WOD 090301

"Helen"

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to 081126

Firebreathers (Advanced)

1:30 @ GWPC

Throwdown:

Bench Press 1RM - best of 5 attempts (Bench Press 1-1-1-1-1)

Winner for the month will be the woman and man who lift the highest percentage of bodyweight in the combined Back Squat, Press, Deadlift and Bench Press. Example BS 275/PR 150/DL 375/Bench 250 @ BW of 175 = 600% BW lifted.

Post percentage of bodyweight of best lift to comments.

WOD 090228

For time:

100 jump squats every 8 minutes on the 8th minute for 24 minutes.

Post total time for all 400 jump squats to comments.

Max @ CrossFit Black Box Brooklyn

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

compare to 090210

WOD 090226

"Diane"

Deadlift 225#/155#
Handstand Push-Ups

Post time to comments

Three rounds for time:

2P KB Swing
Pull-Ups (Men C2B)

Post Time to comments.

The American Association for the Advancement of Science

What's cooking?

Feb 19th 2009 | CHICAGO
From The Economist print edition

The evolutionary role of cookery

Mary Evans

YOU are what you eat, or so the saying goes. But Richard Wrangham, of Harvard University, believes that this is true in a more profound sense than the one implied by the old proverb. It is not just you who are what you eat, but the entire human species. And with Homo sapiens, what makes the species unique in Dr Wrangham's opinion is that its food is so often cooked.

Cooking is a human universal. No society is without it. No one other than a few faddists tries to survive on raw food alone. And the consumption of a cooked meal in the evening, usually in the company of family and friends, is normal in every known society. Moreover, without cooking, the human brain (which consumes 20-25% of the body's energy) could not keep running. Dr Wrangham thus believes that cooking and humanity are coeval.

In fact, as he outlined to the American Association for the Advancement of Science (AAAS), in Chicago, he thinks that cooking and other forms of preparing food are humanity's "killer app": the evolutionary change that underpins all of the other--and subsequent--changes that have made people such unusual animals.

Humans became human, as it were, with the emergence 1.8m years ago of a species called Homo erectus. This had a skeleton much like modern man's--a big, brain-filled skull and a narrow pelvis and rib cage, which imply a small abdomen and thus a small gut. Hitherto, the explanation for this shift from the smaller skulls and wider pelvises of man's apelike ancestors has been a shift from a vegetable-based diet to a meat-based one. Meat has more calories than plant matter, the theory went. A smaller gut could therefore support a larger brain.

Dr Wrangham disagrees. When you do the sums, he argues, raw meat is still insufficient to bridge the gap. He points out that even modern "raw foodists", members of a town-dwelling, back-to-nature social movement, struggle to maintain their weight--and they have access to animals and plants that have been bred for the table. Pre-agricultural man confined to raw food would have starved.

Firelight

Start cooking, however, and things change radically. Cooking alters food in three important ways. It breaks starch molecules into more digestible fragments. It "denatures" protein molecules, so that their amino-acid chains unfold and digestive enzymes can attack them more easily. And heat physically softens food. That makes it easier to digest, so even though the stuff is no more calorific, the body uses fewer calories dealing with it.

In support of his thesis, Dr Wrangham, who is an anthropologist, has ransacked other fields and come up with an impressive array of material. Cooking increases the share of food digested in the stomach and small intestine, where it can be absorbed, from 50% to 95% according to work done on people fitted for medical reasons with collection bags at the ends of their small intestines. Previous studies had suggested raw food was digested equally well as cooked food because they looked at faeces as being the end product. These, however, have been exposed to the digestive mercies of bacteria in the large intestine, and any residual goodies have been removed from them that way.

Another telling experiment, conducted on rats, did not rely on cooking. Rather the experimenters ground up food pellets and then recompacted them to make them softer. Rats fed on the softer pellets weighed 30% more after 26 weeks than those fed the same weight of standard pellets. The difference was because of the lower cost of digestion. Indeed, Dr Wrangham suspects the main cause of the modern epidemic of obesity is not overeating (which the evidence suggests--in America, at least--is a myth) but the rise of processed foods. These are softer, because that is what people prefer. Indeed, the nerves from the taste buds meet in a part of the brain called the amygdala with nerves that convey information on the softness of food. It is only after these two qualities have been compared that the brain assesses how pleasant a mouthful actually is.

The archaeological evidence for ancient cookery is equivocal. Digs show that both modern humans and Neanderthals controlled fire in a way that almost certainly means they could cook, and did so at least 200,000 years ago. Since the last common ancestor of the two species lived more than 400,000 years ago (see following story) fire-control is probably at least as old as that, for they lived in different parts of the world, and so could not have copied each other.

