RMSDF

Buy In

400 Meter Row

50 Left & Right Wood Choppers

25 Burpee Pull ups

WOD

CrossFit Total 10 rds for time

Squat - Press - Dead Lift

1 rep each for 10 rounds

load three bars with your max in each of the three lifts

WOD

21-15-9

KB Swings (35-70) & Push Ups

Rest 2 minutes

21-15-9

Dead Lift (225- 135) & Hand Stand Push Ups

Row 400 meters - 30 20" Box Jumps - 30 Wall Ball Shots

4 rds for time 20 min time limit

8 Signs You Are Overtraining | Mark's Daily Apple

8 Signs You Are Overtraining | Mark's Daily Apple

Posted using ShareThis

5 X 1

Weighted Pull Ups

WOD

FRAN

21-15-9

Thrusters & Pull ups

Hang Power Cleans

5 x 1 

WOD

Team Work Out: only 1 partner can work at a time

Max Reps Dive Bomber Push Ups  - Total Weight Dead Lift

in 15 Minutes

Full Tilt aka Lane B going after DL's Look out Evan! F.T. is already a force in fight class

Marks Daily Apple Post

What I Mean by “Reprogram Your Genes”

From time to time I’ll get a comment from a skeptical reader that says something like, “I don’t think it’s possible to reprogram your genes through diet/lifestyle. Of course our genes are set at birth and our DNA, or program, is copied into every cell of our bodies. You cannot modify or reprogram your genetic code.” I’d like to address this misunderstanding.

One of the best ways to illustrate what I mean by “reprogram your genes” is to use the analogy that Duke University’s Randy Jirtle, Ph.D., uses in the following videos. Think of your genome as being like computer hardware. If you were to program your computer you wouldn’t be changing the hardware, rather, you would be changing the software that tells the computer what to do. So just as we talk about reprogramming or programming a computer and don’t suggest that the hardware itself has changed we likewise can talk about reprogramming our genes without suggesting that the genes have changed. In the case of genes what we are really changing is the epigenome. To quote Dr. Jirtle, “the epigenome would be like the software that tells the computer when to work, how to work and how much.”

Luckily for us our genes are not our destiny. We have immense control through lifestyle behaviors to turn some genes on and other genes off for desired physical results. Watch these videos for it to all come together if it hasn’t already.

There are multiple future possible versions of you. It’s up to you to decide which version you will become. It’s up to you to make lifestyle choices that direct genes toward fat burning, muscle building, longevity and wellness, and away from fat storing, muscle wasting, disease and illness.

This is what The Primal Blueprint is all about. It’s why the sub-title of my book is “Reprogram Your Genes for Effortless Weight Loss, Vibrant Health and Boundless Energy”. And it’s what we talk about (either directly or indirectly) day-in and day-out here at Mark’s Daily Apple. We tend to focus on the practical, but epigenetics is at the heart of why we do what we do. Living like Grok just happens to be the best starting point for directing gene expression.

So my tip to you today comes straight from the lips of Madonna: Express Yourself.

Hat tip to MDA reader Samson for the videos.

Posted from Marks Daily Apple / Mark Sisson

Related Posts...

1. Reprogramming Your Genes Starts with Reprogramming Your Mind
2. Control Your Lifestyle, Control Your Genes
3. Dear Mark: Gene Expression
4. Nature Tops Nurture? Scientists Wrong Again…

Hey Paleo!

Check Out Sprouts Farmers Market!

I went last night, It's a great store with great deals on bulk nuts ans so much more. You can sign up on there website for internet coupons ect. They have a great unsalted Macadamia Nuts. They are only a $0.60 more then Costco, local and no drive oh and unsalted, which is better for you. Well worth 60 cents.

 

Sprouts.com

2.18.10

Front Squats

5x3

WOD

Row

5 - 2 minute  intervals  with 1 minute active rest

5 - 1 minute intervals with 1 minute active rest

active rest = what ever you can do for reps after you catch your breath

push ups, dips, squats, sit ups, jumping jacks, sledge hammer strikes, bridge ect

Cash out 

Watt Contest 2 rds

30 second row for  max watts and average watts rest 1 minute

WOD

5rds Max time allowed 15 min

10 KB Swings

10 KB Windmills

15 Plank Push Ups

15 Air Squats

15 Ab Mat Sit Ups

5 Pull Ups