The Evolution
!) 3rm players choice
2) max double unders in 10 mins
3) 10 OHS, 15 pull-ups, 20 box jumps ( 5 rounds)
JT competed at the American Kettlebell Club Championships and placed 2nd in his weight class with a new pr. Nicely done JT.
Sunday, March 28, 2010
60th madness
The evolution
1)max tgu in 15mins
2) Lotsa shit
Jessica did great at the crossfit games getting 5th overall out of 70. She really represented what EFC is all about. She will go on to the regionals and do just as good and most likely, knowing Jessica, better.
1)max tgu in 15mins
2) Lotsa shit
Jessica did great at the crossfit games getting 5th overall out of 70. She really represented what EFC is all about. She will go on to the regionals and do just as good and most likely, knowing Jessica, better.
Saturday, March 13, 2010
59th madness
The Evolution:
1)KB triplet
2)2 heavy OH press + Long Heavy Carry
3) TUG-o-WAR + Reverse TUG-o-WAR
Peak-performance:
The 10 Hz alpha brainwave frequency is commonly referred to as a “peak performance” state of mind or being “in the zone.” There has been conclusive evidence from studies with professional basketball players and golfers that show alpha brainwaves increasing in their “left hemispheres” just before making a free-throw or shooting a great golf shot. In players that did not make the shot, beta brainwaves flooded their left-hemisphere. It seems that “over thinking” (beta brainwaves) or “under thinking” (theta brainwaves) are detrimental to gameplay. The study was also proved by comparing elite marksmen to novice marksmen. The elite marksmen showed a big burst of alpha in their left-brain hemisphere before their perfect shots. Professional athletes are much more likely to show the alpha rhythm, while novices and intermediate players show virtually none! It seems that the 10 Hz alpha brainwave is the best brainwave for athletes and marskmen looking to improve their performance and overall game.
1)KB triplet
2)2 heavy OH press + Long Heavy Carry
3) TUG-o-WAR + Reverse TUG-o-WAR
Peak-performance:
The 10 Hz alpha brainwave frequency is commonly referred to as a “peak performance” state of mind or being “in the zone.” There has been conclusive evidence from studies with professional basketball players and golfers that show alpha brainwaves increasing in their “left hemispheres” just before making a free-throw or shooting a great golf shot. In players that did not make the shot, beta brainwaves flooded their left-hemisphere. It seems that “over thinking” (beta brainwaves) or “under thinking” (theta brainwaves) are detrimental to gameplay. The study was also proved by comparing elite marksmen to novice marksmen. The elite marksmen showed a big burst of alpha in their left-brain hemisphere before their perfect shots. Professional athletes are much more likely to show the alpha rhythm, while novices and intermediate players show virtually none! It seems that the 10 Hz alpha brainwave is the best brainwave for athletes and marskmen looking to improve their performance and overall game.
Friday, March 5, 2010
58th madness
The evolution:
1st)
1rm deadlift in 15 mins
next)
kb wounded bear crawl down+
kb farmer carry back
(max laps in 15 mins)
finally)
max box jump in 5 mins+
max jump squat in 5 mins
This journal article, taken from the U.S. National Library of Medicine National Institutes of Health, substantiates EFC's second concept. One of many. The words that follow are not mine, but I think it is sometimes imperative to see some data.
Extremely short duration high intensity interval training substantially improves insulin action .......
Babraj JA, Vollaard NB, Keast C, Guppy FM, Cottrell G, Timmons JA.