Older alleged sites of human fires are more susceptible to other interpretations, but they do exist, including ones that go back to the beginning of Homo erectus. And traces of fire are easily wiped out, so the lack of direct evidence for them is no surprise. Instead, Dr Wrangham is relying on a compelling chain of logic. And in doing so he may have cast light not only on what made humanity, but on one of the threats it faces today.

Back to top ^^

Readers' comments

The Economist welcomes your views.

I was informed of the below article by several CFEB members. I can confirm that Yelp has been incredibly aggressive in trying to get me to advertise, and has removed six five-star reviews of CFEB after I declined to advertise. In addition Yelp's sales reps are pushy, obnoxious and ill informed. S.M. at Yelp recently  informed me (after I told Yelp for the 5th time I was not interested) that he worked with "a few different Cross Fit locations". I replied:

"If you really worked with CrossFit "locations" you would know that it is "CrossFit", not "Cross Fit" (sic) and that they are "affiliates" not "locations".

I have been onYelp for some time and I have never gotten even one nibble from it. I have my own website which generates lots of business".

Subsequently S., or someone at Yelp, removed six five-star reviews. I will no longer rely on Yelp for assistance in evaluating businesses, and, in addition, I am exploring the possibility of legal action against them. Certainly if a class-action lawsuit is initiated I will participate.

Check the comments page too.

Lots of one-star reviews of Yelp on Yelp. The irony!

Yelp and the Business of Extortion 2.0

Local business owners say Yelp offers to hide negative customer reviews of their businesses on its web site ... for a price.

By Kathleen Richards

February 18, 2009

The phone calls came almost daily. It started to get creepy.

"Hi, this is Mike from Yelp," the voice would say. "You've had three hundred visitors to your site this month. You've had a really good response. But you have a few bad ones at the top. I could do something about those."

This wasn't your average sales pitch. At least, not the kind that John, an East Bay restaurateur, was used to. He was familiar with Yelp.com, the popular San Francisco-based web site in which any person can write a review about nearly any business. John's restaurant has more than one hundred reviews, and averages a healthy 3.5-star rating. But when John asked Mike what he could do about his bad reviews, he recalls the sales rep responding: "We can move them. Well, for $299 a month." John couldn't believe what the guy was offering. It seemed wrong.

In fact, something seemed shady about the state of his restaurant's negative reviews. "When you do get a call from Yelp, and you go to the site, it looks like they have been moved," John said. "You don't know if they happen to be at the top legitimately or if the rep moved them to the top. You don't even know if this is someone who legitimately doesn't like your restaurant. ... Almost all the time when they call you, the bad ones will be at the top."

Usually, John said, he would politely decline to advertise. "Well, thanks," he'd say. "I'll talk to my partner about it." Or, "It's not really in my budget right now." But inevitably, in another week or so, he'd get another phone call. Occasionally, the voice on the other end of the phone would change, but the calls continued. These days, John chooses to not answer his phone when it's from a number with a 415 area code.

John may sound paranoid, but he's got company. During interviews with dozens of business owners over a span of several months, six people told this newspaper that Yelp sales representatives promised to move or remove negative reviews if their business would advertise.

Rest Of Article:

Yelp and the Business of Extortion 2.0

WOD 090222
11 & Noon, Ironworks

Bottom-To-Bottom "Tabata Something Else"

Coming out of "rest" position = not RX.

Post total reps from all 32 intervals to comments.

Firebreathers (Advanced Class)

1:30 @ GWPC

Throwdown:

Deadlift 1RM - best of 5 attempts (Deadlift 1-1-1-1-1)

Winner for the month will be the woman and man who lift the highest percentage of bodyweight in the combined Back Squat, Press, Deadlift and Bench Press. Example BS 275/PR 150/DL 375/Bench 250 @ BW of 175 = 600% BW lifted.

Post percentage of bodyweight of best lift to comments.

WOD 090221

Four Rounds

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1. Thruster 95#/65#(Reps)
2. Power Clean 95#/65# (Reps)
3. Front Squat 1.5Px2/1.0Px2(Reps)
4. Clap Push-Up (Reps)
5. Pull-Ups (Reps)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Post score to comments.

CrossFit Eastside Floor Press With Ironmind Apollon's Axle (find it at Ironworks by the squat racks).

WOD 090220

Floor Press 5-5-5-5-5

Post loads to comments.

Four Rounds:

Run 400 Meters
21 Deadlift 225#/155#

Post time to comments.

Schedule this week will be normal schedule. Belay all previous messages.

