached full hip extension and shrugged. At this point he's started the third pull, or pull under the bar. Kristi has just cleaned the bar and is driving up out of the bottom of the squat.
Steve and Andy Petranek (CrossFit LA) at the finish.
26.2 miles in 4:53. Not bad for minimal training. The important part was having fun, enjoying the experience, and raising money for the Injured Marine Semper Fi Fund. My fundraising goal was $300, but I was able to raise $735. Many thanks to all who contributed!
Probably one of the few things that CrossFitters are known for are running marathons. Afterall, when you can train hard, get in the best shape of your life, and have a great time doing it in under an hour each day, why spend hours running? I've asked that question myself many times this week as the Marine Corps Marathon creeps up on me. Yes, it's this Sunday.
Ann Hastings is this month's Trainer in the Spotlight. Ann has been CrossFitting since late 2006 and got her Level 1 certification in March 2007. She also holds certifications in CrossFit Kids, CrossFit Running and Endurance, CrossFit Gymnastics, CrossFit Basic Barbell, and CrossFit Olympic Lifting. Ann has also attended the Concept2 Indoor Rowing Instructor Course. In addition to the classes she teaches for us, Ann's had numerous CrossFit Ocean City events at her house, helped out with all of our seminars, and assisted us with just about any task that's popped up over the past several years. She's a great coach, great CrossFitter, and great friend! We're lucky to have her as one of our trainers.
Cover of "Manthropology" by Peter McAllister
Are we wimps? If you look at the human race today compared with the human race of our ancestors, we'll definitely look like a bunch of wimps. So, how do we get around the wimpiness our modern, industrial life has devolved into? Train hard, fast, and with as much intensity as possible.
Val came to the 7 a.m. class on Saturday to hit the workout of the day along with everyone else. Only, this was also Val's wedding day! I don't think there are many brides out there that would train on their wedding day, but Valerie has her priorities straight! Congrats from all of us at CFOC.
