365 Days of Squatting

DONE

2011-07-05T13:53:00.000-07:00

I AM DONE SQUATTING. 365 days are complete. Boy I need a rest. Thank you for all the support. We donated thousands of dollars to the American Melanoma foundation in Amanda's name. I saw people all around the country with her tee shirt on. On to a new challenge. I hope more people can draw inspiration from her.

On Sectionals, Squatting, and Battle Los Angeles

2011-04-05T15:55:00.000-07:00

Sectionals= stepping it up a knotch
Squatting= king of movements
Battle Los Angeles= see it in imax

Day 287
500x3

read about Amanda at amandaredmiller.blogspot.com

Arnold Classic

2011-03-04T19:31:00.000-08:00

Team Rogue and team Again Faster
Fran, Cindy, Elizabeth, King Kong
Stones, o-course, Arnold
...need I say more

Day 257
455lbs

Read about Amanda at amandaredmiller.blogspot.com

The Future for CrossFit

2011-02-02T11:18:00.000-08:00

In the past months my life has changed dramatically. I have moved to the east coast and left my life in California for a new job here in Boston. I feel like the job is more than just a job. As many of you may know Reebok, the aerobic/pump shoe and clothing company is doing a huge deal with CrossFit. This is a great partnership for the two companies and it will elevate crossfit to a new level around the world as well as pump it into the limelight, and hopefully revamp reebok's image from flashdance back to a serious fitness brand. With all this potential for growth and expansion, really explosion, Reebok needed someone from within Crossfit to run their own box at Reebok HQ. As well as ingrain Crossfit into the lives and hearts of their employees. I feel honored to get the opportunity but with this job I feel a big weight on my shoulders. Its is so important that the people who will lead our community into the future really understand what our culture is about. They need to live and breath Crossfit to understand the special aspects that make the community so unique and special, an attitude and standard that needs to be held.

Day 205
315
405
455

Tabata something else
pullups
pushups
situps ghd
airsquats

Day 206
315
405
455
475

push press 3,3,3,3,3

Day 208
315
405
455
475
500

row 5K

Day 209
315
405
455

Day 210
front squat
315
405
455

Futures bench press w assistance 9x3@ 405lbs

Day 211
front squat to box
315
405
455
475

run 400m
50 airsquat
4 rounds

Day 212
front squat w chains
315
405
455

21 l pullup
18 pistol
18 l pullup
15 pistol
15 l pullup
12 pistol
12 l pullup
8 pistol

Day 213
front squat w pause
315
405
455

Day 214
315
405
455

10 muscle snatch 135lbs
30 ghd situp
3 rounds

Day 215
box squat
315
405
455
475
500
515

row 5k

Day 216
405
455

Day 217
Box squat
10x2 @455

100 hspu for time

Day 218
315
405
455

5 snatch 135lbs
10 ohs
15 ctb
5 rounds

Day 219
315
405
455
475

5 hspu
10 ttb
15 med ball clean
20 min amrap

Day 220
405
455

Day 221
315
405
455

10 deads 275
50 double understand

Day 222
Front squat
315
405
455

Hang clean 225lbs 15 reps
Then
500m row
50 wall ball
50 box jump
500m row

Day 223
Box squat
315
405
455

Pushup 15 reps
Ring dip 12. Reps
Push press 95lbs 9 reps
20 min amrap

Day 224
10. X2. @. 455lbs
Box jump for height

Day 225
500
520
550

Pain

2011-01-12T07:55:00.000-08:00

“We must embrace pain and burn it as fuel for our journey.”

Day 189
Box squat
455
475
500
525
550x3

Day 189
405
455

Run 400m
30 ohs
21 pull-up
3 rounds

Day 190
315
405
455
475

10 deadlift
10 kb swing
250 row
20 min amrap

Day 191
Box squat
550x3

22 kb swing
22 box jump
400m run
22 bur pees
22 wall ball
5 rounds

Day 192
315
405
455

Day 193
Front squat
315
405
455

21,15,9
Ring pushup
Ring row
Ring dip

Day 194
315
405
455
475

2 muscle up
4 hspu
8 kb swing
20 min amrap

Day 195
Box squat
500
550
575

Kb/thrusters ladder
8 min amrap

Day 196
315
405
455

Day 197
Front squat
315
405
455

Snatch pulls 9x3
Clean. Pulls 9x3

Day 198
315
405
455

250 row
25 pushup
15 min amrap

Day 199
315
405
455
475

50,40,30,20,10
Wallball
Jumping pull up
Slam ball

Day 200
315
405
455

Day 201
Box squat
550x3

Floor press 10x3
3 sets max ring dip

Day 202
315
405
455

30 ghd
5 stones to shoulder
5 rounds

Day 203
315
405
455

21,15,9
Hang snatch 135
Wall ball
Ring pull-ups

Read about Amanda at Amandaredmiller.blogspot.com

Courage

2010-12-26T10:46:00.000-08:00

Courage to fight with diseases,
Courage to make people stand on their own,
Courage to believe in someone,
Courage to fight against all odds

Day 179
315
405
455
475

75 power snatch at 75 lbs

Day 180
front squat
405
455
475

Floor Press 9x3 60% with bands and chains, 60 sec rest periods

Day 181
405
455
475x3

10 ohs 95lbs
10 chest to bar
10 min amrap

Day 182
315
405
455

Day 183
box squat
455 10x2

tabata
box jump
clap pushup
ghd situp

Day 184
405
455
475x3

1k row x 3, 3 min rest period

Day 185
405
455

futures method deadlift 10x2 @ 700lbs

Day 186
315
405
455

Day 187
405
455
475x3

25lb weighted strict pullups x5 sets

Day 188
405
455
475x3

150 kb swings at 2 pood

read about amanda at amandaredmiller.blogspot.com

Moving to Boston

2010-12-16T15:36:00.000-08:00

My time out here in California has been amazing. I have had so many awesome experiences, made some amazing friends in this community, and worked with some of the best coaches in their respective fields. My road trip with CrossFit up the coast, hanging out with Castro, Coach B, Bmack, Tony Blauer, and coach Glassman, getting to CrossFit with Khalipa, Everett, Kris Clever, Rebecca Voight, and David Millar right in my backyard, and having some of the most beautiful scenery I have ever been around was a dream come true. But now, I must move on. I am taking a job in Boston running what could be one of the coolest most badass boxes in the world. As things finalize I will provide everyone with more details. But for the time being, I want to say goodbye and thank you to all of the awesome people I have had the privilege of sharing my experiences with. You all are in my heart and will continue to be a part of me as I head back home to the Northeast. Believe me its for the best, California is turning me into a hippy. Somedays I feel like the Big Lebowski out here. Plus Im tired of those drunken txts from Rob asking where I am. Hold on fellas cuz I'm coming home...and in the dead of winter. You can take the boy out the Northeast, but you can't take the Northeast out the boy!!!

Day 169
5x3 Front Squat
315
405
455

Day 170
315
405
455

Lynne (5x max bw bench and pullups)

Day 171
315
405
455
475

2k Row 6:24

Day 172
315
405

455
475x3

Press 1 1 1 1 1
Push Press 3 3 3 3 3
Push Jerk 5 5 5 5

Day 173
315
405
455

Day 174
10x2 Front squat 455

10 min max ring dips

Day 175
315
405
455

7k run

Day 176
315
405
455

Ski Bear Mountain

Day 177
10x2 backsquat 455+chains

Day 178
315
405
455

read about Amanda at amandaredmiller.blogspot.com

Can you gain while you loose?

