Sunday 620
Washington Sectional
Men
- List of Entries
- Run/ Shoulder to overhead [results]
- HSPUs / Squats [results]
- FGB: Wall Ball/Power Snatch/ Box Jumps/ Row [results]
- Deadlift Max [results]
- Sled drag/Double-Unders/Muscle Ups [results]
- Overall results
Women
- List of Entries
- Run/ Shoulder to Overhead [results]
- HSPUs/Front Squats [results]
- FGB: Wall Ball/ Power Snatch/ Box Jumps/ Rowing [results]
- Deadlift Max [results]
- Sled Drag/ Double Unders/ Muscle Ups [results]
- Overall results
Dear Diary, I tried the 10 x 300 meter sprint rows Friday night. I realized the rower and I still aren't friends but Dan and Leilani organized a rowing workshop that is being taught by Olympic and World Champion rowers, so I signed up right away and if they can't find a way for me to become friends with the rower then we were never meant to be friends. Erin and I went to see the crossfit games Saturday where Matt, Jon and Kim are doing great and still in the hunt to qualify for regionals. Unfortunately I missed the first WOD, I wanted to see it but i heard everyone did great. I did see the 40 HSPU and 40 Front Squats WOD, Matt destroyed it and placed at the top of the group for the second WOD in a row. He was one of the few guys able to complete the 40 HSPU's and 40 front squats so his scores reflected that. Kim went out and destroyed the 40 HSPU, she was one of very few women the entire day to even complete all 40 of the hspu's, plus in her heat, she was the first one done and easily beat the next woman to finish her 40 hspu by at least 2-3 minutes so her overall score for the WOD did reflect such a fantastic hspu time. The FGB: Wall Ball/Power Snatch/ Box Jumps/ Row Jon and Matt were going in the same heat right next to each other. I'm shocked thier scores didn't show much higher because they were consistent and smooth with their Wall Balls, their snatches were significantly faster and significantly more reps than any of their competitors, their box jumps were fine and looked as they were staying with the group then on the rower it looked like they destroyed it. Jon nearly pulled the chain from the machine and Matt actually rowed his machine across the floor. Matts stationary rower was literally about 10 feet from the spot it started in when he started rowing. I was shocked when their scores were posted they weren't at the top for the group. they did great, solid, consistent and still in striking distance with two of their stronger areas coming up Sunday. Sundays going to be a good day. Erin is very interested in watching the women groups and see how they knock out the 5 rep max deadlifts and double unders. I predict Kim is going to get a huge PR in the deadlift today, I don't want to jinx her but I predict she 5 rep max's what her december one rep deadlift max was 
Go Kim!!! These two Sunday WOD's is where Jon and Matt can make up some ground and start separating themselves from the field. I think their preparation is really going to show on Sunday with their strength, endurance and ability to recover from Saturdays WOD's. I'm curious to see how many of the men and women can even walk into the competition after Saturdays WOD's let alone go out and perform at their peak. Kim, Jon and Matt have prepared well for this and I think Sunday will separate them from the field and put them in qualifying position. I’m looking forward to Sunday. Have fun!!!!
Ron O
CrossFit: Rest Day, get in the car and go cheer for Jon, Matt an Kim.
Pre-Buds: 4-mile jog, work on your stride and your breathing. A nice relaxing run. Go to the pool and swim a nice smooth freestyle 1-mile.
The future, just dont challenge them right now, you will most likely lose!
Does this sound familiar?
Interval training can cut exercise hours sharply
By MARIA CHENG, AP Medical Writer, LONDON
People who complain they have no time to exercise may soon need another excuse. Some experts say intense exercise sessions could help people squeeze an entire week's workout into less than an hour. Those regimens – also called interval training – were originally developed for Olympic athletes and thought to be too strenuous for normal people.
But in recent years, studies in older people and those with health problems suggest many more people might be able to handle it. If true, that could revolutionize how officials advise people to exercise – and save millions of people hours in the gym every week. It is also a smarter way to exercise, experts say.
"High-intensity interval training is twice as effective as normal exercise," said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. "This is like finding a new pill that works twice as well … we should immediately throw out the old way of exercising."
Studies on intense training have been published in sports medicine journals and have largely been based on young, healthy people. Experts say more studies are needed on how older and less fit populations handle this type of exercise before it can be recommended more widely.
Intense interval training means working very hard for a few minutes, with rest periods between sets. Experts have mostly tested people running or biking, but other sports like rowing or swimming should also work.
Helgerud recommends people try four sessions lasting four minutes each, with three minutes of recovery time in between. Unless you're an elite athlete, it shouldn't be an all-out effort.
"You should be a little out of breath, but you shouldn't have the obvious feeling of exhaustion," Helgerud said.
In Britain and the U.S., officials recommend that people get about 2 1/2 hours each week of moderate exercise. Those guidelines target a mostly sedentary population and are intended to help with weight control and heart health, not boosting fitness levels, increasing strength or endurance.
Some experts have cautioned that ordinary people shouldn't substitute their regular exercise routine for intense training.
"There isn't enough evidence to say people should do one or the other," said Gary O'Donovan, a sports and exercise expert at the University of Exeter. "Any bout of exercise has the potential to improve your blood pressure or lower your cholesterol, and it doesn't necessarily have to be intense."
Still, O'Donovan said more intense exercise would probably produce better benefits.
Helgerud says the time people spend in the gym could be slashed dramatically if they did interval training instead. He said officials have been too afraid of recommending intense training for fear it would be too much for some people.
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