The importance of the “Squat”.

“The unfolding of your words gives light; it gives understanding to the simple.”- Psalm 119:130

Tuesday 080805

Back Squat 5-5-5-5-5 reps

“The squat has been the most important yet most poorly understood exercise int he training arsenal for a very long time. The full range of motion exercise known as the squat is the single most useful exercise in the weight room.”Starting strength pg8 M.Rippetoe

http://www.wistv.com/Global/link.asp?L=203572 

  LACTATE?

3 + hours before CrossFit Main Site WOD

CFE do ONE of the following:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike:  4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

FOUL if you slow more than indicated.

FOUL: 5 minute isometric squat… In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.

Cheese or Not from our friends at CFSCC. 

 I get a lot of questions about the breakdown of different types of cheese. I have listed the one’s that I use most frequently, however, there are MANY other varieties to choose from.

Cheddar- 1 oz= 3 blocks fat/ 0 blocks carb/ 1 block protein
Parmesan- 1 oz- 2 blocks fat/ 0 carbs/ 1 block protein
Swiss- 1 oz= 2 blocks fat/ 0 carbs/ 1 block protein
Mozzarella= 1 oz= 0 fat/ 0 carbs/ 1 block protein
Pepperjack- 1 oz= 2 blocks fat/ 0 carbs/ about 1 block protein

The mozzarella I use is low fat, but all others are not. Using the low fat version will change these numbers some…so beware of that. I tend to like the flavor of the real thing better, so I use less if need be. Hope this helps