2010-12-03T07:20:00.000-08:00

I am finally loosing weight! Must be these running and rowing metcons adding up. I"ve gone from 227lbs in this spring to 210lbs. Obviously diet plays a big role, but the biggest thing I have changed is demanding my body move for longer durations of time. The big fear most athletes have with loosing weight is loosing strength. This is a tricky subject and one that a lot of crossfitters ask me about. I have a couple strategies, the simplest being: lift heavy things... a lot! Your body will assume the needs you place upon it. So if you demand it to bear heavy loads daily, it will adapt to that. Secondly, separate your metcon from your strength. Studies done by William Kreamer and the University of Connecticut show that without a separation of a minimum of 4 hours strength gains will be hindered by aerobic work. This week was a retest week for me, kind of a comparison of where I am now versus when I started squatting. The highlight being a straight set of 10 reps at 455lbs unbroken, something I could not do weighing 17lbs more in June.

Day 160
Box squat
405
455x5

Day 161
Box Squat
405
455x3

10 pullups
10 boxjumps
10 rounds

Day 162
Box Squat
405
455
475
500

400m run
21 kb swing
12 pullups
3 rounds

Day 163
Box Squat
405
455 x 3

7 Atlas stones to the shoulder (175)
800m run
4 rounds

Day 164
405
455

Day 165
Back Squat
405
455x10 reps!!

500m row
7 thrusters 135lbs
5 rounds

Day 166
Front squat
315
405
455

2k row

Day 167
Box squat
405
455
475
500
520

50,40,30,20,10
Double unders
pushups

Day 168
405
455

Read about Amanda at amandaredmiller.blogspot.com

America... F@!k Yeh!

2010-11-21T15:55:00.000-08:00

We are doing a great job people. Our tee shirts are selling and I am blow away by your support. More and more people are reaching out to me via internet and travels, telling me their stories of how their lives have been effected by cancer and that our challenge means something special to them. It charges me up with fight to keep going...and I think about Amanda every time that I walk up to that bar.

Day 151
315
405
455

Tabata box jumps, clapping pushups, single leg jumps off a box alternating each set

Day 152
Front squat
315
405
455
475

Hang power clean
245
265
285
295
305

Day 153
315
405
455

5 atlas stones to the shoulder
10 toes to bar

Day 154
315
405
455

Day 155
High Bar
315
405
455
475

10 min aerodyne for calories

Day 156
315
405
455 x3

Floor press 9x3

400m hill runs x4

Day 157
315
405
455 x 3

weighted pullups 5x3

pullup ladder

Day 158
315
405
455 x 3

Day 159
Front squat
315
405
455

15 sumo dl high pull (75)
15 thruster (75)
5 rounds

read about Amanda at amandaredmiller.blogspot.com

Drive

2010-11-11T18:58:00.000-08:00

Good, better, best. Never let it rest. Until your good is better and your better is best.
Tim Duncan

Day 133
315
455

5k run

Day 134
315
405
455
475

30 kb swing
25 wall ball
20 pullups

8:15

Day 135
315
405
455

sandbag run 400
30 pushups
50 airsquats

3 rounds

Day 136
315
405
455

Day 137

Concentric Squats
Back: 450, 500, 550
Zuercher: 405, 455, 475
ohs: 300, 340, 360

Day 138
315
405
455

15 rope climb
50 wall ball
30 kb swing
100ft sled push
400m run

2 rounds

Day 139
315
405
475

5 tire flips
10 slamball (50)

Day 140
Front squat
315
405
455

Row for lowest split x 5
1;11, 1;10, 1;11, 1;12, 1,12

Day 141
315
405
455

Day 142
315
405
455

Sled drag 100 feet
20 ring dips

3 rounds

Day 142
315
405
455

Flight simulator du's

5 stones to the shoulder
400m run

3 rounds

Day 145
315
405
455

row 5k

Day 146
315
405
455

75 power snatch at 75 lbs

Day 147
315
405
455

bench press 3x5

Day 148
315
405
455
475

10 min aerodyne fopr calories

Day 149
315
405
455

Day 150
315
405
455

400m woodway treadmill run
15 ohs (95)
x5 rounds

Read about Amanda at www.amandaredmiller.blogspot.com

Inspiration...tee shirts are in and my eyes are on the finish line!

2010-10-12T17:13:00.000-07:00

Sometimes you feel a lull in your training...an empty feeling of "why am I doing this?" passes through your mind. If you can get past this, trust in yourself and keep going, I gaurantee something will pop up and put the wind back in your sails. This post is about inspiration. Messages like this inspire me...now I have more to be hopeful for...our tee shirts are in! You can now get involved in this fundraiser to honor Amanda and join the fight against cancer. 100% of the proceeds are going to skin cancer research in her name. The link is on the left.

Snider said...
"Hey Dave,

I just wanted to drop a line. I found your blog and saw it was dedicated to Amanda Miller and I continued to read. I became friends with Amanda shortly after she came to Crossfit Ventura and she was a great person and a good friend. I just wanted to say that as a friend of Amanda, I think that your blog truly inspirational. Thank you for raising awareness and keeping the memory of Amanda alive."

Day 125
315
405
455

5 160lbs atlas stones to the shoulder
20 toes to bar
10 min amrap

Day 126
315
405
455

CrossFit Total
Backsquat 550
Press 215
Deadlift 635

total 1400lbs at BW of 210

Day 127
315
455

Day 128
315
405
455

Sled push 100 ft
Single arm Farmers walk at 185 lbs 100ft
15 pullups

7 min for rounds: 3 rounds

Day 129
315
405
455

30x 225lbs backsquat for time: 45 sec

Day 130
315
455

20 cal on rower
50 DU
20 30" box jump
20 135lb bench press
3 15ft rope climbs
run to the top of the mountain

Time: suckfest

Day 131
405
455

25 burpees
20 88lb kb snatch
sled drag 200 feet

Day 132
315
405
455

Sled push 70 feet
20 wall ball at 15 foot target
15 ring dips
15 ctb

Read about Amanda at amandaredmiller.blogspot.com

10 min amrap

Preparing for Tahoe

2010-10-06T13:35:00.000-07:00

On October 18th 2010 an epic battle will take place in Lake Tahoe, Ca. Team Again Faster will be going head to head with team Rogue in a clash of the titans. This is gonna be like the Auotobots vs. the Decepticons and I, Optimus Prime, will be battling against Megatron, Rob Orlando. Heather Bergeron, Star-Dust, will take on Kristin Clever, Iron-hide. James Hobart does not have a name yet but I am leaning towards Bumble Bee.

Day 116
315
405
475

Day 117
315
405
455

Tabata Double Unders
Ring Work

Day 118
315
455

Snatch
177
199
210
220

Hill Sprints
200m x 4

Day 119
315
405
455

run 1 mile 6:07
row 1k 3:10

Day 120
315
455

Isabelle 1:06

Day 121
315
455
475

Day 122
315
455

Snatch 225lbs
Clean and Jerk 250

6 squat cleans 125
12 pullups
24 Double Unders

5+3 rounds

Day 123
315
455

Day 124
Speed Squats
405
455

tabata atlas stones/ pullups
3/8

2.5k Hill run

Read about amanda at amandaredmiller.blogspot.com

Colorado Here I Come

2010-09-26T18:09:00.000-07:00

The USAW/CrossFit Oly meet is this weekend in Colorado Springs. I have been preparing for a while, working a lot with coach Burgener up here in Bonsall. I go to coach B's house, its only about 30 min away from here. I was nervous the first time I worked with him. He has an enormous presence and I love the level of focus and intensity that he is able to bring out of me. It has been a privilege the way I was welcomed in his home, treated like family, and a gift to encounter such a good coach and friend. He likes to remind me that the weight I squat everyday (450 and more) is what his son Casey can snatch.

