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The Trouble with Double-Unders by Jon Gilson of Again Faster
Jumping Too Early: Time your jump so it happens just before the rope hits your feet. If you jump when the rope is at its apex, it will need to do 2.5 revolutions to go under your feet twice. If you jump when it's about to hit the ground, it only has to do two.
Making Speed with the Arms: You want your wrists to do the work, not your entire arm. Revolving from the wrists is quick, from the elbows slower, from the shoulders, slower still. We want speed, so keep the arms quiet and the wrists fast.
Making the Rope "Short": Keep your elbows at your sides and your hands where you can see them. If you push your arms out, you're effectively making the space inside the rope smaller, and you'll trip. If your hands are behind you, you're tensioning your biceps and slowing your wrists.
We are proud to announce that we are the first and only CrossFit Kids affiliate here in Naples! Congrats Coach Tim on getting your CF Kids cert!
Several kids had a blast at our recent Open House. Giant tires, rings to swing on and fun fitness games to play. CrossFit Kids rocks!
Way to go Blaze team this morning at the Sugden Stride 5K! Congrats to Jason and Amanda who came in first place in their age groups! Great job to Clark & Chris! Blazers rock!!!
Our Open House was a great success! Thanks to Jason Swinford from Planet Smoothie Naples Blvd for the great FREE smoothies! To Clark Fredstrom for the grill. Michelle Voli for all the hard work she put in to make the Open House happen. To Anthony & Alison Disarro, our fellow CrossFit neighbors from CrossFit Redline for your support. Also from Redline Mario & Tara, thanks for your great suggestions and to Jill Rodriguez from Lululemon for the bag of goodies. Thanks to all of you who came out and supported us tonight. We truly appreciate it!
Come down and see us at our OPEN HOUSE at 5465 Jaeger Rd #10. Naples, FL
Get a complimentary week of Group CrossFit and hot dogs and smoothies from Planet Smoothie Naples Blvd.
Bring the kids!!!
We are proud to announce that we are now the first and ONLY CrossFit Kids affiliate in Naples, FL!
CrossFit Kids classes will be starting soon!!!
Props to MarksDailyApple for this one.
Testosterone is the principal anabolic and sex hormone in humans, responsible for sexual desire and function, muscular hypertrophy, densification of bones, and hair growth. Compared to females, males famously produce about ten times the amount of testosterone, but females are far more sensitive to its effects. Though testosterone is largely responsible for those traits and characteristics that are considered “masculine” – physical strength, body hair, dominance, and virility – both sexes require it for proper sexual and physical development. In mammals, males secrete it primarily from the testicles (about 95% of the total amount, in fact) and women secrete it from the ovaries. A modicum is produced in the adrenal glands in both sexes.
Testosterone plays an important role throughout every stage of a person’s life:
- Prenatally, testosterone – along with dihydrotestosterone, a more potent anabolic hormone – is partly responsible for the formation of the male genitalia. It helps determine gender identity (with society bringing up the rear later in life, of course) and it spurs development of the prostate and seminal vesicles.
- In early infancy, boys’ testosterone levels rise, almost to puberty levels, only to plummet at 4-6 months. We’re still not entirely sure what the rise means and what all that testosterone is doing, but it’s definitely doing something. One theory is that the brain is being “masculinized.”
- Immediately prior to puberty, testosterone begins to rise in both boys and girls. Childhood is departing, replaced by budding pubic hair, the beginnings of body odor, growth spurts, oily hair and skin, and that ridiculous peach fuzz above the lips that every eleven year-old male tries to cultivate and claim as facial hair. Bones mature and the arm pits grow hair.
- During puberty, testosterone enjoys a massive increase. Most of you reading this probably recall those awkward, exciting change-filled times: new odors, inconvenient fluctuations in the functionality and appearance of certain organs, strange new outlooks on the opposite sex. Good times. Thanks, testosterone!
- In adults, testosterone’s effects on growth and development have largely manifested and maintenance becomes its province. Libido is preserved for both men and women and erection strength and frequency are regulated by testosterone. Muscles resist wasting thanks to T (and even grow larger).
