Tuesday, June 22, 2010

10 Reasons Why Rob Orlando Needs to Win the CrossFit Games

-The chief export of Rob Orlando is pain.
-Rob Orlando squatted to infinity pounds...twice.
-When the Boogie Man goes to sleep he checks his closet for Rob Orlando.
-Rob Orlando doesn't read books, he stares at them till he gets the information he wants.
-Rob Orlando doesn't wear a watch, he decides what time it is
-Outer space exists because its afraid to be on the same planet with Rob Orlando
-When Rob Orlando does a pushup he isn't lifting himself up, he is pushing the earth down.
-Rob Orlando grinds his coffee in his teeth...then boils it in his own rage.
-Crossfit kids want to grow up to be just like Rob Orlando. But, usually they grow up just to be crushed by Rob Orlando.
-Rob Orlando swallowed a thousand souls, then unleashed their screams when he clean and jerked 300 3 times at the regionals.

Day 27

power snatch 75lbs in 6 min for reps: 120 reps

Day 28

3 155 power clean
6 pushups
9 k2e

3 min for rounds
6 rounds

Read about Amanda at amandaredmiller.blogspot.com

Skin Cancer Prevention and Early Detection

Skin cancer is the most common of all cancer types. More than 1 million skin cancers are diagnosed each year in the United States. That's more than cancers of the prostate, breast, lung, colon, uterus, ovaries, and pancreas combined. The number of skin cancer cases has been going up over the past few decades.

The good news is that you can do a lot to protect yourself and your family from skin cancer, or to catch it early enough so that it can be treated effectively. Most skin cancers are caused by too much exposure to ultraviolet (UV) rays. Much of this exposure comes from the sun, but some may come from man-made sources, such as indoor tanning lamps.

Finding possible skin cancers doesn't require any x-rays or blood tests -- just your eyes and a mirror. If skin cancer does develop, finding it early is the best way to ensure it can be treated effectively.

What is skin cancer?

There are 2 main types of skin cancers: keratinocyte cancers (basal and squamous cell skin cancers) and melanomas.

Basal and squamous cell skin cancers are the most common cancers of the skin. They develop from cells called keratinocytes, the most common cells in the skin.

Melanomas are cancers that develop from melanocytes, the cells that make the brown pigment that gives skin its color. Melanocytes can also form benign (non-cancerous) growths called moles.

There are several other types of skin cancers as well, but these are much less common.

It is important for doctors to tell these types of skin cancer apart, because they are treated differently. It is also important for you to know what melanomas and basal and squamous cell skin cancers look like. That way, you can find them at the earliest possible stage, when they are cured most easily.

Basal and squamous cell cancers (keratinocyte cancers)

Basal cell cancers and squamous cell cancers are the most common cancers of the skin. They develop from skin cells called keratinocytes. Both basal cell and squamous cell cancers are found mainly on parts of the body exposed to the sun, such as the head and neck, and their occurrence is related to the amount of sun exposure a person has had.

These cancers (especially basal cell cancers) rarely spread elsewhere in the body and are much less likely than melanomas to be fatal. Still, it is important to recognize them. If left untreated, they can grow quite large and invade into nearby tissues, causing scarring, disfigurement, or even loss of function in some parts of the body.

Keratinocyte cancers are discussed in more detail in our document, Skin Cancer: Basal and Squamous Cell.


Melanomas can occur anywhere on the body, but are more likely to develop in certain locations. The trunk (chest and back) is the most common site in men. In women, the legs are the most common site. The neck and face are other common sites.

Melanoma occurs much less often than basal cell and squamous cell skin cancers, but it can be far more serious. Like basal cell and squamous cell cancers, melanoma is almost always curable in its early stages. But if left alone, melanoma is much more likely than basal or squamous cell cancer to spread to other parts of the body, where it can be very hard to treat.

Melanomas are discussed in more detail in a separate American Cancer Society document, Melanoma Skin Cancer.

What is ultraviolet (UV) radiation?

Ultraviolet (UV) radiation is thought to be the major risk factor for most skin cancers. Sunlight is the main source of UV radiation, which can damage the genes in your skin cells. Tanning lamps and booths are also sources of UV radiation. People with excessive exposure to UV radiation from these sources are at greater risk for skin cancer.

Ultraviolet radiation has 3 wave length ranges:

* UVA rays cause cells to age and can cause some damage to cells' DNA. They are linked to long-term skin damage such as wrinkles, but are also thought to play a role in some skin cancers.

* UVB rays can cause direct damage to the DNA, and are the rays that primarily cause sunburns. They are also thought to cause most skin cancers.