Day 109
315
415
455

Day 110
315
415
455

Snatch Balance
225
255
275
295
305
315
330

Day 111
315
405
455
475 x3

Row 2k 6:28

Day 112
315
405
455
475x3

Snatch
177
199
221

Day 113
315
405
455

1 mile hill run

Day 114
315
406
460

Day 115
405
455
475

Row for max split/ 1min rest x5
1:12
1:10
1:09
1:10
1:11

Read about Amanda at amandaredmiller.blogspot.com

I Am In Solana Beach, Ca. And I Will Coach You Some CrossFit For FREE!!!

2010-09-19T22:29:00.000-07:00

I just moved to North County of San Diego. I moved in with my lovely girlfriend Glory, and I am opening a new Crossfit box...CrossFit Solana Beach. It's a dream come true to be out here. Cali is paridise and I am getting a chance to do what I love, coach crossfit and travel around on the HQ staff....and squat everyday. I am getting it all kicked off by offering free crossfit classes at my box to anyone who is interested in learning how to throw it around!
Check us on Facebook at Crossfit Solana Beach
Also http://crossfitsolanabeach.wordpress.com for more info or email:
info@spartantrainingnyc.com

Day 99
315
455

Day 100
315
405
455

Oly work with coach B
Jerk footwork x 100 reps
5x3 Jerk at 255

Day 101
315
405
455
475

5 kb snatch (2 pood)
5 stones to the shoulder 175
Run across river
15 burpees

5 rounds

10:02

Day 102
Front squat
315
405
455

15 snatch (135) rest 2 min
X 3 rounds for slowest round:

31 sec

Day 103
315
455

Jerk from behind the neck
255
275
295
315
335
347

1 mile run 6:07

Day 104
315
405
455x3

Tabata box jumps
Tabata pushups

Day 105
315
405
455

Day 106
315
455
475x3

Then max wall ball reps with 30lb med ball unbroken
50 reps

Day 107
315
455

Deadlift 3x5 (585)
hspu max reps x5
21
18
15
10
10

Day 108
315
455
475

1k row 2:59

Read about Amanda at amandaredmiller.blogspot.com

How I defeated Rob Orlando this week and why it may or may not effect him for the rest of his life

2010-09-10T09:50:00.000-07:00

This week was awesome! I was on a road trip training montage up the California coast with Rob Orlando, David Millar, Dave Castro and master producer Sevan as we stopped and had throw downs with monsters such as Kristin Clever, Jason Khalipa Joey Warren, JC Nessa, and Bill "that guys pretty good" Grundler. We hit over 10 workouts in 4 days including a killer met con at the ufc's famous trainer, John Hakkleman's house, and even tossed it around in the ring with some of his fighters. We had a nice blend of workouts ranging from bar muscle ups to 185 lb snatches for reps. We ran the great hill in aromas with sandbags, 2 rep max ohs, 500lb wheelbarrow uphill races, 110 lb d-ball throws for 100 yards, and a killer east coast vs. West coast team chipper at the end. And by the way also back squatting every day. Of the 10 workouts I had 3 first place finishes and 3 last place finishes...so if we are going by victories alone, I took the crown on this trip. Unfortunately Crossfit isn't about being dominant in some things and average in others, but performing very good at everything. So by that standard I would have to give the crown to Rob, but I just like antagonizing him. This trip was unbelievable, with some sick workout times and people ripping through workouts, finishing within inches of each other. All and all a great workout adventure and bonding experience with the bros.

Day 95
185 lb snatch x5
185 lb walking lunge 10 steps
3 rounds
Then 20 burpees with a touch

6:22

Backsquats
315
455

Day 96
225 backsquats 20 reps
5 rope climbs
30 box jumps
1k row
20 tire flip jumps

7:30

Metcon 2
2 pod swing x20
50 du
Dolly walk 70 ft
20 bodyweight jerks
Bearcrawl 70 ft

315
455

Metcon 3
9,15,21
135 snatch
40" box jump

7:30

Metcon 4
205 power clean
100 meter sprint
6 rounds every 1:30

Day 97
315
455

Uphill 500lb wheelbarrow 100 yards
100 du
100 sledge hammer hits with 40 lb hammer
110 lb d-ball uphill throw 100 yards

Metcon 2
Fight ufc fighters

Metcon 3
20 ghd wall balls
30 pushup
40 barbell ohs
50 pull ups

6:20

Day 98

400 meter sandbag run
10 mu
400 meter run

Test 2
2 rep max ohs
315 lbs

Team chipper
2 man team does
20 power clean
40 burpees
20 thrusters 155lbs
40 box jump
20 hspu
40 wall ball

Backsquats
315
455

Read about Amanda at Amandaredmiller.blogspot.com

Post workout recovery part 1 ( Protein drinks)

2010-09-05T16:01:00.000-07:00

Hydrolyzed whey protein is a top seller these days. Many people purchase it because it is the new protein supplement on the market and then there are those who purchase it for specific purposes. For the sake of this conversation we will discuss it on the grounds of post workout nutrition. This may confuse certain people when they see a variety of adjectives in front of the word protein (ie. Weight gainer, meal replacement and recovery) As such, it becomes important to understand and describe the various differences between proteins before making the requisite purchase.

A Brief Word on Protein

Contrary to popular belief, not all whey protein is identical. In fact, not all protein is identical as there is also soy protein in addition to the milk derivatives whey and casein. The reason for such a lack of understanding of the variety and complexity of protein is that most people understand protein in its natural state. That is, they realize beef, chicken, beans, etc all are proteins and deliver the requisite proteins the body needs. People often do not realize that different types of protein supplements have different processes within the human body. Hydrolyzed whey protein provides one such unique purpose and process.

What is Hydrolyzed whey protein?

Hydrolyzed whey protein is a type of protein found in infant formula and medicinal protein supplements that have recently found its way into common store bought weightlifting protein supplements. Basically, on the microscopic level, these branch chain proteins are broken down into many smaller segmented peptides. This makes hydrolyzed whey a very quick digesting protein that gets into the system quicker than other proteins (ideal for post workout nutrition). It also limits the chance for allergic reaction. Hence, the reason it is used in medical and infant products. Needless to say, the sales of hydrolyzed whey protein have been quite solid and continue to sell well

Not all proteins are not created equal. I have had a good experience since I started using hydrolyzed whey as a post workout recovery drink. First of all, I can handle taking it. Often times I feel nauseous after a workout making real food, not a good option as my appetite is gone. I have tried the milk or chocolate milk thing but it almost always fucked with my gastrointestinal system. I use progenex recovery mix and I recommend it highly. Since I started taking it last spring my strength numbers have all gone up and I feel pretty good as well. My deadlift went up from 610-680lbs, squat went up from 475-550lbs, and my overhead went from 285-340lbs all while maintaining 2:30 fran time. I started using the stuff because the company was supplying Rob Orlando and I free bags and let's be honest, I would rather not pay. That aside, I have not come across a protein that I have had better results with, and if I do...I would definitely recommend it to you.

Day 90
315
405
455

Day 91
315
405
455

Muscle snatch
135
155
175
195

Hang power snatch
175
195
205
215

Day 92
315
405
455
475

Linda: 24 min

1.5 mile hill jog: puke

Day 93
315
405
455

Day 94
315
405
455

Ohsx3
255
275
295
315
335

Read about amanda at amandaredmiller.blogspot.com

Kenetic Chain part 4: Strengthening the Mid-Line Through the Strongman Yoke-Walk

2010-09-01T18:44:00.000-07:00

Midline stability is a common theme taught in crossfit. Simply put it refers to a fixed and braced position of a nuetral spine wedded to the pelvis. If you stand up straight and put one finger on the sternum and another on the top of the pelvic bone, this distance would represent your midline stability. If the distance between those two points changes at any time while moving, you have compromised your midline stability. Midline stability and bracing the spine are things we do during almost all activities that move a large load, a long distance quickly. (See kenetic chain part 1 for why.)