Translational Biomedicine, School of Engineering and Physical Sciences, Heriot-Watt University Edinburgh, Scotland, UK. j.babraj@hw.ac.uk
BACKGROUND: Traditional high volume aerobic exercise training reduces cardiovascular and metabolic disease risk but involves a substantial time commitment. Extremely low volume high-intensity interval training (HIT) has recently been demonstrated to produce improvements to aerobic function, but it is unknown whether HIT has the capacity to improve insulin action and hence glycemic control. METHODS: Sixteen young men (age: 21 +/- 2 y; BMI: 23.7 +/- 3.1 kg x m-2; VO2peak: 48 +/- 9 ml x kg-1 x min-1) performed 2 weeks of supervised HIT comprising of a total of 15 min of exercise (6 sessions; 4-6 x 30-s cycle sprints per session). Aerobic performance (250-kJ self-paced cycling time trial), and glucose, insulin and NEFA responses to a 75-g oral glucose load (oral glucose tolerance test; OGTT) were determined before and after training. RESULTS: Following 2 weeks of HIT, the area under the plasma glucose, insulin and NEFA concentration-time curves were all reduced (12%, 37%, 26% respectively, all P < 0.001). Fasting plasma insulin and glucose concentrations remained unchanged, but there was a tendency for reduced fasting plasma NEFA concentrations post-training (pre: 350 +/- 36 v post: 290 +/- 39 micromol x l-1, P = 0.058). Insulin sensitivity, as measured by the Cederholm index, was improved by 23% (P < 0.01), while aerobic cycling performance improved by approximately 6% (P < 0.01). CONCLUSION: The efficacy of a high intensity exercise protocol, involving only ~250 kcal of work each week, to substantially improve insulin action in young sedentary subjects is remarkable. This novel time-efficient training paradigm can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes.
What does it mean? Leave it on the floor, stay focused, push, walk away.
post your shit
1st)
1rm deadlift in 15 mins
next)
kb wounded bear crawl down+
kb farmer carry back
(max laps in 15 mins)
finally)
max box jump in 5 mins+
max jump squat in 5 mins
This journal article, taken from the U.S. National Library of Medicine National Institutes of Health, substantiates EFC's second concept. One of many. The words that follow are not mine, but I think it is sometimes imperative to see some data.
Extremely short duration high intensity interval training substantially improves insulin action .......
Babraj JA, Vollaard NB, Keast C, Guppy FM, Cottrell G, Timmons JA.
Translational Biomedicine, School of Engineering and Physical Sciences, Heriot-Watt University Edinburgh, Scotland, UK. j.babraj@hw.ac.uk
BACKGROUND: Traditional high volume aerobic exercise training reduces cardiovascular and metabolic disease risk but involves a substantial time commitment. Extremely low volume high-intensity interval training (HIT) has recently been demonstrated to produce improvements to aerobic function, but it is unknown whether HIT has the capacity to improve insulin action and hence glycemic control. METHODS: Sixteen young men (age: 21 +/- 2 y; BMI: 23.7 +/- 3.1 kg x m-2; VO2peak: 48 +/- 9 ml x kg-1 x min-1) performed 2 weeks of supervised HIT comprising of a total of 15 min of exercise (6 sessions; 4-6 x 30-s cycle sprints per session). Aerobic performance (250-kJ self-paced cycling time trial), and glucose, insulin and NEFA responses to a 75-g oral glucose load (oral glucose tolerance test; OGTT) were determined before and after training. RESULTS: Following 2 weeks of HIT, the area under the plasma glucose, insulin and NEFA concentration-time curves were all reduced (12%, 37%, 26% respectively, all P < 0.001). Fasting plasma insulin and glucose concentrations remained unchanged, but there was a tendency for reduced fasting plasma NEFA concentrations post-training (pre: 350 +/- 36 v post: 290 +/- 39 micromol x l-1, P = 0.058). Insulin sensitivity, as measured by the Cederholm index, was improved by 23% (P < 0.01), while aerobic cycling performance improved by approximately 6% (P < 0.01). CONCLUSION: The efficacy of a high intensity exercise protocol, involving only ~250 kcal of work each week, to substantially improve insulin action in young sedentary subjects is remarkable. This novel time-efficient training paradigm can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes.
What does it mean? Leave it on the floor, stay focused, push, walk away.
post your shit
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