Tag Archives: health

Rest Day 8/26: What do you eat pre/post workout? Is it “Healthy”?

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Rest Day 8/26:

What do you eat pre/post workout?  Is it “Healthy”?

The following is a great post from Alex Black of Wicked Good Nutrition on popular snack foods and how manufacturers try to market “Health”.  Read on and share your snacks and thoughts!

Wolves in Sheep’s Clothing – Healthy Foods That Aren’t So Healthy!

Food marketers these days are on their game. Everyday we buy foods with labels like “natural” and “7 grain” and “high fiber” because these words indicate that something is good for us. But oftentimes food products can be wolves in sheep’s clothing, or not so awesome for us foods disguised as health food. In this post I’ll go over a few commonly misnamed “healthy foods” and discuss why we think they’re healthy, why they aren’t, and what to eat instead. Read on for some great info and a recipe for Paleo Polish golumpkis!

… Read More Here …

Rowing WOD 8/18: 3 RFT – 25 Med Ball Cleans, 500m Row – Post Time

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Rowing WOD 8/18:

3 Rounds For Time

25 Medicine Ball Cleans (20#/14#)

500m Row

Functional Movements are glorious for both rowing and fitness.  They are the movements we need to survive AND excel in sports.  Functional movements are powerful, use multiple joints, and feel awesome when executed well.  Almost all functional movement involves the extension of the hips and the proper recruitment of muscles from core to extremity.  

When combining a foundational movement like the med ball clean with rowing on the erg there is an opportunity for skill transfer.  Athletes can use the med ball clean to promote good rowing form and rowers can use the med ball clean to focus on better hip extension and posterior chain engagement.  One main problem with athletes jumping on the erg for the first time is the tendency to clench and pull with the arms when all the work should be done by the legs and hips.  By engaging the legs first and getting full extension with loose arms on the med ball clean, the novice rower can think about and feel the same thing on the erg or in the boat.  For rowers looking for more power and speed, there is a lot to be gained in developing the ability to draw from the glutes and hamstrings during the drive and forcefully extend the hips as the torso opens.  Rowers should focus on driving through the heels and making the ball weightless with the hips.

For both movements in today’s Rowing WOD try to be smooth and efficient.  If you’re confident in your movement then push the pace.

Post time to comments!

Rowing WOD 8/15: AMMAP 10 − Row For Distance, 20 DU Every Minute – Post Meters Rowed

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Rowing WOD 8/15:

10min – As Many Meters As Possible

Row For Distance

*Start w/ 20 Double Unders

**Perform 20 Double Unders at the top of every minute

When it comes to Double Unders and WODs with supplemental tasks to perform every minute it helps to focus on rhythm.  Don’t freak out about the clock.  Just find your rhythm, breathe, and flow.  The same focus is needed on the row in today’s Rowing WOD.  When you get to the erg just strap in and get the flywheel moving.  Then focus on solid pressure and breathing.  Try to put some of the ratio work from Monday to use so that you have a chance to breathe and recover on the recovery.  Finding a smooth rhythm on the erg will help maintain your efficiency.  Try not to pause through the finish.  Keep the hands moving.  Also use this wod to practice the quick release getting off the erg.  

Holding the lowest split possible consistently every stroke should be the goal.  Remain efficient and don’t blow yourself up on any one stroke.  Push through and get as many meters as possible!

Post total meters rowed to comments!

Rest Day 8/12: What are you training for?

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Rest Day 8/12:

What are you training for?

Everyone should have a goal and be training to reach that goal.  Without something to train for it’s easy to get lazy and not put out the effort you need to progress, get fit, stay healthy, and be awesome.  This past weekend many rowers are testing their speed at the 2012 US Rowing Masters Nationals in Worcester, MA.  If you’re not yet a competitive rower share what event you’re training for whether it’s local or national.  If you’re not training for an event, then what goal are you training for?

Share thoughts to comments!

Rest Day 8/5: Are brown eggs healthier than white eggs?

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Rest Day 8/5:

Are brown eggs healthier than white eggs?

Checkout this awesome post on Nutrition Myths and Facts from Alex Black of Wicked Good Nutrition!

There’s a lot of crazy nutrition information out there, and the internet especially is full of contradicting claims about food, nutrition, and health. It can get confusing. This week I’m going to debunk a few nutrition myths regarding diet soda, meat, protein, and sugar, and provide you with a delicious, not to be missed paleo fried green tomato recipe.So, can you guess if these statements are myth or fact? Scroll down past the adorable dog for the answers and explanations!

1. Brown eggs are healthier than white eggs
2. Simple sugar should always be avoided
3. Diet soda is harmless because it is calorie free
4. Red meat is good for you and can be part of a well-balanced diet
5. More protein = bigger muscles