The yoke is a fairly simple implement that involves a long straight base that is loaded in front and behind the lifter with a large thick crossbar that is picked up out of the quarter squat. Picture a loaded barbell welded to the wrack with an even load infront and behind the bar. A makeshift (chain yoke) model can be made with 4' chains hooked on to the ends of the bar, with the weight hanging at the botton of the chains. The weight is picked up out of the quarter squat and carried for a distance.

Why is the yoke king when it comes to training the midline? The word yoke refers to the area of the body around the rear delts and lower traps. This is where the weight baring occurs during a yoke carry. You will not find another implement that can load and apply force through the axial skeleton more than the yoke. A 400lb male back squatter can typically carry a 600-700lb yoke. The skeleton operates at it's strongest through neutral joint positions. The yoke requires very little flexion or extension of at any joints. You are merely performing a very hard isometric hold at the core while allowing your feet to move in quick little steps underneath you. It is an unbelievable tool when it comes to bracing the spine.

The opportunity to load that skeleton with that much weight is a huge stimulus for core strength, which is the limiting factor for most lifts ie. People that can leg press 800 lbs and back squat 225lb. The weak link in the chain is the core. The lower body can produce far more force than the axial skeleton can translate. The body will only produce as much force as can safely be translated. It is part of our brains involuntary survival mechanism. Training this weak link has transferability to all activities of power.

For these reasons the yoke is a good tool to warm up with prior to any heavy days or days with a concentration on the midline. By waking up and getting a huge motor unit recruitment around the core, you can develop the kinesthetic awareness to engage the supporting musculature in bracing the spine during more dynamic movements of lesser load.

Here are some examples of programming ideas:

Coupling prior to strength work:
Yoke carry to max weight 50'.
Backsquats 5x3

Yoke workouts with metabolic responses and midline concentration:
Knees to elbows/ttb x15
Yoke carry 100'
Ghd back extension x20
10 min amrap

Yoke carry 50'
Deadlift x 10
Weighted Ghd sit-up x10
5 rounds for time

Chipper:
yoke carry
Tire flip
Farmers
Sledge
Keg lift

1 min on 1 min off x3 rounds

Day 83
315
405x3
460x3
480x3
500x3

Front squat 125lbs x10
30" box jump x 10
pullups x10
10 min amrap

6+1rep rounds

Day 84
315
405
455

hspu work

Day 85
Front squat
315
405
455

Split Jerk
225
245
265
285
300
315
330
340

tabata pushups: 18

Day 86
315
405
455x3

Hang Muscle Snatch
135
155
177
199

Hang Power Snatch
177
199
215
220

10 ttb
20 back extension
50 DU

5 Rounds for time

Day 87
315
405
455

4x 400 repaeat
1:12
1:10
1:14
1:11

Day 88
315
405
455
475

Day 89
315
405
455

Death by snatch 95:
13+6 reps rounds

Read about Amanda at amandaredmiller.blogspot.com

Training the kinetic chain part 3: Lift awkward objects

2010-08-25T14:23:00.001-07:00

This article will be the one that most people will have contention with. All of the technique gurus will make the argument about injury and performance and motor recruitment patterns and they are right however, lifting awkward objects is king when it comes to brute core strength and a necessary supplement to developing real world strength in conjunction with the traditional barbell lifts. Training proper technique with barbells develops the kinesthetic awareness for the two most important absolutes of lifting: midline stability and posterior chain engagement. A fixed and supported spinal position wedded to the pelvis allows for an efficient transfer of power along with the engagement of the most powerful primary movers in the body is a formula for success when it comes to throwing around weight. Once these concepts have been mastered with a barbell it is time to put them to the test. Remember most acts of athleticism in sports and in life do not involve a barbell therefore the more diverse you can make your lifting implements, the fitter you will become. Some common awkward objects used in training are atlas stones, sandbags, kegs, tires and logs.
Here is why these objects have a tremendous training effect on the core. With the majority of traditional barbell movements the bar is supported over the mid foot, in the frontal plane with half of the lifters mass in front and behind the bar. This is the safest most efficient way to lift and the barbell is an ideal implement for that. Awkward object often have to be held ahead of the frontal plane due to the fact that they are larger and there is not enough room between the body and the mid foot. With the weight pulling slightly in front the spine is highly loaded and grabbing like hell to maintain a fixed position. Again the same concept (midline and pce) are being trained, but the positioning is not ideal. It is f-ing hard and once you train with these things and go back to a barbell it will seem easier. Conversely pressing awkward objects overhead holds the same challenges. Often times in an effort to bring the object over the mid foot while in the racked shoulder position, the lifter must lean back and tighten the rectus abdominus, transverse abdominus and internal obliques on the anterior side of the body to create a stable midline in another compromised position. "We tend to fail at the margins of our experience." Training with perfect mechanics is great but how many times do you see a wrestler throw with an erect spine, a fireman lift a victim, or mother pick up a baby off the floor for
that matter. If you want to be athletic you must prepare athletically to a diverse and unpredictable world.

"Fate rarely calls upon us at a moment of our choosing." -Optimus Prime

Day 76
315
405
455
475

Day 77
315
455

400m
75 du
50 ghd back x

3 rounds: 13:44

Day 78
315
405
455
475
500

Tabata pull ups
8 low

Day 79
315
405
455

Ring work

Day 80
315
455
475

Day 81
Front
315
405
455
475

High hang pc
225
245
265
275

Day 82
315
455

100 burpees 5:04

Read about Amanda at amandaredmiller.blogspot.com

Kinetic Chain Part 2: The Valsalva Maneuver - A Side Effect of Sitting on the Toilet

2010-08-15T12:33:00.000-07:00

Creating inter-abdominal pressure is a key component of holding a rigid fixed position of the spine while lifting loads. The Valsalva maneuver is an essential breathing technique when lifting heavy. Here is a brief overview of what the Valsalva maneuver is:

The Valsalva Maneuver is any attempt to exhale with the mouth and nose closed. Named after the Italian physician and anatomist, Antonio Maria Valsalva (1666-1723), it is also known as Valsalva's Test and Valsalva's Method.

The maneuver is commonly used during some activities:

* Straining to have a bowel movement

* Blowing a stuffy nose

* Certain medical tests or exams

* As a pressure equalization technique by scuba divers, sky divers and airplane passengers

The effect is a drastic increase in the pressure within the thoracic cavity. The Valsalva maneuver is performed by forcible exhalation against a closed airway, usually done by closing one's mouth and pinching one's nose shut. A modified version is done by expiring against a closed glottis.

Soon we will have commemorative 365 days of squatting tee shirts with a tribute to the memory of Amanda Miller on them (courtesy of Again Faster). The shirts are pretty bad ass and the proceeds will go to the American Melanoma Foundation. A great way to show support and get involved on this. I'll keep you posted with the details as they come.

Day 70
315
405
455

10 rounds of 10 thruster(95)/ 10 ring pushups:
9:56

Day 71
Front Squat
315
405
455
475

Push Jerk
255
275
295
315
325
340

Day 72
315
405
455

weighted pullups
125
135
150
155
160
165

Day 73
315
405
455

Day 74
315
405
455

Rope climb x2
10 clap pushups
10 hang power cleans 155
10 wall ball
10 cal on row

20 min for rounds: 5 rounds

Day 75
315
405
455

Box jumps for height
36"
44"
52"
60"
64"

Read about Amanda at amandaredmiller.com

Development of Your Kinetic Chain Part 1

2010-08-08T11:09:00.000-07:00

Many people talk about training "the core" as if it is some ancillary supplement to your "meat and potatoes" training. Those of us who understand anatomy of functional movement recognize that everything is core. Moving large loads, long distances quickly requires multi- joint, proximal to distal motor recruitment patterns. Power generated from the center is translated outward to produce movement. It is called our kinetic chain, and the stronger your chain, the greater your ability to create power. I like to use this comparison to illustrate this. Picture a tennis racket. You swing the racket and force is translated through the handle, up a light and rigid graphite shaft and finally accelerates the head with a big whoosh! Now picture that same swing except the shaft of the racket is made of a wet sponge and not rigid graphite. Did you loose the whoosh? You betcha! Do you think the ball you hit was gonna go very far?...Hell no! Why?...Because all the force you created was absorbed and not translated. So what's the point? The core is not something..it is everything with regard to your training and ability to perform athletically. During this series of lectures I will discuss ways to turn your core into that light rigid shaft.

