Ed working the sandbag
"The only time we really fail is when we don't get up, dust the dirt off, and keep on going."
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. 
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Strength:
Front Squat - Set a new 5 Rep Max
Skill Work:
Push/Split Jerk
(No more than 70% of 1RM)
WOD:
"DT"
Five rounds for time of:
- 12 Deadlifts, 155 lbs
- 9 Hang Power Cleans, 155 lbs
- 6 Push jerk, 155 lbs
Tommy Suggs, my old lifting friend, once said, "If I had to choose between looking like a marathon runner or having a heart attack, I'd take the heart attack." How running 26.2 miles at one time ever got to be associated with a Good Thing just beats the absolute hell out of me. Yet it is help up to everybody as the sine qua non of physical accomplishment. Why, the very term "sports medicine" actually means 'treatment of running-induced overuse injuries." Long Slow Distance-or LSD, as it has come to be called-is not only a poor way to lose bodyfat and gain cardiovascular fitness; it may be the single best way (especially when combined with the FDA's dietary recommendations) to lose muscle mass ever devised, and it has never made anyone stronger (as even Dr. Mirkin knows).
However, the most significant finding of the study was that older men can recover from hard workouts as quickly as younger men (Applied Physiology, Nutrition and Metabolism, June 2006). Another encouraging study in the same journal, from the University of Southern California in Los Angeles, shows that men over 60 who exercise regularly are far stronger than their non-exercising counterparts.Wow, really? So what he is trying to tell me is that the over-40 crowd is able to recover from "Fight Gone Bad" as quickly and fully as the 20-something kid? This statement alone shows me that Dr. Mirkin has never trained athletes and has most likely never trained hard himself. It's amazing to me that someone can look at a study that clearly contradicts what is actually happening in real gyms around the world every day and say, "Yes, that sounds perfectly logical."
Many people who develop diabetes after age 40 can become non-diabetic by eating a diet based on vegetables, whole grains, beans and fish; severely restricting bakery products and sugar and limiting meat, chicken and eggs; and eating fruits and root vegetables WITH other foods, not alone as snacks. Most late-onset diabetics have insulin; they lack the ability to respond adequately to insulin because they are overweight and they eat too much fat and refined carbohydrates. The first order is to substitute whole grains for bakery products because they fill you up and help you to eat less. Restricting major sources of fat reduces the total number of calories consumed to promote weight loss.
Randy pulling 460, a 30 lbs PR!!!
Chocolate Milk - The Official Kool-Aid of CrossFit Barbarian Fitness.
