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We will be resuming our normal tomorrow!


The athlete's heart (that's you, CrossFitters!!!):

Here is an interesting article I came across about the size and ability of an athletic individual's heart. Here is an excerpt from the article:

"Athlete's Heart"

Conditioning causes physical and electrical changes in the heart, creating a beneficial condition called "athlete's heart." Aerobic training, such as running or swimming, causes your heart to develop larger heart chambers. Participants in anaerobic sports, such as weightlifting, increase the thickness and strength of their heart muscles. Mixing the two types of training creates both types of heart improvement. During intense exercise, the hearts of highly trained athletes pump as much as twice the volume of blood as the hearts of untrained people.

Doesn't that type of training sound very familiar???

Here is the article in its entirety:



My interest in the subject of the heart was sparked while reading the book, The Paleo Solution by Robb Wolf a while back. He discusses how the "athlete's heart" is now seen as a medical anomaly (much larger and more muscular and can pump far more affectively), whereas the "normal heart" is much smaller in size and much less functional. It is pretty sad that we have accepted the smaller, weaker heart as the norm. It is no wonder why heart disease is the number one killer of Americans, by far! To quote Mark Rippetoe (weightlifting coach), "Strong people are generally harder to kill."


If diet and exercise is the remedy for heart disease and type 2 diabetes, why isn't this promoted as the normal way of life? You all should feel proud that you are engaged in a healthy and sustainable lifestyle that will lead to greater long term health!!! Give yourselves a HUGE pat on the back!!!




Workout for Tomorrow:


Complete as many rounds as possible in 4 minutes of:


5 Power Cleans @ 155#'s

5 V Ups

5 Deadlift's @ 155#'s

5 Push Ups (with a release if you are more advanced)


Immediately after the round is over hold the squat position against the wall for as long as possible with a maximum of 2 minutes.


The time that you hold the squat dictates the amount of rest you get before your next round. Yes, you could game it and not do any squat holds (not encouraged and not the goal)...this would mean you would automatically be right back on the bar for the workout though. The squat hold is a mental test, see how hard you can push yourself!


We will complete this for a total of 4 rounds. This workout may change depending on how effective we feel it is. 


A picture from the "Old CrossFit Santa Clara" from the way-back machine... this is what the wall squat holds look like.




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