I would be remiss if I failed to mention testosterone’s chief antagonist: cortisol. Cortisol, as you know, is one of the stress, fight-or-flight hormones. It kept us alive and our wits about us under short-term life-or-death situations for much of our evolution. Unfortunately, when cortisol is constantly elevated – as it often is in the sleep-deprived and chronically-stressed – testosterone is muted. Cortisol is catabolic (breaks tissue down), while testosterone is anabolic. Excessive levels of cortisol produce insulin resistance, fat gain, and muscle wasting, while testosterone promotes muscular hypertrophy and lean mass gains. Cortisol contributes to metabolic syndrome, while testosterone helps alleviate it. AKA. SEXY AND LEAN
Also it helps:
- Build and Repair Muscle
- Aid in formation of strong bones which is important as you age or if female after about 40. Worried about Osteoperosis
So What can we all do to keep our Testosterone levels up .. THIS INCLUDES WOMEN.
Lift Heavy Things
Resistance training is a potent stimulant of testosterone production, so be sure to lift heavy things every now and again. If you want to tinker even further, messing around with rest intervals between sets can stimulate different hormonal responses. In one study, resting 90 seconds between squat and bench press sets boosted post-workout T levels the most, followed by rest periods of 120 seconds. Resting 60 seconds increased growth hormone the most and T the least. So rest between your heavy sets :).
In young men, a short six-second bout of sprinting increased serum total testosterone levels. Levels remained elevated during recovery. Interestingly, testosterone was also correlated with lactate levels in the blood. It would be even more interesting to know if any training that causes lactate levels to rise would also increase testosterone.
Avoid Excessive Cortisol
Since cortisol antagonizes and reduces free testosterone levels, and stress promotes the release of cortisol, avoiding stress becomes crucial for maintaining or boosting T levels. Make sure you get a good night’s sleep, every night (which in and of itself increases testosterone levels). Avoid overtraining, especially in the Chronic Cardio arena, which may affect T levels and reproductive function. And be sure to take time to chill out and relax (read a book, go for a walk, play).
Get Sun, or Take Vitamin D Supplements
Eat Clean, Pastured Animal Products Grass-Fed!!
Eat Saturated and Monounsaturated Fat (Eat Nuts!)
Avoid Foods that Regularly Spike Your Blood Glucose Levels
Researchers found that 75 grams of pure glucose – and the resultant spike in blood sugar – was enough to drop testosterone levels by as much as 25% in a random grouping of healthy, prediabetic, and diabetic men. Now keep in mind how rapidly many SAD carb choices (pasta, cereal, bread, etc) convert to glucose upon digestion…
Its not secret that we are in the middle of a health crisis with Obesity as the number one leading cause of preventable death! The key culprit is diet. Old favorites, such as coke which has 10tsp of sugar per can, are being scrutinized for their nutritional content and health hazards. Mexico is setting the stage for a food revolution by removing coke from schools and taking a step towards preventing early onset diabetes.
What I found shocking is how our bodies respond to coke. As you quench your thirst the body and brain scramble to release various hormones in hope to regain balance : As the rave inside of you dies, you’ll have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like having the ability to hydrate your system or build strong bones and teeth. YIKES! I will pass on this party.
I came across this awesome article on Coke and wanted to share. Read on and let me know your thoughts...
Article by Megan Bedard
Nearly 300,000 schools in Mexico will say buh-bye to Coke in their corridors by 2013.
The move comes in response to a call for the removal of junk food in schools across Mexico. Some of Mexico's population of 107 million are genetically predisposed to develop diabetes, an disease that is compounded by obesity.
In the new healthy foods kick, even traditional Mexican fried foods are on the way out of Mexican schools, so it's no surprise that Coke, which packs 10 teaspoons of sugar per can, is getting the boot. The dessert-in-a-can is essentially fuel for an obesity epidemic.