Soon we will have commemorative 365 days of squatting tee shirts with a tribute to the memory of Amanda Miller on them (courtesy of Again Faster). The shirts are pretty bad ass and the proceeds will go to the American Melanoma Foundation. A great way to show support and get involved on this. I'll keep you posted with the details as they come.

"Character is, for the most part,
simply habit become fixed."
C. H. Parkhurst

Day 65

315
405
455
475

High Hang Squat Clean
135
185
225
255
265

Day 66
315
405
455

5x 200m shuttle run (15 sec rest)

Day 67
Front squat
315
405
455

Day 68
315
405
455

1 mile run 6:15

Day 69
315
405
455

Snatch balance
135
185
235
265
295

Hang Power Snatch
135
155
177
199

Read about Amanda at amandaredmiller.blogspot.com

Tee Shirts are Coming!

2010-08-02T18:35:00.000-07:00

Soon we will have commemorative 365 days of squatting tee shirts with a tribute to the memory of Amanda Miller on them (courtesy of Again Faster). The shirts are pretty bad ass and the proceeds will go to the American Melanoma Foundation. A great way to show support and get involved on this. I'll keep you posted with the details as they come.

Day 62

Front squat
315
405
455
475

5 squat clean thruster/10 chest to bar
5 rounds for time: 3:59

Day 63
315
405
455

1k row 2:57

Day 64
315
405
455

Hang Power Clean
265
285
295

"When you feel like giving up, remember why you held on for so long in the first place."

Read about Amanda at amandaredmiller.blogspot.com

Motivation

2010-07-30T15:38:00.000-07:00

Here are a few quotes I enjoy thinking about every day. I think I will put a few these next couple weeks:

"God ever works with those who work with will."
-Aeschylus

"The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can."
-Robert Cushing

Day 60

Front squat
315
405
455

Isabel as rx'd : 56 seconds (pr)

Day 61
315
405
455

400m/ 12 burpees x4: 8:55

"If you're going through hell, keep going." ~Winston Churchill

Hydration

2010-07-27T13:43:00.000-07:00

"The greatest anabolic is water...anyone who tells you different is dehydrated."
-Me

Day 56
315
405
455

bench press
325x3
355x2
375x1

3 set of max hspu
20
16
10

Day 57
315
405
455

4x400m run

Day 58
front squat
315
405
455

177lb Isabel 3:40

Day 59
315
405
455

100 burpees for time: 5:04

Mobility and Recovery

2010-07-24T20:43:00.000-07:00

I thought you might be interested to see some of the mobility and recovery resources I try to use on the regular to stay healthy. For me, my main areas of tightness and discomfort are my hip flexors and quadratis lumborum (not sure if I spelled that right). My back is really dense, and with density comes tightness and adhesions. I try to devote alot of time to keeping a more flexible posterior. Here are some of the things I do:

-ART Chiropractic, Acupuncture e-stim, and graston in the hip flexors and back.

-Trigger point ball rolling on both sides of the spine

-Foam rolling the IT band, quads, and shins

-Heavy static yoga plow, sampson stretch, and pyraformas stretch

-Pool recovery sessions

Day 52

Front squat:
315
405
455
475
500!! (pr)

200 pullups for time:
13:25

Day 53
315
405
455

30 mu for time:
6:15

Day 54
315
405
455

400m sled drag (130 lbs): 5:39

Day 55

315
405
455

death by 10 meters:
17 rounds

read about Amanda at amandaredmiller.blogspot.com

What a Games!

2010-07-19T18:39:00.000-07:00

Sorry I've been away for a while. My last post was a week ago. I have been traveling off in California for the CrossFit Games. Guess what those guys are fit! I don't know how I would have done if I was competing. Not enough heavy stuff to give a guy like me an advantage over those gymnasty Crossfiters. We saw some high degrees of difficulty with movements such as pistols, ring hspu, muscle ups, and rope climbs. Things that when I see in my workout I say: "Yeh..I think I'm gonna squat." Funny how we love doing the things we are good at and avoid our weaker movements and skills. This is exactly what I will need to work on this next year. A good way to roadmap your programming may be to make every workout one that you do not exactly like. I think the point to to not spend so much time in "The Wheelhouse" or maybe make the wheelhouse bigger...or destroy the wheelhouse altogether.

Day 45
315
405
455
475

1 mile run 6:21

Day 46
315
405
455

Day 47
315
405
455

log clean n jerk 1rm 265lbs
100 log press for time at 165lbs 7:48

Day 48
315
405
455

Day 49
315
405
455

Day 50
315
405
455

Day 51
315
405
455

run 800
50 burpees
run 800
100 situps
run 800
200 pushups
run 800
300 air squat

31:17

read about Amanda at amandaredmiller.blogspot.com

Thanks to Dave Castro and CrossFit for this awesome tribute
http://media.crossfit.com/cf-video/AmandaMillerTribute2010Games.wmv

Judging at the Games

2010-07-12T19:42:00.000-07:00

Well I'm not gonna lie and say that I don't wish I was competing at the games. It is a sore spot for me because I know that I should be going head to head with some of my counterparts like Rob Orlando and James Hobart. And the reason I am not there is that I was unprepared for my regional, entirely at my own fault. None the less I love these guys, they are my friends and I am so excited to and support them as they go up against the best in the world. Dave Castro was nice enough to give my cloud a silver lining by inviting me to judge at the Games. It's an honor and responsibility I will take extremely seriously. Plus I don't think I could just sit there and watch...that would drive me nuts.

Day 44
315
405
455

Sled drag 400m (.5 bodyweight)
3:30

Farmers walk 400m (250lbs) 2:56

Day 45
315
405
455
475

Bench press 1,1,1,1,1,

100 pullups for time: 3:53

Day 46
315
405
455

15 rope climbs (15')
3x50 sledge hammer hits
10 prowler sprints 100ft (2x45 plates)

Read about Amanda at amandaredmiller.blogspot.com

Training The Invisible

2010-07-08T13:57:00.000-07:00

Squatting is just one movement...granted it is the king of all movements if we are talking about training effect in the organic and nueromuscular sense, but how does squatting everyday effect other strength movements? For the past 42 days I really have not deadlifted at all. My hypothesis is that by increasing my capacity in the squat, most of my other strength numbers should shoot up...and guess what, THEY DID!
I pr'd my dealift the other day by over 50lbs, I pr'd my press by 15bs and my bench by 25lbs. How is this possible? The skills we train in the squat are very transferable. Elements such as posterior chain engagenment, range of motion, and midline stability are essential when squatting heavy. If I don't start a line of action back and down with my hip, if I don't stay through my heels, if I don't stabilize my midline and lock in my lumbar curve that 475lb squat will be very laborous if not impossible to execute. Another key aspect of these gains is the horomonal responses to lifting heavy load. Production of testosterone and insulin-like growth factor has been proven to increase with the introduction of frequent heavy lifting. Here is a snapshot of some of my strength numbers and a slice of my cardio capacity before and after I started this challenge: I'm not saying try this program...I just think the results are interesting.

