Hilarity again. The first is a nice "flip-throw", the second is, well, see for yourself!!




WOD...
4 Rounds of:
Row 500m
Rest 2:00

Tecugicalpa...

(photo courtesy of Kaskascumel)

My favorite word in the world is "Tegucigalpa". It is the capital of Honduras, and also its largest city. I just love the way it sounds.


From Wikipedia:
"Tegucigalpa was founded by Spanish settlers as "Real Villa de San Miguel de Heredia de Tegucigalpa" on September 29, 1578 on the site of an existing native settlement. Before and after independence, the city was a mining center for silver and gold. The capital of the independent Republic of Honduras switched back and forth between Tegucigalpa and Comayagua until it was permanently settled here in 1880. It is said that the society of Comayagua, the long-time colonial capital of Honduras, publicly disliked the wife of President Marco Aurelio Soto, who took revenge by moving the capital to Tegucigalpa. However, it is more likely that the change took place because President Soto was an important partner of the Rosario Mining Company, an American silver mining company, whose operations where based in San Juancito, about 40 km (25 mi) away from Tegucigalpa, and he needed to be closer to his personal interests."


WOD...
Snatch 135# x 5,5,3,3,1
Clean & Jerk 180# x 3,3,2,2,1
Then
Row 500m for time

It's Monday...

So that means we are back to our power/endurance squat workout:

WOD...

6 Rounds of:

195# Squat x 10

Rest 2:00

Perform with concentric power!!

Wherefore Art Thou?...

OK, OK...I know that "wherefore" actually means "why", but deal with it...

If you're like me and have never been to England, you may have a bit of trouble with the geography.  Likewise, you may have a bit of trouble with the geographic locations of the English Premier League teams.  In America, our teams are in cities like Chicago, New York, Los Angles, Miami, and Cleveland - worldwide destination cities that any 10-year old can find on a map.  

You probably know of Manchester United, but can you tell me where Manchester is?  How about Stoke?  Would you know that West Bromwich and Aston Villa are closer to each other than the stadiums of Arsenal and Chelsea, both London-area teams?

For the answers to these questions, and for the geographic locations of all of the English Premier League teams, click on the website below for a nice, easy to read map!

EPL teams' locations

If you have no idea what I am talking about but would like to know where your favorite team plays its home games, click on this website:

www.sportmapworld.com

So now you'll know know that West Ham is actually in East London...imagine that!! 

WOD...

Snatch

75% 1RM x 3

90% 1RM x 2

90% 1RM x 2

90% 1RM x 1

90% 1RM x 1

Then, 4 Rounds of:

Row 500m (max)

Rest 2:00

Squat Heavy, Alot...

WOD...

6 Rounds of:

225# Squat x 10

Rest 2:00

Move Fast...

We always talk about the importance of moving fast.  Let's take a look one of the many things that happen at the muscular level when working out.

We basically have two types of muscle fibers:  slow twitch and fast twitch.  

Our slow-twitch fibers are our oxidative, or fatigue resistant, fibers.  During strength training, our slow-twitch fibers are recruited first because of their small size and low activation threshold.   We use slow-twitch muscle fibers during longer duration exercise because they can sustain their maximum firing frequency for long periods of time.  If we are running a marathon or walking around the city, we would use these slow-twitch fibers.

But when we want to get an energy burst - whether it is during a run or while lifting a heavy weight - we will recruit our fast twitch fibers.  These fast-twitch fibers can be categorized as fatigue resistant (type IIa) and fatiguable (type IIb). Type IIa fibers seen as low power producers with higher endurance; Type IIb are high power producers with low endurance.  Type II fibers allow us to work at maximum and near-maximum levels.  They allow us to get stronger and faster, they help us keep moving at higher intensities.  Type I fibers do not.  

In the end, however, the benefit of using these fast-twitch fibers goes beyond the muscles.  Two other musculoskeletal adaptations that will occur during high-intensity training are: 

1) An increase in the thickness and density of the bones that surround the muscles

2) An increase in the amount of connective tissue within the muscles and, thus, in the size and toughness of the tendons. (O'Shea)

Basically, by working out at higher intensities, we recruit more type II muscle fibers which leads, in the end, to an increase in bone density and strength, and an increase in tendon strength.  Consequently, we increase the efficiency of our nervous systems, which leads to more efficient workouts - this is why the same exercise becomes easier when you train at a high threshold.