I think the heels are a cheat...

WOD 090218 5 & 6PM BIW

For Time:

100 Squats
25 Pull-Ups (Men C2B)
75 Squats
25 KB Swing 2P/1.5P
25 Pull-Ups (Men C2B)
50 Squats
50 Push-Ups
25 Pull-Ups (Men C2B)
25 Squats
75 Double-Unders
25 Pull-Ups (Men C2B)

Post time to comments.

Ladies Love Cool A - clap push-up

Alex D. has answered two of the persistent questions of life, by going back to the source:

Q: What is the L2 thruster standard,exactly?
A: 45 reps @ .5 BW - you can rest it anywhere, including on the shoulders, but you cannot put it down.

Q: Where can the L-Sits be performed?
A: Paralettes or Rings

Also, upon reflection, I have changed the link of skill levels 1-4 to link back to CF Seattle's original list, so you may want to check it vs the one we have been using. I am doing this simply because more people use the original list. As far as I know only CFO and CFEB have been using the modified one.

CrossFit offshoot Ross Enamait's RossTraining video. Check out the ham strength @ 00:47!

4PM - 9PM GWPC

Social Climbing at GWPC

Come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to top-rope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

Post routes completed or attempted to comments.

WOD 090214

11&Noon @ Ironworks

AMRAP* In 20 Minutes

10 Pull-Ups (Men C2B)
5 KB Push-Press Left 1.5P/1.0P
5 KB Push-Press Right 1.5P/1.0P

Post rounds completed and partial rounds to comments

*As Many Rounds As Possible

Firebreathers (Advanced Class)

1:30 @ GWPC

Throwdown:

Press 1RM - best of 5 attempts (Press 1-1-1-1-1)

Post bodyweight and percentage of bodyweight squatted. Winner for the month will be the woman and man who lift the highest percentage of bodyweight in the combined Back Squat, Press, Deadlift and Bench Press. Example BS 275/PR 150/DL 375/Bench 250 @ BW of 175 = 600% BW lifted.

For time:

50 Double-unders
2 Pood/1.5 Pood Hang Snatch, 50 reps
50 Clap Push-Ups
50 Double-unders

Post time to comments.

WOD 90213

Press 5-5-5-5-5

Post loads to comments.

Aaron and Jim in the middle of the 30 Muscle-Up For Time WOD

3 rounds:

Run 400 Meters
21 Thruster 95#/65#
15 Kettlebell/Dumbbell Swings 1.5P/1.0P
9 Pull-Ups (Men C2B)

Post time to comments.

Wednesday 090211

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 081224.

Enlarge image

CrossFit 2009 Affiliate Gathering, CrossFit Certification Seminar - CrossFit Montclair, CrossFit Level 2 Certifications - CrossFit Central and CrossFit Training Center

2009 Affiliate Gathering: "The Evolution" by CrossFit by Overload - video [wmv] [mov]

"Muscle-up Progression" by Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]

A few people have requested no-equipment/low-equipment WOD for on the road: here are some:

1. Run 5 K
2. Run 10 K
3. Run 15 K
4. 4x400M repeats
5. 10x100M repeats
6. Run 500M-400M-300M-200M-100M rest 1 minute between sets
7. "Cindy"
8. "Mary"
9. "MIndy" 5 HSPU 10 Pull-Up, 15 Squat, Cindy-Style
10. "Murph"
11. "Angie"
12. "Chelsea"
13. "G.I." Jane"
14. "Barbara"
15. "Chelsea"
16. "Nicole"
17. Run 400M 21-15-9 HSPU, Squat, Pull-Up, Run 400 Meters
18. Run 800 Meters, 50 Burpees, Run 800 Meters
19. Run 800 Meters, 100 Burpees, Run 800 Meters
20. 400 Meter Walking Lunge
21. Tabata This
22. Tabata Something Else
23. Pull-Up Ladder
24. Push-Up Ladder
25. Squat Ladder
26. Sit-Up Ladder
27. Burpee Ladder
28. 300 Burpees For Time
29. Plank Hold to Failure X 4 rest one minute between sets
30. "Broomstick Mile"
31. Pull-Up/Push-Up to Failure, rest three minutes between sets
32. 21-15-9 Burpee, Sit-Up, Push-Up
33. 20 Double-Under, 100 Squat, 40 Double-Under, 75 Squat, 60 Double-Under, 50 Squat, 80 Double-Under, 25 Squat
34. 30 Bar Muscle-Up For Time
35. 100 Handstand Walking Steps For Time
36. 50 HSPU for Time
37. 30 Ring Muscle-Ups For Time
38. 30 Bar Muscle-Ups For Time
39. "Helen"
40. "Fran" (kettlebells)
41. 50 wall-ball for time
42. 100 wall-ball for time
43. 150 wall-ball for time
44. 21-15-9 Wall-ball, Kettlebell Swing
45. 21-15-9 Wall-ball, D-Ball Slam
46. 21-15-9 D-Ball Slam, Kettlebell Swing
47. "Kettlebell Hell"

20-16-12-8 reps of:
KB Swings
KB Squat Push Press
KB Deadlifts (Singles -- split the reps between arms)
Push-ups
KB Walking Lunges (Switch the KB between hands, between the legs on each lunge)
Pull-ups
Burpees!

