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Online home of the Herbert W. Armstrong fitness community When you do a WOD, click "I did this!" at the end of the post. If you want, post a comment. . P.E. Men . P.E. Women .Big Tent .Endurance/Marathon .Silver Club .Tough Mud .Your WODsGymnasticsMobilityStrength Community Health Inspiration Instruction Videos What Is This? Latest Entries » The tradition continues Filed Under: .Your WODs by Mr. H — Leave a comment November 23, 2023 Seven of us this year—a couple of newcomers: Zach Williams and Nick Tolis! We finished in 55:52. Beautiful night! 0 I did this! Comment Another Midnight Murph! Filed Under: .Your WODs by Mr. H — Leave a comment November 28, 2022 Nine of us this time, in a night-before-Thanksgiving challenge—including newcomer Kyle March. Well done, Kyle! And Mr. Burns joined us as well. Finished in 59:42. Good times! 0 I did this! Comment Smiling makes you a better runner Filed Under: .Your WODs by Mr. H — Leave a comment August 29, 2022 By Noel Brick, Richard Metcalfe, The Conversation Many top athletes use periodic smiling during performances to relax and cope A study finds that runners used 2.8% less energy while smiling than frowning For athletes of all levels, endurance – how long they can keep going at their chosen sport – is made up of physiological and psychological factors. Physiological factors include cardiovascular fitness, and how efficient an athlete is at using energy (their movement economy”). A critical psychological factor, on the other hand, is perceived effort , or how hard we feel we are working during an activity. The lower our perceived effort, the easier we feel that an activity is. Crucially, any strategy that reduces how much an athlete perceives it to be an effort generally has a positive effect on endurance performance. One of the more surprising approaches could be to deliberately manipulate one’s facial expression. As peculiar as it may seem, many top athletes, including Olympic marathon gold medallist Eliud Kipchoge, strategically use periodic s miling during performance to relax and cope. Read more at https://www.cnn.com/2018/02/12/health/smile-running-energy-partner 0 I did this! Comment Welcome to the Zone! Filed Under: .Your WODs by Dan Burns — Leave a comment August 25, 2022 Below are a couple articles explaining the Zone Diet and how to determine how much to eat. The first article is from the CrossFit journal and it contains some recipes for snacks and meals ranging from one to five blocks. https://library.crossfit.com/free/pdf/CFJ_2015_05_Zone6.pdf https://zonediet.com/resources/food-blocks/ https://journal.crossfit.com/article/nutrition-brief-how-much-food-should-i-eat For the first few weeks, we recommend keeping track of your food intake with a journal. It will help ensure that are meeting the necessary macronutrient percentages based on your body type and activity load. Here is blank copy of a daily journal. Daily-FOOD-JOURNALblank Download 0 I did this! Comment Epic Midnight Murph! Filed Under: .Tough Mud by Mr. H — Leave a comment November 28, 2021 Fifteen manly men staved off the nausea of a post-Thanksgiving Murph and finished this year. That’s one of the largest groups we’ve ever had. And we completed it in 54:03—one of the best times ever (actually just a few seconds off the record from 2017—53:45). Well done, men of Israel! 0 I did this! Comment Out-of-class WOD week 8/23 Filed Under: .Your WODs by Dan Burns — Leave a comment August 27, 2021 For time: 100m Walking Lunge 800m Run 100 Air Squats [WOD = 3 points] Freshmen version : For reps and distance- Walking lunges, 2 minutes Run, 4 minutes (run 2 minutes, then run back to start point) Squat, 2 minutes 0 I did this! Comment « Older Entries The community speaks: Mary Changa wanje on HWACFCPM!! 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