Tuesday
Happy Birthday (yesterday) 21st Zach B.

Dr. Eades on anti-inflammatory drugs: http://www.proteinpower.com/drmike/archives/2006/07/ditch_your_nsai.html

Powerlifting Seminar
Will Kuenzel will be here on Saturday for his seminar on strength.  Have an expert and competitive lifter tune up your lifts.  I guarantee it’ll add pounds to your deadlift, press, and squat.  Ask anyone that’s attended prior classes Will has given at CFW and they’ll tell you no different.
Its the best $60 you’ll ever spend on your fitness!
 
We need a head count on those who are planning to attend Will’s Powerlifting Class this weekend. We need 12 to make it worth Will’s trip up from SC. Post on comments or sign up at the front desk by Wednesday (tomorrow).
 
Crossfit Wilmington - Workout Of the Day picture
Caleb(12th) and Tanner(40th) in WOD 1 at the Sectionals
 
CrossFit
"Murphy"
For time…
Run 1 mile
300 squats
200 push ups
100 pull ups
Run 1 mile
 
Yes, the bridge is over the ditch and the run course is up (sorry, Shawn) so it just seem fitting our first run workout be "Murph".
 
Weightlifting
Snatch (up to 115lbs-M/85lbs-F) x 1 x 12 with exactly 1 minute b/tw lifts
Snatch high pull: work up to a heavy triple x 3
Squats/push ups/pull ups of "Murph" for time.  No running. Break them up as needed
 
Endurance
Just do "Murph"

0 thoughts on “Posted: 3/9/2010

  1. Em says:

    Happy birthday Zach…you're finally LEGAL!! And how cool to have your b-day during spring break!! Enjoy my friend…see you next week!

  2. drew says:

    anyone running the lo tide run this weekend? I'm doing the 10k, didn't know if anyone else was planning on doing it.

  3. t. says:

    We need a head count on those who are planning to attend Will's Powerlifting Class this weekend. We need 12 to make it worth Will's trip up from SC. Post here or sign up at the front desk.

  4. Julie G. says:

    I was told to suck it up buttercup about scaling pull ups today due to a deep tear in my hand by three people. No offense intended but when a former model tells you to suck it up….you do just that!! Thanks guys for the push today. I Love Murph!!!

  5. t. says:

    I haven't read it yet, but I guess it says something along the lines about how NSAIDs do nothing for DOMS (muscle soreness that is pain not inflammation so NSAIDs do nothing for it!!!) and stiffles performance gains by interfering with the "good" inflammation that helps improve performance. We're so used to popping pills, b/c our MDs recommend it, for everything, we take them without knowing the damage they can do. How about this… ladies, NSAIDs also do absolutely nothing to ease the monthly symptoms of your period. They add to and prolong them. Your cramps are not inflammation, nor is the bloating and H2o retention. Why take a drug that does nothing for either?

  6. t. says:

    Ladies… if you think the powerlifting seminar isn't for girls, you are wrong, wrong, WRONG. Do this for yourself. The CFW ladies that make the 250lbs squats and 300lbs deadlifts look easy have either attended Will's seminar or have received tons of the same instruction from us.

  7. maria says:

    Sorry T, gonna have to disagree with you on that one. Now I RARELY ever take ANY kind of medicine prescription or otherwise and I completely agree that we generally completely overmedicate, HOWEVER… pain is initiated by inflammatory mediators. NSAIDS block those inflammatory mediators. Motrin doesn't do shit for bloating or bitchiness, but for severe cramps…it knocks it out quickly. I agree, muscle soreness is a very different thing from PAIN; and there are definitely potential side effects from NSAIDS, but typically these occur with misuse or overuse. Popping 600 mg of ibuprofen just cause you did Murph today is quite a different animal than being doubled over in pain from menstral cramps. Know what you're taking whether its OTC, a supplement or a prescription antibiotic. Use as directed for full duration and only when necessary.

  8. not mike s says:

    hey whats up with the angry lady? sounds like maria was typing in the middle of a cramp. happy bday bro!