3 1/2 years old.  Perfectly executed box jump.  Get some.

You all may know that prevalence of overweight and obese kids and teens has more than doubled over the past 30 years. Although diet is the primary contributer to this epidemic, another important reason for this is that children are becoming less active. Besides enjoying the regular health benefits of exercise such as stronger muscles and bones, lower blood pressure, and lowering the risk for diabetes, kids who are physically fit have shown to be smarter than those who are not active. Here is an article by Gretchen Reynolds from the New York Times, that highlights several published studies on children that show that exercise may lead to physiological changes in the brain which may translate to better performance in the classroom.

From the article:
“Fit children have shown to have a significantly larger basal ganglia, a key part of the brain that aids in maintaining attention and “executive control,” or the ability to coordinate actions and thoughts crisply”.

Read the full post here.

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Legitness of the Week

Donna Squat Clean PR 72×2/Deadlift PR 150×3
Katherine Squat Clean PR 70×3/Deadlift PR 125×4
Jessica Squat Clean PR 95×3/Deadlift PR 205×3
Ellie Squat Clean PR 105×3/Deadlift PR 190×3
Justin Squat Clean PR 175×3
Kasi Squat Clean PR 75×2
Dave Squat Clean PR 125×3
Heejin Squat Clean PR 45×3
Josh Squat Clean PR 215×3
Christin Squat Clean PR 85×3
Nik Squat Clean PR 205×3
Tina Deadlift PR 135×3
Michelle Deadlift PR 140×3
Rob P. Deadlift PR 330×3
Mike B. Deadlift PR 285×3
Lucinda Deadlift PR 130×3
Jin Deadlift PR 300×3
Lones Deadlift 235×3 (Sweat Shop Record)
Jin beer + 2 WOD’s = Front Squat PR
Aaron coming back from 1 month off and smoking Nasty Girls WOD
With only 1 previous muscle up, Charlie does all muscle ups Rx’d on Nasty Girls
Kristin gets her first muscle up, only second female at the Sweat Shop to get it.
Josh redeeming his ZOOKED performance on Thursday with beastly squat clean and jerk performance on friday.

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Friday’s WOD:

4 Rounds for time

7 Squat Clean & Jerk
18 KB Swings
200m Run

results:

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Thursday’s WOD:

4 Rounds for time

10 Hang Squat Cleans
2 Rope Climbs
20 Box Jumps

results:

At the Crossfit level 1 certification I attended 2 weeks ago, I was lucky to listen to an introductory lecture by Adrian Bozman, one of Crossfit’s Master trainers. One really cool topic he hit on was the importance of implementing functional exercises in Crossfit gyms. He spoke about 4 important points when explaining Crossfit’s principles of functional movements.

The first point was that functional movements are Natural. The movements learned at Crossfit are natural in the sense that no one person can lay claim to have invented the initial movement. Think about squats and deadlifts. How often do you stand up out of a chair or pick something off the ground? All we do at Crossfit is add a barbell, medball, or kettlebell to it.

The second point was that functional movements are Elemental. These movements are elemental in the sense that they follow a universal motor pattern. In functional exercises such as squats, cleans, deadlifts, kettlebell swings, and most sports movements such as jumping and running, ALL follow a similar motor pattern to extend the hip and knees together. Isolating either one with a machine only retards the improvement of your natural motor patterns.

The third point was that functional movements are Essential. They are essential in the sense that you cannot live a quality life without them. Think of what puts people in nursing or rest homes? Much of it is caused by the inability of a person to perform daily movements on their own. Crossfit focuses on essential functional movemnts like squats, cleans, and deadlifts, which can buffer the body to resist this decline in functionality from “aging” problems. What’s the likelihood of a 60 year old that could perform a proper deadlift or squat being unable to get out of bed or out of a chair? Very unlikely.

The last point was that functional movements are Safe. Yes safe. Compared to the isolated, single-joint counterparts, functional movements that follow our natural motor patterns and when performed correctly are safer!!!!

So who’s ready to do a quick set of prone leg curl machines??

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Legitness of the Week

Brian O. 125×5 Overhead Squat (PR)
Lucinda 55×5 Overhead Squat (PR)
Cody 145×5 Overhead Squat (PR)
Jessica 110×5 Overhead Squat (PR)
Jin 150×5 Overhead Squat (PR)
Joel 293×3 Deadlift (PR)
Charlie 305×3 Deadlift (PR)
Chris G. 357×3 Deadlift (PR)
Amy 145×4 Deadlift (PR)
Cassie 85×5 Deadlift (PR)
Ellie 185×3 Deadlift (PR)
CJ 335X3 Deadlift (PR)
Valerie 115×3 Deadlift (PR)
Brandon 305×3 Deadlift (PR)
Rob K 210×3 Deadlift (PR)
Marisa 115×5 Deadlift (PR)
Josh 265×3 Front Squat (PR)
Heejin 55×5 Overhead Squat (PR) & 125×3 Deadlift (PR)

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Friday’s WOD:

4 Rounds for time

403m run
10 Pullups
20 Pushups
30 Squats

results:

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Thursday’s WOD:

A) Deadlift
3-3-3-3-3

B)  500m Row
20 Wall Balls
15 Burpees

results:

After the tuesday workout, which ended in 50 double unders, I realized that I have a long way to go to master the double under. Curiously, I decided to see what tips jump rope “master” Buddy Lee had. Check out this video of Buddy Lee himself, after showing off his ridiculous skills to the crowd, demonstrating a great way to progress to the double under….

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Tuesday’s WOD:

750 m Row
15 Ring Dips
15 Pullups
15 DB Squat Cleans
15 Box Jumps 15 Toes to Bar
15 Burpees
15 KB Swings
250 m Row
403 m Run
50 Double Unders