Before / After

Bench 350 / 378

Press 215 / 231

Deadlift 600 / 650

2k Row 6:31 / 6:28

Day 43

315
405
455
475

100du
25 wallball
25 ctb
25 deadlifts 225
25 calories on a rower
25 box jumps
25 40lb db push press
25 situps
25 ring dips
100 du

12:42 (I hate double unders!!)

Read about Amanda at amandaredmiller.blogspot.com

Senator Schumer Continues to Make Unfounded Sunscreen Allegations

Senator Charles Schumer is at it again. He is putting people at significant risk of skin cancer with his allegations that there is a relationship between vitamin A in sunscreen and increased risk of melanoma. These claims are not supported by published scientific evidence. After reviewing the recently released report from The Environmental Working Group, The Skin Cancer Foundation’s Photobiology Committee, a group of renowned experts in the study of the interaction of ultraviolet radiation and the skin, have come to the conclusion that there is no scientific evidence to support claims that retinyl palmitate (vitamin A) is a photocarcinogen in humans. Our photobiologists are unaware of any evidence that supports the relationship between the use of sunscreen containing retinyl palmitate and an increased risk of skin cancer.

“When used as directed, sunscreen products are safe and effective. Since our inception, The Skin Cancer Foundation has always recommended using a sunscreen with an SPF 15 or higher as one important part of a complete sun protection regimen which includes seeking the shade and covering up with clothing,” said Warwick Morison, MD, Chair, The Skin Cancer Foundation’s Photobiology Committee.

Romain Lettuce Feddish

2010-07-07T18:17:00.000-07:00

Many people are curious about my diet while training on this program. Nutrition is truly the foundation of your fitness, the gas that fuels your instrument. I will not bore you with explanations of the paleo and zone diets. Most of you know how those work and I agree with them. I am just touching on something that has been working for me lately...romain lettuce. I eat romain lettuce like an animal. Somewhere along the lines of 6 heads a day. I don't particularly enjoy greens, this is the one vegetable I can eat for days. I hold the head like a chicken bone, dip it in some olive oil and pepper, and go to town. It's neat, it fills me up, and it looks pretty bad ass crushing heads of lettuce and meat.

Day 42
315
405
455
475

Happy Birthday To Me

2010-07-06T11:10:00.000-07:00

Yes it is my birthday today. I am 28 years old. I do not always act 28. Some days I am more like 5. But today is my birthday so I can act however I want. I got off the redeye from san diego, went straight to work with an 8:30 client, then went down to Robs for my birthday wod. Needless to say I did my squat. Looking at the bar with 475lbs on it I felt so tired and empty from that sleepless night on the plane. "Come on David! Get up! Fuck sleep!" I said to myself. I thought about Amanda and all the Birthdays she should have had infront of her with family and friends. I feel lucky today. I am grateful for my life.

Day 41
315
405
455
475

20 reps 225 backsquat
40 toes to bar
60 2 pood kb swings

6:05

read about Amanda at amandaredmiller.blogspot.com

Coolibar brings Australian advances in sun protective clothing to America.

The name Coolibar comes from a eucalyptus tree found in the harsh Australian outback. Our company, like the Coolibar tree, provides welcome relief and protection from the sun's damaging ultraviolet rays.

Our sun hats, UPF clothing and sun protection swimwear were the first garments recommended by The Skin Cancer Foundation.

While sun protective clothing is a new concept in America, it has been used in Australia for over a decade where it is now more popular than sunscreen. Our Sun Hats, SPF protective clothing and UV protective swimwear are designed to cover a maximum amount of skin, use highly protective fabrics, and yet still be cool, comfortable and fashionable.

Summer clothing doesn't provide much sun protection.

Often, too much skin remains exposed. Summer weight fabrics actually let through an astonishing amount of the sun's damaging ultraviolet rays - they usually protect less well than an SPF 30 sunscreen. For maximum UV protection in the water, try our Rash Guards, or while on land, check out our UPF clothing.

Coolibar stands for the best in sun protection. It's all we do.

Australians have made sun protection a national health priority for over a decade. Utilizing that expertise, we continually search for more and better options to keep people safer. Our research, experience, and dedication to the science of sun protection are the basis for all our products. We now offer SPF clothing, sun hats, sun protective swimwear and zinc oxide sunscreen designed to provide you with the highest UV protection available and to keep you cool, comfortable, and fashionable.

Got That Redshirt!

2010-07-05T19:10:00.000-07:00

After 4 internships with the level 1 seminar crew I have finally earned the job on the staff. It's a great honor for me to work with some of the finest trainers and quality people in the CrossFit world. They hold an extremely high standard for coaches to live up to and I hope to continue that tradition. The opportunity to travel around the country and world and share passion and knowledge of CrossFit is a dream come true.

Day 38
315
405
455
475

5 cleans (221lbs)
5 bar muscle ups
farmers walk 70' (460lbs)

3 rounds for time

6:34

Day 39
315
405
455

Snatch balance
135
199
225
250

High Hang Snatch

135
155

Day 40
315
405
455

1000m row
2:55

Testosterone Lifestyle Creed

2010-07-02T19:43:00.000-07:00

- Workout like an animal
- Eat like a horse
- Do a bad thing like a rabbit
- Sleep like a rock

Day 35
315
405
455
475

5 push jerk (185) / 7 box jumps 48''
15 minutes for rounds:

14 rounds

Day 36
315
405
455

2k row:
6:29

Day 37
315
405
455

700lb yoke walk 50'
Deadlift 555, 595, 629, 651

Red about Amanda at amandaredmiller.blogspot.com

A Superior Posterior

2010-06-28T18:25:00.000-07:00

When I saw Glory for the first time I knew that I loved her and it had nothing to do with her amazing posterior...ok maybe her lovely lady lump had a little to do with it. But what better match for me as people would dub us the "Butt Couple". I remember I was so nervous for our first date I wanted to wear nice new cloths ( I really own nothing other than gym attire and camo shorts). My friend Denise brought me to Diesel and insisted that even I would look hot in these cloths. Pair after pair of jeans I found unwearable due to the tight fit in the butt and legs. I'm pretty sure I ripped a pair when I went to sit down. Who are these people who can wear jeans so tight they are like stripper pants. Finally I found a pair and they cost me big time so I had to convince myself they were totally cool and I didn't look ridiculous. So I was on the date with Glory and she looked so beautiful she said I could not stop smiling at her the whole night. But I had one problem, when the check came I could not pry my wallet out of my pockets. As I struggled looking less and less smooth I finally had to admit to her embarrassed: "My pants are too tight.I just wanted to wear my hotpants to impress you and now my wallet is stuck." Glory being the wonderful girl she is tried to make me feel better saying: "Thats ok. I have the same problem too." And that's how I knew this was my girl. So what's the moral of the story. Modern society sets trends of fashion that do not account for people who SQUAT!!! LONG LIVE THE POSTERIOR!!CHANGE THE STATUS QUO!!PANTS THAT FIT!!

Day 32
315x5
405x3
455x2

3 Power Clean
10 clap pushups
5 Muscle ups

5 rounds for time: 4:31

Day 33
315
405
455

Day 34
315
405
455
475

Read about Amanda at amandaredmiller.blogspot.com

More Facts About Indoor Tanning:

INDOOR TANNING

* Ultraviolet radiation (UVR) is a proven human carcinogen, according to the U.S. Department of Health and Human Services.10
* Frequent tanners using new high-pressure sunlamps may receive as much as 12 times the annual UVA dose compared to the dose they receive from sun exposure.10
* Nearly 30 million people tan indoors in the U.S. every year12; 2.3 million of them are teens.15
* On an average day, more than one million Americans use tanning salons.22
* Seventy one percent of tanning salon patrons are girls and women aged 16-29.13
* First exposure to tanning beds in youth increases melanoma risk by 75 percent.11
* People who use tanning beds are 2.5 times more likely to develop squamous cell carcinoma and 1.5 times more likely to develop basal cell carcinoma.20
* The indoor tanning industry has an annual estimated revenue of $5 billion.15

Is That Your Spinal Erector... Or Are You Just Happy To See Me?