What exactly does a can of Coke do to your bod? In short, the caffeine, sugar, and phosphate combo is an assault on your organs.
According to HealthBolt, here's what Coke's first hour in your body is like:
▪ In The First 10 minutes: 10 teaspoons of sugar hit your system. (100 percent of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.
▪ 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its cells on into fat. (There’s plenty of that at this particular moment.)
▪ 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises. As a response, your liver dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked, preventing drowsiness.
▪ 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.
▪ >60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
▪ >60 Minutes: The caffeine’s diuretic properties come into play. (It makes you pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolytes and water.
▪ >60 minutes: As the rave inside of you dies, you’ll have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like having the ability to hydrate your system or build strong bones and teeth.
Pyrros Dimas One of the Best Olympic Lifters to ever live!! 1996 Gold Medal Lift.
Get in our A/C'd Facility and do a workout today !!
Salt does not cause your body to gain or lose fat. In fact, salt has no calories. High consumption of salt only results in temporary weight gain as it causes your body to retain water. Conversely, low consumption of salt can result in temporary weight loss as it causes your body to expel water.
Many crash diets which boast quick weight loss rely on foods with little or no salt content. The weight loss is mostly water, and as soon as you eat foods containing salt again you regain the weight. However don't let that lead you to believe that salt is of little concern in regards to long-term weight loss. In fact, a diet high in salt content can not only affect your blood pressure, but is typically associated with weight gain.
The reason is that high levels of salt in our diets usually come from calorie dense, fiber poor, processed foods, like those found in fast food and restaurant meals, as well as on supermarket shelves. If you adhere to a low salt diet, it will likely consist of the lower calorie, healthier foods associated with weight loss.
Nice little video and some information on Epigenetics. The question, then, isn’t whether it is nature vs. nurture, but how nature and nurture act on each other. So think about the stresses you give your body daily. Thanks to LifeasRX for this Video.
Everyone Must Watch :)
Open to all CrossFitters Swamp Monster!!! 3 WOD's 1 Day.. This is filling up quick so sign up this week!!
Under Seminars and Swamp Monster.. We are going to be renting a van/rv to get across to Miami.
Physical Address is CrossFit 305 and is located at 5940 NE 4th Avenue; Miami, FL; 33137
Attention-deficit disorder (ADD), also called attention-deficit/hyperactivity disorder (ADHD), is often surrounded by controversy over medication use and is perceived by many as a condition that is overtreated. John J. Ratey, MD, advocates that exercise should be included in the treatment regimen, and that exercise can even reduce or eliminate the need for medication. An Associate Clinical Professor of Psychiatry at Harvard Medical School, Cambridge, Massachusetts, Dr. Ratey is author of the book Spark: The Revolutionary New Science of Exercise and the Brain, as well as several related books in the popular press. He also has consulted on clinical studies pertaining to exercise and psychiatric conditions.
Medscape: Can you start with some background about ADD, and how exercise affects the brain?
Dr. Ratey: First, ADD affects at least 8%-10% of children, and almost as many adults. It's now considered a biological brain disorder and may have genetic components.
There are 2 basic ways of thinking about ADD in relation to exercise: One is about the neurotransmitters norepinephrine and dopamine, both believed to be drivers of the attention system. Exercise increases the concentration of both dopamine and norepinephrine, as well as other brain chemicals. I have always said that a dose of exercise is like taking a bit of methylphenidate (Ritalin®) or amphetamine/dextroamphetamine (Adderall®); it's similar to taking a stimulant.
Second, over time, exercise helps build up the machinery to increase the amount of neurotransmitters in the brain as well as their postsynaptic receptors. Chronic exercise eventually causes growth of the system. The more fit that you are, the better the system works.
Medscape: Where do these findings come from?
Dr. Ratey: Exercise has been one of the hot topics for the past 15 years in neuroscience. The initial studies on exercise and dopamine came out in the 1960s and 1970s. I'd like to add that exercise activates the frontal cortex in all age groups. Many ADD symptoms are related to the brain's executive functions, which are located in the frontal cortex.
