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
Monday, June 28, 2010
Friday, June 25, 2010
Is That Your Spinal Erector... Or Are You Just Happy To See Me?
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.
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.
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
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
-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
Sunday, June 20, 2010
Training in a Bulgarian Fashion
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.
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.
Friday, June 18, 2010
Moving to the West Coast!
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%
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%
Thursday, June 17, 2010
Constantly Varied?
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.
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.
Tuesday, June 15, 2010
Programming in the " Is This Awesome?" technique
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.
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.
Monday, June 14, 2010
Not Competing in 10' Games
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
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
Friday, June 11, 2010
This is Gonna Be a Grind
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.
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.
Thursday, June 10, 2010
Getting more perspective
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.
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.
Wednesday, June 9, 2010
Past Week
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
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
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
Read about Amanda at: amandaredmiller.blogspot.com
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