15 minute AMRAP of:
9 Deadlifts 155/100
12 Pushups (Hand release)
15 Box Jumps 24/20?




 Caught bits and pieces of the Outlaw Open over the weekend, thanks to Lisa and her ever-present Mac Notebook!  One comment that stands out was made by, I believe, Spencer Arnold.  The comment was, "You should be able to jerk more than you bench press.  If you bench press more (weight) than you jerk you need to stop benching and jerk every day."

I mostly agree.  For CrossFit competition, sports and life the Jerk has more to offer as it trains one to apply force better than the bench press does.  In almost every situation I can think of, applying force to an object (or person) will occur far more while you are standing than when you are on your back.  The one thing that benching is better for is …benching.  Obviously a competitive powerlifter has to be more profficient at the bench press than at the Jerk.

What say you?–George



15 Paleo Diet Friendly Documentary Films   "Okay okay okay, so only one of these explicitly promotes “paleo”.
There are a few general guidelines I followed when putting together this

  • Paleo isn’t just about humans eating an evolutionarily appropriate
    diet, but also eating plants and animals that are being fed an
    evolutionarily appropriate diet. Grain fed ruminants, vegetarian fed
    chickens, and petroleum fed plants are off the menu.
  • Government intervention in the food supply is more about money than “your safety”.
  • Fat is not an evil macronutrient, but crucial to healthy humans with healthy brains.
  • Industrial agriculture is generally anathema to the paleo diet (see first guideline).
  • All agriculture displaces wilderness that edible animals would
    inhabit. These animals would be part of an optimally sustainable food
    system, but are precluded from existence by farmland, fences, and
    culling by humans who feel they compete with their bottom line
    ."—-Andrew Badenoch, Evolvify

Taking A Stand For Office Ergonomics       "….a closer look at the accumulating research on
sitting reveals something more intriguing, and disturbing: the health
hazards of sitting for long stretches are significant even for people
who are quite active when they’re not sitting down. That point was reiterated recently in two studies, published in The British Journal of Sports Medicine and in Diabetologia, a journal of the European Association for the Study of Diabetes.

Suppose you stick to a five-times-a-week gym regimen, as I do, and have put in a lifetime of hard cardio exercise, and have a resting heart rate that’s a significant fraction below the norm. That doesn’t inoculate you, apparently, from the perils of sitting.

The research comes more from observing the health results of people’s
behavior than from discovering the biological and genetic triggers that
may be associated with extended sitting. Still, scientists have
determined that after an hour or more of sitting, the production of
enzymes that burn fat
in the body declines by as much as 90 percent. Extended sitting, they
add, slows the body’s metabolism of glucose and lowers the levels of
good (HDL) cholesterol in the blood. Those are risk factors toward developing heart disease and Type 2 diabetes."
—-Steve Lohr, NY Times

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