We broke out the Concept 2 rowers for the first time! 
Today was a real test of Strength endurance...
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1 minute of work: 30 seconds for transition/rest after each exercise
Non-stop clock
3 rounds
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6 stations:
Row for Calories
Box Jump
Chins
DB Thruster
KB Swing
Rest
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Load:
Box Jump: Pro 26", Pack 20"
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Dumbbell Thruster:
Women: Pro 30lb, Pack 25lb, Porch 20lb
Men: Pro 40lb, Pack 35lb, Porch 30lb
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Kettlebell Swing:
Women: Pro 55lb, Pack 45lb, Porch 35lb
Men: Pro 72lb, Pack 55lb, Porch 50lb
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8 comments:
I am so loving the rowers! I hope you incorporate them a lot in future workouts!
Be inspired, very inspired!
Highest single ouput rower:
Women: Cara = 22
Men: Paul = 26
Both had a long aggressive pull
Highest single output Box Jump:
Women Leslie = 22
Men Chris = 25 (pro w/20lb vest!)
Highest single output Chin:
Women: Leslie = 13
Men: Mike = 25
Highest single output DB Thrust:
Women: Sarah = 20 (20lb)
Men: Jack = 17 (40lb)
Men: Steven = 17 (35lb)
Highest single output KB Swing:
Women: Sarah = 27 (45lb)
Men: Mike = 30 (72lb)
Pro with 20lb weight vest:
Chriss 240
Ray 225
Pro:
Mike 302
Joel 284
Jack 271
Jud 212 pink
Pack:
Steven 275
Vivek 228
James 205
Pack KB, Porch DB:
Elizabeth 254
Sarah 219 thinx2
Cara 188 thinx2
AndreaT 180 Pink?
Che 240 jumping chin
Porch:
Leslie 260
Paul 255
KD 217
Julie 191
Danny 186
Mel 193 thin
Katie 203 pink
Noelle 186 pink?
Gar 204 blue
TerenceE 189 blue
Dave 175 blue
Highest total ouput rower:
Women: Cara = 54
Men: Paul = 71
Highest total output Box Jump:
Women Leslie = 66
Men Joel = 64 (pro)
Highest total output Chin:
Women: Leslie = 35
Men: Mike = 64
Highest total output DB Thrust:
Women: Elizabeth = 53 (20lb)
Men: Jack = 48 (40lb)
Men: Steven = 49 (35lb)
Highest single output KB Swing:
Women: Sarah = 67 (45lb)
Men: Mike = 81 (72lb)
Wow - that's the first time I've been highest at anything!
WEDNESDAY, Oct. 24 (HealthDay News) -- Jane Ross, a 42-year-old Boston area gym buff, is honest about it: When exercising, she sometimes grunts.
I think it's part of going to a gym -- I grunt during a workout, and I think that most people do," said the mom and former personal trainer. "When you are exerting yourself, it's a release."
But not everyone is so accepting of those loud fitness club exhalations.
Late last year, Albert Argibay, a Wappinger Falls, N.Y., bodybuilder and state correction officer, was escorted by police out of the Planet Fitness gym he was a member of, after another member complained to management of his loud grunting during weightlifting.
Planet Fitness, a national chain, has a solid "no-grunting" policy in place and Argibay's noisemaking -- along with a resulting verbal tussle with management -- cost him his membership, The New York Times reported.
The story spawned headlines and much debate, with the grunt-prone lined up on one side and annoyed non-grunters on the other. The former say grunting boosts their workouts, while the latter claim it's just so much hot air.
Each side has its advocates.
Dennis O'Connell is a certified strength and conditioning specialist and professor and chairman of physical therapy at Hardin-Simmons University in Abilene, Texas. He has led two studies assessing grunting's ability to maximize exercise output.
During the research, O'Connell had a variety of people lift a heavy dead weight and pull that weight upward until they straightened their bodies into an upright position. Participants were told to either grunt or stay quiet during the lift.
"Very experienced lifters that normally grunted when they lifted did have about a 1 percent improvement with grunting," O'Connell said.
That pattern was repeated with the other lifters who grunted, he added. "A group of college football players -- they, of course, also lifted weights fairly regularly -- showed a 2 percent improvement. And the untrained group -- graduate students in physical therapy -- had about a 5 percent increase," he said.
When these improvements were spread across the total group, they did not reach statistical significance, O'Connell noted, so there's no firm conclusion that grunting will always boost a gym-goer's performance.
"But, for some people, there was actually a small percentage increase when they grunted, in terms of the force produced," O'Connell said. For that reason, "I wouldn't be trying to tell people not to grunt," he said.
Just how these loud vocalizations might improve force output remains unclear. O'Connell said studies done elsewhere have suggested one theory -- that grunting quiets inhibitory nerves cells in the spinal cord. Those cells would normally impede the ability of muscles to contract and generate force, he said.
But other experts aren't sure any of that holds water.
"As far as anything going on physiologically [with grunting], I'm not aware of any data or studies that have revealed that," said Larry Birnbaum, an exercise physiologist based in Duluth, Minn.
"The only thing I can think of is that it's a psychological thing," he said. "But psychology is very important in sports in general -- if you think you can, it raises the possibility that you can."
Belisa Vranich, a sports psychologist for Gold's Gym Fitness in New York City, believes that for the average workout fan, grunting is probably unnecessary.
"Some people grunt to give others the impression that [the grunters] are doing a lot of work. It's just like flexing and strutting, trying to attract attention," she told the Orange County Register. "The other reason is a more physical one -- they're not breathing properly. In order to grunt, they have to hold their breath and exhale forcefully."
O'Connell said there might be a means of ending fitness-club feuds linked to grunting.
"I think that [gym goers] might look at deep breathing in and out without necessarily the vocalization," he said. Instead of that loud burst of sound, "they may try and practice giving a little less 'auditory stimulation' for the rest of us," O'Connell advised.
But Ross believes people should lighten up and accept the occasional grunt as part of the gym experience.
"I'm kind of in my own world when I'm at the gym, and I think most people are like that," she said. "So, between songs or if your iPod breaks, you're sometimes aware that people are grunting. And that's just the deal."
That article is hilarious, and kind of sad. Who the hell complains about someone grunting during their work out? I know that I've started grunting a bit when I'm really exerting myself, and I can't help it. Then again, the average gym-goer isn't working quite as hard as the average cross-fitter!
Ray, I have to hand it to you... you have a knack for finding this stuff. This is scary, yet interesting. Who seriously gets in a fight about grunting? I'm becoming a fan of grunting myself.
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