080222 FRIDAY *Updated* – Josh


Jimmy snuggles up to the bar after “The Bear” bar complex.


Classic from the CrossFit Mothership (and especially good if you don’t have any equipment).

4 rounds for time:

Run 400m

50 squats

Post time to comments.



Fit elderly boosts survival rates

“Scientists found 70-year-olds who take regular exercise, eat well, and do not smoke greatly increase their chance of living until 90.

The researchers estimate that longevity is only at most 30% down to our genes – the rest is down to lifestyle factors. . .


No risk factors: (Non-smoker, normal blood pressure, normal weight, no diabetes, regular exerciser): 54%

One risk factor:

Sedentary lifestyle: 44%

High blood pressure: 36%

Obese: 26%

Smoker: 22%

Three risk factors (for instance, sedentary lifestyle, obesity and diabetes): 14%

All five risk factors: 4%

(All odds for a 70-year-old man)”

Why exercise gets harder with age

“Dr Gerald Shulman, who led the research, said: “The message is that, with ageing, the AMPK pathway has reduced activity.”

He said this meant a person would have to work harder when trying to maintain the same benefits from exercise as they did when they were young.

“AMPK activity in our skeletal muscle is probably a good thing because it activation stimulates glucose uptake, increases fat oxidation [fat burning], and promotes mitochondrial biogenesis [production],” he said.

Dr Shulman added that the reduction could be a contributing factor to the development of insulin resistance and Type 2 diabetes because of its effect on fat burning and mitochondria production.”


Video: Crazy French Soccer Stunts



Today is the one year anniversary of the death of SSG Joshua Hager. He was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

In honor of Josh’s life and all sheepdogs who ‘put it out on the line’, an alternate to the workout posted above (or in addition to), can be completed by those who choose.


95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

For time.

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  • J Jones

    Nikala killed this one! She did it in 11 and change.

    JJ – 14:16
    Bryan – 14:40

  • Craig

    Nikala is our next firebreather. Eric better not miss any workouts.

    Great picture! Although, I’m thinking Jorgy and Rick got a bit jealous seeing Jimmy cuddling their best girl.

  • Stavros

    Did Josh tonight at the station.

    7:52 as RX’d, although I would give my OHS a C-

  • Craig

    fast nonetheless Stav! Your pull ups are getting fast. Work on the overhead squats with a broomstick in a doorway. Use the doorway to keep stick moving in a straight line. Flat feet, hips tilted forward.