080812 TUESDAY


Matt E and Sean P giving it all up on the Newbie WOD Squats.


1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute. . . go for as many rounds as possible until you can’t do the number of pull ups required in the allotted minute for that round.

Advanced: start with 45lbs added, then drop to 20lbs when you can’t keep up, then go do no weight added.

Post rounds (and loads if used) to comments.



Running (exercise) can slow aging process

The work tracked 500 older runners for more than 20 years, comparing them to a similar group of non-runners. All were in their 50s at the start of the study.

Nineteen years into the study, 34% of the non-runners had died compared to only 15% of the runners. . ..

Running not only appeared to slow the rate of heart and artery related deaths, but was also associated with fewer early deaths from cancer, neurological disease, infections and other causes.

And there was no evidence that runners were more likely to suffer osteoarthritis or need total knee replacements than non-runners – something scientists have feared. . .

Post Thoughts to comments.

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  • Mark L.

    Andreas is on the forward roll video on the main site.
    I plan to do some weighted pullups, today. 😎

  • Dan G.

    5K, moderately hilly, 30:33. My first time finishing a 5K without stopping to rest.

    For you runners, this is a great website to be able to plan out your run distances. http://www.gmap-pedometer.com/

    Also, I started IF yesterday. Going to experiment with a 15-18 hour fasting window and see how it feels to start out.

  • Mark L.

    Nice work on the 5K! I’ve been pretty amazed at how much “metcons” have improved my stamina in running pursuits. Do make sure you SLOWLY increase your mileage if you decide to run more often. Rule of thumb is 10% per week increase, max, esepcially when starting out. It takes a while for all those tendons and ligaments to catch up to your cardiovascular and muscular capacity. Overuse injuries can be really frustrating since they results in downtime and backsliding.
    Keep us posted on your IF experience. I think the best outcome (for me) has been the self control and “eating awareness” that carries over into my non-IF periods.

  • Jeremy Jones - Diablo CrossFit

    Dan, another thing to watch out for when IFing is not getting enough calories.

    Use an online food log like fitday.com or nutritiondata.com. I would keep notes on a piece of paper, then enter in all my meals at once to save time.


  • Mark L.

    Jeremy… have you experienced success IF-ing withOUT restricting your total calories at all? Being paranoid, I have tended to go with reducing my calories somewhat and IF-ing for only a few consecutive days, so my metabolism doesn’t compensate too much.

  • Dan G.

    Mark & JJ, thanks for the tips.

    I’ve been running fairly consistantly for the past 3 or 4 months, slowly building up my endurance. I’ve been running 2-2.5 miles fairly easily for a while now so I decided to pump it up and try the 5K this morning. It actually felt really good, no cramping, etc.

    As for the IF, I’m going to start out doing it 2 days a week. And I’m trying to be really conscious of getting all my blocks in during my eating hours. So I’ll play around with it and see how I feel. Thanks for the food log info!

  • RUINER @ DiabloCrossfit

    I’ve recently been trining running more often and there is no doubt that short intervals at high intensity are the way to go.
    My favorite for this is

    “Run 400M + rest two minutes. 4 rounds for time.”
    Although for starting I would recommend 4 minutes of rest between intervals until you get stronger.
    Try this once or twice a week for starting and move up to maybe thre or four days.