WOD 11.12.09
4 RFT
25 Wallballs 20/16#
30 Jumping PLU
Author Archive
WOD 11.11.09
40 DB Swings 40/30#
50′ Russian Lunge w/DB
30 DB Swings 40/30#
50′ Russian Lunge w/DB
20 DB Swings 40/30#
50′ Russian Lunge w/DB
10 DB Swings 40/30#
50′ Russian Lunge w/DB
Rest 5′
1k Max Effort Row
Cholesterol
Seems like there’s more to this cholesterol stuff then just HDL’s and LDL’s… like C-reactive protien… or LDL particle size. Next time you get a blood panel done, let me know. I have a list of other things you can check that should give a much clearer picture about your health.
Cheat Meals…When and How Often?
You guys have all heard my rant by now. Stock your fridge with meat and veggies, nuts and seeds, and some fruit. Eat real food. And if it’s Friday night and your friends are out for beer and pizza… have some dang beer and pizza… and get back on track the next day. Eating good 85% of the time means you eat better than 99% of the country! If it’s your birthday, don’t feel bad about having some cake! Anniversary? Go to a nice place and go all out! True fitness is about enjoying life.
My vices? Good beer, Hudson’s burgers, and Catherine’s brownies (have some ready on November 9th, please 
Check out this article at the Fitness Spotlight for a more indepth look at “the cheat meal.”
Workouts in Austere Environments
Hey guys, just thought I’d check in with everybody and give you a quick clip of a fun WOD we did today. It was:
50 M Farmers Walk (100 # DB’s)
60 Push Ups
10 Rounds
Bign Hutch Farmers Walk Push Ups from CrossFit CDA on Vimeo.
I thought 600 push ups might be a little rough, but this was BigN’s baby so I didn’t say anything. We ended up going to 30 PSU’s after round 5… It was fun! If you guys haven’t hit me up on facebook yet, please do so! Miss you guys!
Matty Dead Hangs from CrossFit CDA on Vimeo.
Here is a vid of my good friend Matty doing some dead hangs. Me and Matty go back to our time in the Marines together.
It Must Be The Shoes
Check out this awesome post from The Fitness Spotlight on shoes.
A word of caution: if you’re going to take the advice in the article, start SLOW!
New Diggs
I thought I would drop you guys a quick note to let you know I am doing great, and give you a peak at my new training grounds! It’s pretty Spartanesque, but I like it that way. Rings, rope, a tire, sledge, a bar, some plates, and a few kettle bells… all anyone needs to attain elite fitness.
Hit me up on Facebook once in a while, I love hearing from you guys!
-Derek
True fitness can be had more readily here than any 24 Hour Fitness or Gold’s Gym.
Cat Loaf showing me his skills on the rings.
Do They Think We're Stupid?
You might be seeing a new label on certain foods at your local grocery store. A new food-labeling campaign called Smart Choices, is “designed to help shoppers easily identify smarter food and beverage choices.”
Want to know which foods will bear this label? Fruit Loops, Mayonaisse, and Fudgsicle bars. No, this is not a joke. Fudgsicle bars.
Here’s an excerpt from the article:
“You’re rushing around, you’re trying to think about healthy eating for your kids and you have a choice between a doughnut and a cereal,” Dr. Kennedy (dean of the Friedman School of Nutrition Science and Policy at Tufts University) said, evoking a hypothetical parent in the supermarket. “So Froot Loops is a better choice.”
Are you kidding me? Since when are your only choices Fruit Loops and doughnuts? What kind of store is this doctor shopping at?
Read the whole article here.
Better than broccoli.
Josh Mylan Fund
Meagan and her new husband Josh have had a rough start to their lives as newlyweds. Shortly after their wedding on July 11th, Meagan came down with pleurisy. About the time she recovered, Josh had a seizure that sent him to the hospital. He was diagnosed with a rare herpes brain condition that affects 2 out of every 1 million people. He stayed in the hospital for a few weeks and is home now recovering. Out of work, his medical bills have piled up. The honeymoon the two planned has been pushed back indefinitely.
Meagan has kept a good attitude throughout the ordeal. “He wanted to be a stay at home husband for a while anyway.” she said
To help pay the medical bills, the Josh Mylan Fund has been set up at Wells Fargo Bank (there is one 2 blocks from the gym on 3rd and Sherman). Anyone can make donations.
WOD 9/2/2009
Row 800 m
70 Double Unders
60 Squats
50 Box Jumps 24″/20″
40 DB Swings 55/35#
30 Pull Ups
20 Knees To Elbows
10 Burpees
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