Welcome to the Family, Rachel!

Want to take a second and welcome Rachel Cadden to Orange Coast CF. She comes from a Triathalon background and she wants to get stronger and train less. We are going to make her into a machine and cut her training time in half while making her stronger, faster and more powerful.

Check out this great article by nutrition guru and owner of CrossFit NorCal Robb Wolf on some random things.

http://robbwolf.com/?p=78

http://robbwolf.com/?p=339

http://robbwolf.com/?p=360

A great piece by CrossFit affiliate HyperFit USA on fitenss programs promises and lies.

http://hyperfitusa.typepad.com/hyperfit_usa/2008/01/delusions-lies.html

Heres a great article on the lies women are told about getting in shape. Heres a clip.

“Weight-training advice for women revolves around what I call the “three dirty words”: “toning,” “shaping,” and “sculpting.” “Tone,” short for “tonus,” has a very specific meaning in exercise science: It’s the firmness of any given muscle when you aren’t deliberately flexing it. Tonus improves when you train with weights, but it’s not anything you can see.

The way “toning” is used in books and magazines catering to women, and then by women themselves, it means “make your muscles look better without making them bigger.” The idea is that there are specific types of workouts — usually involving lots of repetitions with light weights — that will help you achieve this.

But that’s not a realistic or healthy way to look at your muscles. If the weights are unchallenging, your muscles won’t grow. If your muscles don’t grow, they won’t look any better than they do now, even if you could somehow strip off whatever fat sits on top of them.“

http://www.malepatternfitness.com/story/2008/1/9/114835/1217

Oh and that strange thing in the corner of the gym. This is what its used for.

WOD

“The Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders