Shelby Tancredi (age 9?) Robert and Carrie’s daughter rowed 4000meters for a $1 one night at the gym while her parents worked out. She rowed for almost 30 minutes while her parents were in class. She wanted to do something, so Craig put her on the rower thinking she’d last a minute or two – (Like Craig!) He gave her a couple pointers and she was off, with awesome form. Mark walked over 15 minutes later and she was at 2000m – so he offered her a $1 to get to 4000m. She ended up with blisters on her heels because she had no socks. She also didn’t want to stop at 4k.
The Tancredi’s moved here from Sacramento – they lived in a tough neighborhood and Shelby stayed indoors all the time. Her weight ballooned to over 100 pounds and was considered obese by her doctor. They moved to WC and she started going outdoors – losing 20lbs in 3 months. She probably lost 5 more during that row!
Workout: As many rounds as possible in 20 minutes:
25 Wall ball (men 20lb/10ft, women 14lb/10 ft)
25m Weighted lunges (men 25lbs in each hand, women 15lbs in each hand) Use Dumbbells or bumper plates.
Rest 1 minute
Post number of rounds completed (if you get to the end of the row by the end of the time, count it as a full round).
Video from Jon Gilson at Again Faster: Wall Balls
“. . . Then half the rats were switched to high-fat rat chow (comprised of 55 percent fat), while the remaining rats stayed on their regular chow (which had 7.5 percent fat). After four days, the rats eating the fatty chow began to falter on the maze test â€” all of them did worse than when they were on their regular chow. On average, the rats on the fatty diet found only five treats before making a mistake. The rats who stayed with their regular food continued the same high level of performance on the maze, finding six or more treats before making a mistake.
Half of the rats had also been trained to run on a treadmill. After only a few days on the high-fat diet, the rats performed 30 percent worse on the treadmill. After five days of testing, the treadmill performance of the rats eating fatty foods had declined by half. . .”
Click here for complete article.
The problem with headlines and studies like this is that people jump to conclusions! Here is some of the fine print. . . The information on the rat food:
“Low-fat rat chow (a standard formula for lab rats)
7.5% fat, 17.5% protein, 75% carb
The fatty acid composition was 19% saturated fatty acids, 18% monounsaturated fatty acids, 62% polyunsaturated fatty acids, and 6% omega-3.
The high-fat rat chow
55% fat, 29% protein, 16% carb
The fatty acid composition was 27% saturated fatty acid, 48% monounsaturated fatty acid and 25% polyunsaturated fatty acid.”
Zero omega-3s and not even close to enough carbohydrates to support endurance efforts (the only efforts they tested). This is less “high fat diet” and more “complete crap diet”. This also doesn’t take into account the human body’s ability to shift to a “fat burning” mode versus a carbohydrate based energy system.
Bottom line, we know that in order to excel in health and fitness you must eat copious amounts of fat (the healthier the better) while still eating enough carbohydrates and protein. The performance numbers don’t lie (no matter how the rats feel). -jj