Our Blog

Weekend – November 8-9, 2008

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We would like to recognize the three most frequent users of this website: Ted K., David O. and Mike “iheartpullups” S. How do we know this? Because they post their workout results.

These three gentlemen also follow our nutrition recommendations closely, consistently rank among our top performers, and have experienced some of the most significant physiological changes of any of our athletes. Congratulations, boys.

(It is worth noting that Amy D. often has better times than these three fellows, but she trains with us in the gym four times each week, so it is not her fault for not using the site as often.)

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Weekend – November 1-2, 2008


On Monday, October 27, Russ K. hit a full-depth, 225-pound front squat for one rep (after grabbing 215-pounds for three reps a few minutes earlier).

On Saturday, October 18, Mike S.—at a body weight of 153 pounds—nailed a 185-pound clean from the floor.

And, since our nutrition course on October 16, John S. has tightened up his diet and lost eight pounds!

In our opinion, the best shoes for training are the Puma H-Street and low-top, Converse Chuck Taylor All-Stars. Many indoor soccer shoes—those with traditional, vertical lacing patterns, are also good choices. Why? These shoes are minimalist; they do not change the normal alignment of the foot by elevating the heel. Because they are flexible and do not have any padding, they allow the muscles of the lower leg and foot to stabilize and fire during each foot strike—the way nature intended. In addition, without two inches of cushion separating the foot from the ground, stability is greatly increased, which is helpful for strength training. Over time, it has been our experience that training (and living) in these shoes improves performance by correcting musculoskeletal imbalances of the lower leg, up through the hip complex. And yes, you can run in these shoes.

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–Melody and John

Weekend – October 25-26, 2008

Jenn J.’s pushup, Amy D.’s L-sit and John S.—who grabbed a 3:34 1000m row time to start his session this week. With the rest of the workout waiting for him, that was either reckless or brilliant—we think the latter.

I-N-T-E-N-S-I-T-Y. Say it with us.

Find out how to improve your rowing here.

And Paleo eating gets more support here.

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Weekend – October 21-22, 2008

Some of the most important nutrition seminar take-aways: Jelly Bellies equal burpees, and the importance of fire safety on cheat days.

Here is an abstract from a recent study that explores the link between diabetes (impaired insulin response) and Alzheimer’s: Therapeutic Rescue of Neurodegeneration in Experimental Type 3 Diabetes: Relevance to Alzheimer’s Disease. de la Monte SM, Tong M, Lester-Coll N, Plater M Jr, Wands JR, Department of Medicine, Rhode Island Hospital and Brown Medical School, Providence, RI. Journal of Alzheimer’s Disease. 10(1):89-109, 2006 Sep. Alzheimer’s disease (AD) is associated with major impairments in insulin and insulin-like growth factor (IGF) gene expression and signaling in the brain. These abnormalities increase with severity of dementia, and are associated with deficiencies in energy metabolism and acetylcholine homeostasis. The co-existence of brain insulin/IGF deficiency and resistance suggests that AD may represent a brain-specific form of diabetes, i.e. Typediabetes. This hypothesis is supported by the findings in an experimental animal model in which intracerebral (ic) Streptozotocin (STZ) was used to deplete brain and not pancreatic insulin. The ic-STZ treatment produced brain-specific insulin depletion and insulin resistance are associated with progressive neurodegeneration that shares many features in common with AD. We now demonstrate that early treatment with peroxisome-proliferator activated receptor agonists can effectively prevent ic-STZ-induced neurodegeneration and its associated deficits in learning and memory. These effects were mediated by increased binding to insulin receptors, reduced levels of oxidative stress and tau phosphorylation, and increased choline acetyltransferase expression in the brain, suggesting that insulin sensitizer agents may have therapeutic efficacy in early AD.

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Weekend – October 11-12, 2008


We hope that you are as excited as we are for our nutrition seminar this Thursday, October 16. A reminder will be sent later this weekend to those who confirmed after the last email was distributed. If you plan to attend, please post any pressing questions that you would like answered to comments.