* UVC rays don't penetrate our atmosphere and therefore are not present in sunlight. They are not normally a cause of skin cancer.

UVA and UVB rays make up only a very small portion of the sun's wavelengths, but they are the main cause of the damaging effects of the sun on the skin. UV radiation damages the DNA of skin cells. Skin cancers begin when this damage affects the DNA of genes that control skin cell growth. Both UVA and UVB rays damage skin and cause skin cancer. UVB rays are a more potent cause of at least some skin cancers, but based on current knowledge, there are no safe UV rays.

The amount of UV exposure depends on the intensity of the radiation, the length of time the skin was exposed, and whether the skin was protected with clothing or sunscreen.

Skin cancers are one result of getting too much sun, but there are other effects as well. The short-term results of unprotected exposure to UV rays are sunburn and tanning, which are signs of skin damage. Long-term exposure can cause prematurely aged skin, wrinkles, loss of skin elasticity, dark patches (lentigos, sometimes called age spots or liver spots), and pre-cancerous skin changes (such as dry, scaly, rough patches called actinic keratoses).

The sun's UV rays also increase a person's risk of cataracts and certain other eye problems and can suppress the skin's immune system. Although dark-skinned people are generally less likely to get skin cancer than light-skinned people, they can still get cataracts and suppression of the skin's immune system.

The UV Index

The amount of UV light reaching the ground in any given place depends on a number of factors, including the time of day, time of year, elevation, and cloud cover. To help people better understand the intensity of UV light in their area on a given day, the Environmental Protection Agency (EPA) and the National Weather Service have developed the UV Index. The UV Index number, on a scale from 1 to 11+, is a measure of the amount of UV radiation reaching the earth's surface during an hour around noon. The higher the number, the greater the exposure to UV radiation.

The UV Index is given daily for regions throughout the country. Many newspaper and television weather forecasts now include the projected UV Index for the following day. Further information about the UV Index, as well as your local UV Index forecast, is available on the EPA's web site at www.epa.gov/sunwise/uvindex.html. As with any forecast, local changes in cloud cover and other factors may change the actual UV levels experienced, but the UV Index reminds the public to take precautions against too much exposure.

Are some people more prone to sun damage?

Everyone's skin and eyes can be affected by the sun and other forms of UV rays. People with light skin are much more likely to have sun damage, but darker-skinned people, including African Americans and Hispanic Americans, also can be affected.

The skin tans when UV radiation is absorbed by the skin, causing an increase in the activity and number of melanocytes, the cells that make the pigment melanin. Melanin helps to block out damaging rays up to a point, which is why the skin of darker-skinned people burns less easily.

People with lighter skin are more likely to burn. Sunburns are thought to increase your risk of skin cancer, including melanoma. But UV exposure can raise skin cancer risk even without causing sunburn.

Aside from skin tone, other factors can also affect your risk of damage from UV light. You need to be especially careful in the sun if you:

* Were previously treated for skin cancer
* Have a family history of skin cancer, especially melanoma
* Have lots of moles, irregular moles, or large moles
* Have freckles and burn before tanning
* Have fair skin or blond, red, or light brown hair
* Live or vacation at high altitudes (UV radiation increases 4% to 5% for every 1,000 feet above sea level)
* Live or vacation in tropical or subtropical climates
* Work indoors all week and then get intense sun exposure on weekends
* Spend a lot of time outdoors
* Have certain autoimmune diseases, such as systemic lupus erythematosus (SLE, or "lupus")
* Have had an organ transplant
* Take medicines that lower your immunity
* Take oral contraceptives (birth control pills)
* Take tetracycline, sulfa drugs, or certain other antibiotics
* Take naproxen sodium or certain other non-steroidal anti-inflammatory drugs (NSAIDs)
* Take phenothiazines (major tranquilizers and anti-nausea drugs)
* Take tricyclic antidepressants
* Take thiazide diuretics (medicines used for high blood pressure and some heart conditions)
* Take sulfonylureas (a form of oral anti-diabetic medication)

Ask your doctor, nurse, or pharmacist about the risk of any medicines you may be taking that could increase your sensitivity to sunlight


  1. Hey Dave,

    Awesome challenge! Also, thanks a million for helping with skin cancer awareness. More power to you.

    I have been battling malignant melanoma for the past few years now. It hasn't beaten me yet and I still have plenty of fight left. I'm counting on being around to see you make it to day 365.

    I'll pop by as often as possible to see how you are getting on. If you don't get a new squat PR in a year's time, ask for your money back!

    All the very best,

    Lol Mettam

  2. Thanks a lot. Keep fighting. I will keep people like you and Amanda in mind every time I look at the bar and remember why I need to do this. I always feel her with me in that moment.