2010-06-25T15:11:00.000-07:00

The spinal erectors are a pretty cool group of muscles. First of all they allow you to stand upright so you don't have to hunch down on all fours or puddle up on the ground like Peter Griffin when he wished that he didn't have bones (You guys who watch Family Guy know what I'm talkin about). Located at the superficial base of the lumbar spine, the spinal erectors allow the vertebral discs in your spine to stack up evenly on top of each other thus making a column that can more efficiently handle stress and compression loading of the axial skeleton. Having said that, my spinal erectors are FRIED! I was dead lifting 507lbs for 5 sets of 5 in our DL/HSPU wod yesterday (and this was after I did my squat) so when I went to squat today my erectors were not happy. Betrayed by my own body, but I guess I had it coming. I abuse this muscle group like a redheaded stepchild. LESSON LEARNED...the hard way. I feel like 5 pounds of shit in a 3 pound bag today.

Day 29
315
405
455

15 burpees
20 box jumps
25 DU

4 rounds for slowest time: 1:15

Day 30
315
405
455
475

Day 31
315
405
455

5xDL(507lbs)/HSPU (parallettes)
5 Rounds: 8:02

Read about Amanda at amandaredmiller.blogspot.com

Tanning Beds Deadly as Arsenic
updated 10:52 a.m. MT, Wed., July 29, 2009

LONDON - International cancer experts have moved tanning beds and other sources of ultraviolet radiation into the top cancer risk category, deeming them as deadly as arsenic and mustard gas.

For years, scientists have described tanning beds and ultraviolet radiation as "probable carcinogens."

A new analysis of about 20 studies concludes the risk of skin cancer jumps by 75 percent when people start using tanning beds before age 30. Experts also found that all types of ultraviolet radiation caused worrying mutations in mice, proof the radiation is carcinogenic. Previously, only one type of ultraviolet radiation was thought to be lethal.

10 Reasons Why Rob Orlando Needs to Win the CrossFit Games

2010-06-22T18:23:00.000-07:00

-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
405
455

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

Day 28
315
405
455

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

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

Training in a Bulgarian Fashion

2010-06-20T11:34:00.000-07:00

Bulgarian weightlifting coach Ivan Abadjiev is famous for creating the Bulgarian weightlifting system. This system was controversial due to the grueling nature of lifting maximal loads daily. Yet, noone can deny the bulgarians dominance in the sport while using it. Abadjiev believed the human body could respond to stressors and achieve an adaptive state, which would function at a higher level than before. The stressors came in the form of frequent, high intensity training sessions, rather than the accepted training principle of the time periodisation. Constant stress is imposed on the body in order to produce the adaptive state. The thought is that lowering intensity for periods of rest only serves to return the athlete to a state of lower performance. There is no such thing as over training in this system, only under training. Maximal or near maximal weights are attempted on a regular basis by experienced lifters in the classic Bulgarian system. This is thought to be critical to the lifter gaining confidence with heavy weights and, in turn, producing a more consistent competition performance.

Day 24
315
405
455

100 pullups
Row 1k
100 pullups

Day 25
Play volleyball 30 min

405
455

Read about Amanda at amandaredmiller.blogspot.com

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.

Moving to the West Coast!

2010-06-18T14:25:00.000-07:00

Those of you who know me a little are aware that I am moving to the San Diego area at the end of the summer to open a new kickass affiliate with Trish Davis and to be with my wonderful girlfriend Glory Dawson (We've been doing a transcontinental relationship for 10 months now). We were both CrossFit Games competitors last year. In fact, she competed with the team and individual in 09'...insane!...and that's coming from me. Glory was close with Amanda, and has been very supportive with this challenge. Needless to say she is refusing to let me bring a free standing squat rack into the bedroom where I could leave the bar loaded so I can do my squat upon rising. I think you guys should get on her about that.

Day 23
315
405
455

Metcon with Orlando and Hobart:

5 rounds of
40 du
30 box jumps
20 kb swing (32kg/24kg for the Bobsy twins)

12:15

Read about Amanda at: amandaredmiller.blogspot.com

Melanoma in the United States – 2009 Estimates
New Cases 68,720
Deaths Per Year 8,650
5-Year Localized Survival Rate* 99%
5-Year Overall Survival Rate* 91%

Constantly Varied?

2010-06-17T14:16:00.000-07:00

I get a wide range of responses to what I am doing here. Some people think it's awesome and really support the effort and cause I am committing myself to. Some folks are completely opposed so much that they waive their arm and say: " Bahh! Bahh! Bahh! You squat every day! You can't do that! I hate you!" Listen this is exercise, not religion. You don't have to subscribe to one way of thinking. Having said that, I realize that this is not exactly main stream programming. Most strength and conditioning coaches in the world (including myself) would tell you that you need to rest and recover, you can't lift every day. But this is a personal challenge to go beyond myself or what "the rules" may be, for a special girl and a good cause. The program is risky and I know it. I certainly don't recommend that anyone else try it. Most coaches are intrigued and say things like " Yeh, let me know how that turns out for ya", with a hidden smirk. My friend EC Synokowski from the HQ Cert Staff made a point that I would like to touch on. Her reaction was "Wow that sounds incredible, but not really sure that it falls into the constantly varied format." This was said in that sarcastic EC humor that we all love. But she is right. Backsquatting 450lbs or more every day is not constanly varied. In fact it is about as far from constanly varied as you can get. So how can I still call myself a crossfitter? Listen we all know we fail at the margins of our experience. I do not expect to just backsquat every day and call myself a rounded athlete. Rather I want to use this program as a compliment to my crossfit training and hopefully not break down or overtrain. I want to make squatting as natural as breathing or brushing my teeth in the morining, without making my experiences exclusive to my one rep a day. I would love it if I could get to the point were I get out of bed, do my squat, and go about my day. But this will take some time to acclimate my body to that level of readiness. As of right now I feel like it is becoming easier and easier every day to do that rep with less warmup or mental prep. And I just pr'd my overhead squat by about 30 lbs today. So put that in your pipe and smoke it.

Read about Amanda at: amandaredmiller.blogspot.com

Day 22
315x2
455x1

Overhead squat: 285,304,315(pr),330(f),330(f),330!(pr)

Metcon:
5 Burpees
5 CTB

5 min for rounds:

12 rounds

What is melanoma skin cancer? Melanoma is a cancer that begins in the melanocytes -- the cells that produce the skin coloring or pigment known as melanin. Melanin helps protect the deeper layers of the skin from the harmful effects of the sun.

Melanoma is almost always curable when it is detected in its early stages. Although melanoma accounts for only a small percentage of skin cancer, it is far more dangerous than other skin cancers and causes most skin cancer deaths.

Programming in the " Is This Awesome?" technique

2010-06-15T18:10:00.000-07:00

My roommate Kelly here in nyc told me about how a fellow college strength and conditioning coach likes to program..."He uses the IS THIS AWESOME? technique." It is very simple: he looks at his workouts and asks himself, is this workout awesome? If your first reaction to seeing the movement is: "that's fuckin awesome" then it probably is awesome. Is backsquating a ton of weight and sprinting up hills awesome?...Yes it is. Is doing ab crunches on a bosu ball and riding a recumbent bike awesome?...No it is not. It seems so simple yet so brilliant, but I can't deny that it isn't true.