Based on these facts, it is safe to say that we make ourselves stronger and less prone to injury by training hard.

WOD...

4 Rounds of:

175# Clean and Jerk x 3

Max vertical leap x 5

Rest 2:00

naughty or nice?...

I'm sorry.  This may just be the funniest scene from a movie ever.  I don't have anything else to write.  Oh, the movie is called "Silent Night, Deadly Night" from 1984.  You may remember the poster for the movie showing Santa climbing down a chimney with an axe in his hand.  

Hilarious.

WOD...

Front Squat

85% 1RM x 3,3,3,3,3

Then, for 10 minutes - each minute, on the minute - perform:

55# KB Swings x 12

Strict Pull-ups x 5

Five Points...

Above, is a photo of "Bottle Alley" by Jacob Riis.  As with many of Riss' photos, the building is the central element, leaving the human in the picture content to be superfluous.  

In the mid-1800's, Five Points was the armpit of New York City.  "Bottle Alley" is the name of a forlorn stretch of "road" inside the Mulberry Bend.  It would be located between present-day Baxter and Mulberry Streets and Worth and Bayard Streets.

To say that Five Points was a just a slum is like saying the Empire State building is just tall.  

Below, is a picture of 5 Pointz, a warehouse in Queens where graffiti is allowed by permit.  Awesome!

WOD...

Snatch 135#

3,3,3,3,3 

Deadlift max weight

 

Achilles...

Our friend, Adam Blumenthal, just ruptured his Achilles Tendon playing soccer.  He is getting old and slow ;).  He used to be in better shape but his work and life have slowed him down.  Let this be a lesson to everyone to keep yourself in shape or risk being injured.  Ok, we are just teasing, but in truth, it is a very serious injury.  Here is what happens when you tear your Achilles (thanks to the MayoClinic.com website):

(courtesy of www.pyroenergen.com)

"First, there's a pop or a snap. Then an immediate sharp pain in the back of your ankle and lower leg that makes it impossible to walk properly. It almost feels like you've been kicked, or even shot.

These are the sensations typical of an Achilles tendon rupture. The Achilles tendon is a large, strong fibrous cord that connects the muscles in the back of your lower leg to your heel bone.
If you overstretch your Achilles tendon, it can tear (rupture). An Achilles tendon rupture can be partial or complete. Usually an Achilles tendon rupture occurs just above your heel bone, but it can happen anywhere along the tendon.
Although other injuries affecting your Achilles tendon often improve with home treatment, an Achilles tendon rupture often requires surgical repair.

To help prevent an Achilles tendon injury, gently stretch your Achilles tendon and calf muscles before taking part in physical activities. Perform stretching exercises slowly, stretching to the point at which you feel a noticeable pull, but not pain. Don't bounce during a stretch.

To further reduce your chance of developing Achilles tendon problems, follow these tips:
*Avoid activities that place excessive stress on your heel cords, such as hill-running and jumping activities (especially if done consistently).
*If one exercise or activity causes you persistent pain, try another.
*Alternate high-impact sports, such as running, with low-impact sports, such as walking, biking or swimming.
*Maintain a healthy weight.
*Wear well-fitting athletic shoes with proper cushioning in the heels.
Strengthening your calf muscles also can help prevent injury to your Achilles tendon. 

To avoid a recurrence of an Achilles tendon injury, follow these guidelines:
*Use warm-up and cool-down exercises and calf-strengthening exercises.
*Apply ice to your Achilles tendon after exercise.
*Alternate high-impact sports with low-impact sports, so as not to overwork your Achilles tendons.

Yesterday I gave you the women's rowing world records.  Now I will make you feel really silly.  Here are the men's records:

