Thursday, February 17, 2011

Posted by on Feb 16, 2011 in WOD | 12 comments

A great article

It’s about the positive effects of weight training on the body as we age.  Not only does weight training help our muscles retain their size and strength as we age, it also apparently plays a role in anti-inflammation (although the mechanism isn’t clearly explained in the article).

Yet another reason you shouldn’t be skipping the strength workouts at CFO!

Here’s the article:

http://www.npr.org/templates/story/story.php?storyId=123887823

3 Rounds for time:

  • 15 Unbroken Pull Ups
  • 20 Pistols (alt sides)

Games competitors

Snatch (squat) 1 RM

then

Clean and Jerk 1 RM

12 Comments

  1. WOD 6:06

    Jon: The pistol progression vid is about half way down the page: http://www.againfaster.com/the-micd-instructor/?currentPage=9

  2. WOD 6:06

    Jon: The pistol progression vid is about half way down the page: http://www.againfaster.com/the-micd-instructor/?currentPage=9

  3. The video was added to the Skill Development category on the right.
    He demo videos are great.

    Here’s a training method that just might work for some of us here

  4. The video was added to the Skill Development category on the right.
    He demo videos are great.

    Here’s a training method that just might work for some of us here

  5. Thanks for the video Jenn! I tried these last night- mine did not look like hers. I also fell on my ass repeatedly, so tonight should be fun 😛

  6. Thanks Jen.

  7. Greg and I had that instructor for our L1 Cert! He was my favorite that I had!

  8. Jon Gilson – awesome coach!

    WOD: 6:30 as pseudo-Rx’d
    Instead of 15 pullups unbroken, I stuck with my in-progress Butterflies in an 8 unbroken + 7 unbroken setup: mission accomplished!

    Snatch work:
    95 x a whole bunch, 110×3, 120×2, 130×1, 140×1, 160×1(fail), 160×1 (PR!)

    Didn’t get to the C&J 🙁

    50 Double-Unders: 3:35 with the nice, new Buddy Lee rope.

  9. WOD 9:07 (not Rx’d)
    Round 1 PU’s were unbroken, the other two broke in two. Pistols were assisted and are a pretty good goat to work on.

    PS- 135
    C&J- 135,185, 205, 225 (fail)

    30 burpee’s for language…(first 20 in 42 secs)

  10. 3 x 50 Double-Unders @ 6pm after the 6pm Crew’s WOD

    1:26 (PR since starting this whole 3x50DU/day trek….)
    0:38 (even newer PR….34 in a row on this one)
    1:51 (35 consecutive here and then I pooped my pants 🙁 )

  11. First 15unboken with 1 & 2 band. Hard going after that. Pistols were challenging, especially with my legs still in pain from tues. Mike, thanks for the work on my technique with the clean and jerk and push press.

  12. Did this one at 5 and 6. 3:00 @ 5 with a bit of assistance on the pistols (held on to the pole for balance but made an effort not to pull myself back up). Did butterfly kips and they are starting to come along. Did it again fully as rx’d @ 6, legs were struggling a bit this time, butterfly kips again: a bit over 6 minute I believe. Great work evening crew, some people seemed a little hesitant about the pistols but everyone ended up killing them!