Whatever... bald is beautiful.

That's a good TED talk. I'd like to his ideas mingled with the research into ketosis for tumor control. Aside from soy, the foods he advocates eating are paleo. Amazingly (a little snark, there) no grains or starches show up on his list. It's all fruits and veggies.

Grats, Danny!

Best wishes to James and Chad. Thanks for your service! On the chocolate, I vouch for Green & Black's... good stuff!

Nice frog, Dave! You'll be pressing that into a handstand in no time.

All the yoga has finally paid off, as James achieves fetal position levitation...

Nice kicks, Travis. I picked up a pair of Rogue Do-wins. Very nice. My feet just feel solid, as opposed to something I need to think about during lifts.

Awesome. Congratulations, James!

Yeah, I do those... leaning against the wall...

another wrist thing for your consideration: http://www.youtube.com/watch?v=NIeL0AYygiY

Nice haircut =)

I like the structured warm-up. Was nice Tuesday night to have the double-under work as part of it. I actually managed to get 5 before tripping on the rope or hitting myself in the head with it. Win.

cleans, jerks, and snatches Can you make the web site keep me signed in?

I think there are a few things at work with the poster child status of Fran. 1. The crossfit defining aspects of power output and functional movements: The thruster and pull-up are both tops in that regard. They have a fast cycle time, allowing impressive power output, and allow us to move large loads (some of us larger than others) long distances quickly. 2. Fran pairs two movements that together tax just about the entire mass of your skeletal muscle (and, as we recently learned, your fascia), and separately, there isn't a whole lot of overlap of the prime movers in the movements. One hits all the push muscles, and the other gets the pullers. 3. The time domain. Set-up time is less than for previous poster childs: one barbell, one bar, and the time to complete the workout is shorter than the others. Fran compresses to a shorter time window than Helen. By that I mean that while the two workouts have a similar time domain for beginners (I say this based on personal experience - my first scaled attempts at these workouts were in the 16 min range), for elite crossfitters, Helen will bottom out in the 6 minute range and Fran can be completed in less than 2 mins. I think more than any other aspect it's the mind blowing workout in less than two minutes that got Fran where she is.

http://www.youtube.com/watch?v=4N9iurVp_9E&feature=player_embedded I'll stick to KtoEs for a while, but maybe some day... Paul, remind me not to get on your bad side.

Not terribly interested in salad, but what about getting some grass fed beef or pork? I'll have to see if I can leave work early that Monday. I would love to come work on snatch technique. My schedule is still really dodgy the rest of this month. I will see you guys this weekend, and then be out of town again for a while.

I usually do some sort of 3-egg scramble for breakfast. This morning, I started out with 1c of frozen broccoli which I heat over med-low in a skillet with copious amounts of olive oil (I buy it by the gallon). I chop a little onion in there some days as well. When that is cooked al-dente, I add in about 1tbsp pesto (you could also use fresh basil to be more paleo, but that doesn't keep in a jar for a month) and toss it, before adding in 3 scrambled eggs. My other two regularly rotated scrambles: 1/4 lb ground beef with chili powder, salsa, cilantro onion, bell pepper, and mushroom with curry powder. I down this with 8g of fish oil and a cup of coffee with like 1/4 cup of heavy cream in it. Eating this way for 6 weeks lowered my blood pressure from 140/90 to 120/72.

The bar is held behind the frontal plane, instead of in it.

I was consistent with a yoga program for about a year when I lived near a good yoga studio. I like it. Like anything, use it or lose it, so much of the bendy that I had from it is gone, but not all of it. I don't think I'd have the good flexibility for OHS if I hadn't spent that time practicing yoga. I'd be at Friday yoga, but I have to work.

I spy a neck.

"It's a crossfitter!" (see, the barbell is already... nevermind...)

I zoned for two weeks early last summer. I had a good experience with it results-wise, but all the W&Ming made me crazy (more so that I usually am). In the second week, I was performing better at my workouts, and I liked that, but things happened in life, and I got derailed from the zone. I should also insert that during that time, I was also getting ample sleep, and so forth and my food quality improved compared to my eating habits before. I didn't notice it at the time, but I was still over-carbed and ravenous between meals, which was curbed by my 3 1-block snacks. I think that cutting some carbs and replacing them with fats would have been very good, but I have no desire to go back to weighing and measuring food, even though I see and acknowledge that there is some benefit to it. I like the food quality focused paleo approach much better. If I had to guestimate, I am probably on 16 blocks of protein, 4 blocks of carbs and 40 or more blocks of fat (I really like heavy cream in my coffee and delicious things like olive oil and almonds), but I don't measure anything. If I am hungry, I eat, or if I notice that it is meal time, I eat. I am honestly rarely hungry now. I've dropped nearly 20lb since starting to eat paleo, and feel better. I sleep better, too, but from reading "Light's Out" still not nearly enough. My experiment starting this week is to sleep as I have never slept before. I am going to bed at 9 tonight, and I am not setting an alarm, so I may miss the suck tomorrow morning ;) I promise to dream about it if I sleep late.

I like the current evening times spreading to T-R. As long as I can show up around 5 and get a workout in, the time will work great for me. Herm, it was nice meeting you. Karma is going to deal you a mighty blow for spreading the vicious lawnmower to your hapless trainees ;)

assuming that frames 1 and 3 are the apogee and perigee of the pullup: At the top, hips are closed when they should be open at the top of a kip. Frame 2 shows that he is not pushing away (enough?) at the top of the pullup. Frame 3 hips and shoulders are closed when they should be open again. But don't listen to me, I can't even do a pullup right now =P

Oh no... that means I have to feel lazy if I don't come to the gym on Tuesdays...