Age Weight Name Country Time Season*
12 & under LWT Callum Jones United Kingdom 7:12.7 2008
13–18 HWT Karsten Brodowsky Germany 5:47.0 2004
LWT Henrik Stephansen Denmark 6:06.5 2007
19–29 HWT Rob Waddell New Zealand 5:38.3 1999
LWT Henrik Stephansen Denmark 6:02.2 2008
30–39 HWT Rob Waddell New Zealand 5:36.6 2008
LWT Eskild Ebbesson Denmark 6:06.4 2004
40–49 HWT Nik Fleming Great Britain 5:57.5 2009
LWT Mike Caviston U.S.A. 6:18.2 2002
50–54 HWT Andy Ripley United Kingdom 6:07.7 1998
LWT Graham Watt New Zealand 6:25.8 2005
55–59 HWT Raimund Schuster Germany 6:20.9 2008
LWT Roy Brook United Kingdom 6:38.1 2006
60–64 HWT Paul Hendershott U.S.A. 6:23.7 2004
LWT Brian Bailey United Kingdom 6:42.5 2007
65–69 HWT Christian Sommer Germany 6:46.9 2008
LWT Edwin Alderman U.S.A. 7:01.5 2003
70–74 HWT Stephen Rounds U.S.A. 7:02.6 1999
LWT Geoffrey Knight United Kingdom 7:13.4 2005
75–79 HWT Stephen Rounds U.S.A. 7:22.3 2005
LWT Dean Smith U.S.A. 7:25.3 2004
80–84 HWT Dean Smith U.S.A. 7:45.5 2008
LWT Walter Wagner Germany 7:42.0 2008
85–89 HWT David Shepherd Great Britain 8:55.9 2009
LWT John Hodgson United Kingdom 9:22.0 1997
90–94 HWT George Braceland U.S.A. 11:01.9 2004
LWT John Hodgson United Kingdom 9:25.8 2002
95–99 LWT John Hodgson United Kingdom 10:28.1 2006

WOD...

135# Power Clean x 15

Rest 1:00

135# Power Clean x 15

Rest 1:00

135# Power Clean x 15

Rest 1:00

Arshavin Update 12/08...

It has been a while but there is news on Zenit St. Petersburg's Andrei Arshavin!

See what Tottenham Hotspurs forward (and Team Russia teammate) Roman Pavlyuchenko says about our favorite player.

We have been rowing a lot lately so I thought I would give everyone some sense of where they stand in the world.  Here are some of the womens' world records for rowing on an ERG:

Age Weight Name Country Time Season*
12 & under HWT Fie Udby Denmark 7:30.3 1998
LWT Cecilie Sandager Denmark 7:58.0 2007
13–18 HWT Sarah Hubbard Australia 6:33.9 2004
LWT Johanne Thomsen Denmark 7:07.0 2000
19–29 HWT Sophie Balmary France 6:28.4 2006
LWT Jo Hammond United Kingdom 6:57.0 2006
30–39 HWT Sarah Winckless United Kingdom 6:28.8 2004
LWT Lisa Schlenker U.S.A. 6:56.7 2000
40–49 HWT Carol Skricki U.S.A. 6:48.2 2003
LWT Lisa Schlenker U.S.A. 7:09.6 2005
50–54 HWT Anna Bailey United Kingdom 7:06.6 2002
LWT Joan Van Blom U.S.A. 7:22.6 2004
55–59 HWT Susan Hooten U.S.A. 7:23.7 2008
LWT Joan Van Blom U.S.A. 7:33.4 2008
60–64 HWT Mies Bernelot Moens Netherlands 7:31.0 2008
LWT Ingrid Petersen Denmark 7:48.6 2006
65–69 HWT Barbara Pike U.S.A. 7:53.4 2007
LWT Luanne Mills U.S.A. 8:00.0 2006
70–74 HWT Renee Camu France 8:26.7 2007
LWT Laurette Rindlaub U.S.A. 8:43.0 2008
75–79 HWT Ruth Doell U.S.A. 8:54.0 2006
LWT Mavis Surridge United Kingdom 9:13.1 2005
80–84 HWT Ruth Doell U.S.A. 8:54.8 2008
LWT Jane Welsh United Kingdom 10:04.3 2002
85–89 HWT no record
LWT Jane Welsh United Kingdom 10:25.2 2006
90–94 LWT Ernestine Bayer U.S.A. 12:07.5 2000

WOD...

5 Rounds of:

75% 1-RM Squat x 7

Rest :30

75% 1-RM Push Press x 5

Rest :30

45# KB Swing x 12

Rest 1:00

WOD...

WOD...

5 Rounds of:

Row 150m

50% bodyweight walking lunges x 10

Max vertical leaps x 5

Rest 1:00

WOD...

WOD...
Row 100m, 200m, 300m, 400m, 500m, 600m, 700m, 600m, 500m, 400m, 300m, 200m, 100m.
Rest 1 minute between sets