So you tell me...is this awesome?

Day 19
3 500lb backsquats
6 500lb deadlift
5 250lb thrusters
2k Row (felt like I was dying)

-9:04

Read about Amanda at: amandaredmiller.blogspot.com

Can skin cancer be prevented? The best ways to lower the risk of non-melanoma skin cancer are to avoid intense sunlight for long periods of time and to practice sun safety. You can continue to exercise and enjoy the outdoors while practicing sun safety at the same time. Here are some ways you can do this:

* Avoid the sun between 10 a.m. and 4 p.m.
* Seek shade: Look for shade, especially in the middle of the day when the sun's rays are strongest. Practice the shadow rule and teach it to children. If your shadow is shorter than you, the sun’s rays are at their strongest.
* Slip on a shirt: Cover up with protective clothing to guard as much skin as possible when you are out in the sun. Choose comfortable clothes made of tightly woven fabrics that you cannot see through when held up to a light.
* Slop on sunscreen: Use sunscreen and lip balm with a sun protection factor (SPF) of 15 or higher. Apply a generous amount of sunscreen (about a palmful) and reapply after swimming, toweling dry, or perspiring. Use sunscreen even on hazy or overcast days.
* Slap on a hat: Cover your head with a wide-brimmed hat, shading your face, ears, and neck. If you choose a baseball cap, remember to protect your ears and neck with sunscreen.
* Wrap on sunglasses: Wear sunglasses with 99% to 100% UV absorption to provide optimal protection for the eyes and the surrounding skin.
* Follow these practices to protect your skin even on cloudy or overcast days. UV rays travel through clouds.
* Avoid other sources of UV light. Tanning beds and sun lamps are dangerous because they can damage your skin.

Not Competing in 10' Games

2010-06-14T07:51:00.000-07:00

This past weekend I was at Burgener's Oly cert in Md. lead by Josh Everett. Josh's coaching was outstanding. I have know him from the Games in 08' where he finished 2nd. We are similar athletes: strong guys who move explosively and love that 1-5 min time domain. He and I have had some videos posted on the main site including the fastest Isabelle times recorded with a 1:11 and 1:02 respectively. The CrossFit community was looking at us both to do something special at the Games this year, yet we both came up short. In talking to him this weekend we found that people had been asking us the same question: What happened? The Answer...nothing. The truth is that Crossfit (and life) sometimes just comes down to the luck of the draw. And while we all want to get that workout that is right in our wheelhouse, sometimes we get equalized by movements or energy systems we are just not as strong at. For me it was upper body gymnastics, for Josh it was overhead squats. With the sport continuing to grow and evolve, the margins of winning and finishing 30th are growing smaller and smaller. So what's the answer? These types of experiences are often opportunities to look at weaknesses and draw inspiration to train better in the next year. Looking at the regionals, I'll have to be more rounded because some of my capacities are underdeveloped. I am moving to San Diego at the end of the summer to open an affiliate, trying to recruit Josh to be my training partner....I promised him that I wouldn't make him squat though.

Read about Amanda at: amandaredmiller.blogspot.com

Day 17
225x3
315x3
405x2
455x2

Plus 1,000,000 reps of pvc olympic lifting progressions and 10 burpees... (use your hook grip!)

Day 18
225
315
405
455

What are the signs and symptoms of skin cancer? Skin cancer can be found early, and both doctors and patients play important roles in finding skin cancer. If you have any of the following symptoms, tell your doctor.

* any change on the skin, especially in the size or color of a mole or other darkly pigmented growth or spot, or a new growth
* scaliness, oozing, bleeding, or change in the appearance of a bump or nodule
* the spread of pigmentation beyond its border such as dark coloring that spreads past the edge of a mole or mark
* a change in sensation, itchiness, tenderness, or pain

This is Gonna Be a Grind

2010-06-11T14:37:00.000-07:00

My friend Rob Orlando told me a story yesterday: It was about ancient monks who would dig a six inch hole in the ground and then jump out of it a thousand times a day. Over time they would slowly dig the hole deeper and deeper, until one day they were jumping out of a 5 foot hole. Speaking of holes, I really felt like I was in one today. This was day 16 and by far the worst I have felt thus far. I remember staring at the bar with this empty feeling saying to myself "I really don't want to do this today." Just the thought of holding that bar made my bones ache, and going down below parallel...lets just say the tin man minus the WD40 came to mind. Thanks to the encouragement of Sam and Keith at CrossFit Virtuosity, I got through it today and then hit a wod after. I hope tomorrow and the weekend in Md. at the O-Lifting Cert gives me some fresh inspiration.

Read about Amanda at: amandaredmiller.blogspot.com

Day 16: 225x3
315x3
405x3
455x2

21,15,9
135 sq clean/ring dip (ring dips were butt ugly...gotta work on those)

Skin Cancer Facts

Most of the more than 2 million cases of non-melanoma skin cancer diagnosed yearly in the United States are considered to be sun-related. Melanoma, the most serious type of skin cancer, will account for about 68,720 cases of skin cancer in 2009 and most (about 8,650) of the 11,590 deaths due to skin cancer each year.

Getting more perspective

2010-06-10T20:54:00.000-07:00

In 1956 Hungarian endocrinologist Hans Selye published the famous "General Adaptation Syndrome" in various medical journals. This theory stated the an organism will dynamically adapt to the stressors placed upon it. One of my mantras as a trainer is that the body will adapt to the demand that you place on it, therefore trainers are merely the prescribers of stimulus to elicit favorable physiological and neuromuscular adaptations.

But how much is too much? How do we find the finess to push the limits of these demands without overtraining or breaking down? I believe most people never come close to their physical limits due to this particular art ie. too much too soon or never enough to break through mental blocks or fears. This is precisely the challenge of the squat every day program. I am trying to listen to my body while at the same time shutting off my fears and apprehensions of getting under another heavy load again, despite how my body feels.

Read about Amanda at: amandaredmiller.blogspot.com

Day 15:
Backsquat 135x5
225x5
405x3
455x3
Metcon:
4 reps of 155lbs deadlift, hang clean, push jerk for three rounds through the complex
400 meter run

3 rounds for time: 8:25

I feel ok today. About 85% and the metcon was a breath of fresh air. Thanks Rob.

Past Week

2010-06-09T16:22:00.000-07:00

This is actually day 14 of the squat every day program. The rules are simple: I must squat below parallel at least 450 lbs on the bar for a minimum of 1 rep every day. Some days squatting will only be the warmup for a single or double in conjunction with other work, other days the squats will be for work sets. Either way my axial skeleton will feel that weight through the system.
Here's a recap of the past two weeks to get everyone up to date:
-Day 1 and two were good. Hit 3 work sets of 3 reps and oly lifts for 5x3
-Day four was rough, felt like shit my shoulders and feet hurt only warmed up for 1 rep and went home
-Day 7 I hit an all time pr with 475 for 4 reps
-Day 10 I weighed myself and I have gained 5 lbs
-Day 13 Warmed up to 450 then did tempo bench an pullup w 5 sec eccentric for 4x10,8,6,4,2 reps

Overall I'm still here, feel pretty good and trying to figure out the balance with other crossfit metcons.

Read about Amanda at: amandaredmiller.blogspot.com

Introduction

2010-06-09T15:45:00.000-07:00

So here is the "meat and potatoes" of why you are all here. I am going to squat and squat and squat. In fact I wont be doing much else other than squating. I have picked a movement that arguably provides the greatest potential for training adaptation and transferable functionality through sport and life. My goal is to increase my overall strength through all movements over broad time and modal domains...but really all I am going to do is squat...every fucking day.

Read about Amanda at: amandaredmiller.blogspot.com