Post more ideas to comments

Elaine 1st Muscle-Up Jan 2009

Please post your interest in the following CFEB Field Trips:

• Climbing @ Diablo Rock Gym (Concord)
• Climbing/Hiking @ Zion National Park in June (Utah)
• Skydiving
• Paintball

6PM - 9PM Ironworks

Social Climbing at Ironworks

Hosted by Daniel and Rebecca: come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to top-rope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.

Post routes completed or attempted to comments.

Saturday 090207

Compare to 040525.

Post rounds and fractions of rounds completed to comments.

1:30PM - GWPC

Firebreather (Advanced)

Throwdown:

Back Squat 1RM - best of 5 attempts (Back Squat 1-1-1-1-1)

Post bodyweight and percentage of bodyweight squatted. Winner for the month will be the woman and man who lift the highest percentage of bodyweight in the combined Back Squat, Press, Deadlift and Bench Press. Example BS 275/PR 150/DL 375/Bench 250 @ BW of 175 = 600% BW lifted.

Enlarge image

Front Choke Defense Part 2, Tony Blauer, CrossFit Journal Preview - video [wmv] [mov]

Saturday 090207

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 Sit-ups
25 Supermans
25 Knees to Elbows

Post time to comments.

Compare to 080523.

Enlarge image

Patrick Warfel, Combat Conditioning Club, Air Force Academy - South Pole

"Getting to Know Joe", CrossFit Milford - video [wmv] [mov]

Friday 090206

WOD 090206

Deadlift 30-5-5-5-5-5

Elaine 2nd Muscle-Up

"Nancy Challenge" by CrossFit Los Angeles - video [wmv] [mov]

CrossFit Level 2 Certification Seminar: How You Will be Evaluated, CrossFit Journal Preview - video [wmv] [mov]

Chessboxing. A new game. A new sport.

Post thoughts to comments.

Thursday 090205 5:30PM & 6:30PM

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 080926.

Enlarge image

CrossFit Certification Seminars, CrossFit Training Center & Blauer Tactical and CrossFit Lexington and CrossFit Exercise Science Certification Seminar (find Waldo! I mean Gita).

CrossFit Kids Class Part 1 - video [wmv] [mov]

National War College Lecture, Q & A Part 2, CrossFit Journal Preview - video [wmv] [mov]

Wednesday 090204

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box/20 inch box
30 Wall ball shots, 20 pound ball/14 pound ball

Post time to comments.

Compare to 080409.

Enlarge image

Andrew Standfield, Quebec City, Quebec

Deadlift Cue with Pat Sherwood by CrossFit Again Faster - video [wmv] [mov]

There will two schedule changes this month to better accommodate your schedules:

Thursday classes will be 5:30 and 6:30

FireBreather Throwdown (FBT) will be Sunday at 1PM, however in all likelihood this month's FBT will be held at GWPC @ 1:30 on Sundays.

Polly 1.5P KB Swing

Best Athletes, Jan 2009:

Women, Polly

Men James C.

January 2009 Firebreather Throwdown

WOD 1: 100 KB Swing 2.0/1.5P
WOD 2: 100 KB Hang Clean 1.5/1.0P
WOD 3: 100 KB Hang Snatch 1.5/1.0P
WOD 4: 50 Double-Under
25 Kettlebell Swing, 2P/1.5P
50 Double-Under
25 Kettlebell Clean & Jerk 1.5P/1.0P
50 Double-Under
25 Kettlebell Snatch 1.5P/1.0P
WOD 5: 3 Rounds
70 Squats
21 KB Swing 2P/1.5P
12 Pull-ups (Men C2B)

Winners:
Women: Polly 45:08 total
Men: James C. 41:36 total

Social Climbing at GWPC

Hosted by Daniel and Rebecca:
come climb with the CFEB crew. If you don't know how this is a great
opportunity to learn to toprope: you don't need to own equipment, but
there is a nominal fee for harness and shoe rental.