Medscape: Are there studies looking specifically at exercise and ADD?
Dr. Ratey: There are numerous studies about dopamine and norepinephrine and exercise, but when it comes to ADD, clinical studies with exercise are just starting.
Medscape: What got you interested this area?
Dr. Ratey: I had several marathoners for patients who had stopped marathoning because of injuries. These particular patients first got depressed, and then some presented with ADD symptoms for the first time in their lives. This was back in the early 1980s, before we really thought much about ADD -- in kids or in adults.
Medscape: ADD isn't something that can just materialize later on in life, is it?
Dr. Ratey: No. In the case of the runners, they would have had ADD before, but their exercise regimens served to keep it under control. What's been observed over the past 30 years is that athletic people who played regular sports in high school went to college but stopped exercising, and then saw the first major signs of ADD. They may have had some hint of ADD in the past, but in college it came on like gangbusters.
Medscape: How do other people in psychiatry react to the idea of prescribing exercise?
Dr. Ratey: People are just beginning to pay attention to this. It was only 2 years ago that the American Medical Association (AMA) president, in his inaugural address, said that "exercise is medicine." He said that every physician, no matter their specialty, should ask every patient at every meeting about their exercise regimen and encourage them to pursue this.
Neurology is paying more attention to exercise, with whole conferences looking specifically at exercise and Parkinson's disease, for instance. If exercise can help protect against some of the symptoms in Parkinson's disease, then it should also affect ADD, because the diseases have overlapping features.
Medscape: Is exercise starting to get respect as a treatment option?
Dr. Ratey: Yes. Historically, it started in cardiology studies. Then psychologists noted that the people in cardiac rehab were improving emotionally as well as physically. They looked at depression, anxiety, hostility, aggression, and stress in people who started an exercise regimen for cardiac protection or healing. Duke University researchers were leaders in measuring the effects of exercise on the emotional side. Exercise is now studied in practically every specialty.
Medscape: How often should patients with ADD exercise, and how intensely?
Dr. Ratey: There are a variety of exercise programs and regimens out there. Some schools have exercise breaks every hour or two, but other regimens may work, too. Someone with ADD could benefit from an exercise break of 10-15 minutes every hour or so. It helps everyone, not just patients with ADD.
Medscape: Does exercise need to be done several times daily?
Dr. Ratey: Yes, but it doesn't have to be for very long each time. Just enough to get the heart rate up for at least a few minutes. Benefits persist for a while after exercise. We know there are improvements with low levels of exercise, such as walking for 20 minutes. Of interest, a number of people at various companies, such as Merrill Lynch and Google, now have standing desks.
Medscape: Dr. James Levine, a researcher from the Mayo Clinic, mounted his desk on a treadmill so that he can walk while he works. Would walking while working help ADD?
Dr. Ratey: That's the Tread Desk and would be excellent for both adults and kids. It certainly has the potential to keep ADD in check.
Medscape: For Medscape readers, what advice should doctors give to patients?
Dr. Ratey: They should advise patients to exercise daily. Whatever medical treatment has begun, exercise needs to be included, too. It should be daily. Aerobic and strength training is fine. Balance training is important in patients with ADD and can be accomplished with yoga, tai chi, or balance exercises. Exercise needs to become a lifestyle, a habit.
Medscape: Would regular exercise affect the medication needs of patients with ADD?
Dr. Ratey: It often does. A number of the patients described in my book got off medication completely. In people who have trouble finding the right medication regimen, exercise can really help. The exercises chosen should be fun so that people will want to do them.
Fish oil, made from the tissue of oily fish—such as salmon, tuna, mackerel, herring, lake trout and sardines—has many health benefits. Fish oil contains important Omega-3 fatty acids , most notably eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA). These Omega-3 fatty acids are believed to have health benefits ranging from reducing the risk of heart attack and coronary heart disease to combating depression, bipolar disorder and schizophrenia.
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Great Post from MarksDailyApple.Com
Let's all think of some funny shirt ideas! Here are some of my Favorite..