Pikes Peak CrossFit

On-Ramp / CrossFit Start-up

The next two On-ramps are up and available. Both start February 6th. Classes run Mon, Tues, and Thurs for two weeks. These on-ramps will be held 9:30 am, and 6:30 pm and after you complete the on-ramp sessions you get a one month unlimited membership included. Register 7 days prior to start and get a discounted price. Click On-ramp to register.

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January 29, 2012

01-30-12 / Claen and Jerk

Clean and Jerk 1-1-1-1-1-1-1 reps

Yes, It's a full squat!

Michael Lynch 290lbs. Post loads to comments.

Compare to 111202.

"Pull-Up Virtuosity: Part 1" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

Outlaw CrossFit Plans for the Open - video [wmv] [mov]

WOD Demo with Michael Lynch and Eric O'Connor - video [wmv] [mov] [HD mov]

"I never learned from a man who agreed with me."
- Robert A. Heinlein

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Birthday WOD for Trainer extraordinaire Kristina and Morgan's new baby Noah

Happy Birthday Kristina and Morgan's New Baby Noah

3rds of:

5 Muscle-ups

5 Bodyweight Power Clean and Jerks

5 Up and over on the pull-up bar

5 Bodyweight Front Squats

60' Handstand walk

A little science and why your friends tell you that protein based diet are dangerous.

Question: What is Ketosis?

Answer: A lot of people are confused by the term "ketosis." You may read that it is a "dangerous state" for the body, and it does sound abnormal to be "in ketosis." But ketosis merely means that our bodies are using fat for energy. Ketones (also called ketone bodies) are molecules generated during fat metabolism, whether from the fat in the guacamole you just ate or fat you were carrying around your middle. When our bodies are breaking down fat for energy, most of the it gets converted more or less directly to ATP. (Remember high school biology? This is the "energy molecule.") But ketones are also produced as part of the process.

When people eat less carbohydrate, their bodies turn to fat for energy, so it makes sense that more ketones are generated. Some of those ketones (acetoacetate and ß-hydroxybutyrate) are used for energy; the heart muscle and kidneys, for example, prefer ketones to glucose. Most cells, including the brain cells, are able to use ketones for at least part of their energy. But there is one type of ketone molecule, called acetone, that cannot be used and is excreted as waste, mostly in the urine and breath (sometimes causing a distinct breath odor).

If enough acetone is in our urine, it can be detected using a dipstick commonly called by the brand name Ketostix (though there are other brands, as well). Even though everyone is generating ketones continuously, this detection in the urine is what is commonly called "ketosis."

The higher the concentration of ketones in the urine, the more purple the sticks will turn. The Atkins Diet, in particular, advises people to monitor ketosis as an indication of fat burning. Other reduced carbohydrate diets don't pay much attention to this, or aren't low enough in carbs to make much of an impression on the sticks. (The latter type of diet is sometimes called a "nonketogenic" low-carb diet.)

Why do some people think ketosis is a bad thing?

There is an assumption that if a body is burning a lot of fat for energy, it must not be getting "enough" glucose. However, there is no indication, from studying people on reduced carbohydrate diets, that this is the case (though there is usually a short period of adjustment -- less than a week, in most cases). Although it's true that our bodies can't break fat down into glucose (though, interestingly, they easily use glucose to make fat), our bodies can convert some of the protein we eat into glucose. Indeed, this works well for people who don't tolerate a lot of sugar, because this conversion happens slowly so it doesn't spike blood glucose.

A dangerous condition called ketoacidosis can develop in those with type 1 diabetes, and it is sometimes confused with normal ketosis. The body usually avoids this state by producing insulin, but people with type 1 diabetes are unable to produce insulin. Even most people with type 2 diabetes who inject insulin usually produce enough insulin of their own to prevent ketoacidosis.

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January 27, 2012

01-28-12 / "Desforges"

"Desforges"

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Keith Nelson 36:59. Post time to comments.

Enlarge image

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

WOD Demo with Keith Nelson - video [wmv] [mov]

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January 26, 2012

01-27-12 / Back Squats, Rope Climbs

For time:
75,55 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75,55 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75,55 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75,55 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75,55 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents