CrossFit Citadel

Super Bowl champ Mark Herzlich shares his inspirational story and talks about how CrossFit helped him regain his strength after battling cancer. Julie Buehler reports.

It was Super Bowl week in Indianapolis, and Mark Herzlich and his team, the New York Giants, were taking on the New England Patriots for a world championship. Microphones were shoved inches from his mouth, one removed only to be replaced with another. Personal questions rained on him. But he didn’t complain. Things have turned out OK.

When Herzlich was introduced to CrossFit, he had recently had a titanium rod implanted in his left femur to strengthen the body’s biggest bone. He had endured months of chemotherapy and radiation and physical therapy.

By the time Herzlich—a self-described "workout freak”—was ready for physical activity, he certainly wasn’t the hulking, 6-foot-4, 245-lb. Boston College linebacker who was projected to be a first-round pick in the 2009 NFL Draft.

But he persevered and battled his way into the NFL. And now he’s a Super Bowl champion.

WOD

A) L-sit (rings) 20s, 15s, 10s

B) Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Post total time.

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.



Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

Tabata - 20sec work, 10 sec rest of:
 
Pull -ups x 8
Sled Pull (forward) x 8
KB Swing x 8
Sit-up x 8

_Robb Wolf (paleo guru) points out a few important facts in this video:

• *Some populations in the world that have high intake of dietary fats and high cholesterol show no signs of any type of cardivascular disease
• *25-30% of heart attacks and strokes reported in the US are from people who have low normal cholesterol levels – this raises the question as to what is actually the cause??
• *HDL is good cholesterol, LDL is the bad cholesterol which has been largely linked to an inflammatory diet and high carb intake. But systemic inflammation seems to be the biggest contributing factor. No doubt caused by all the *bad* foods many of us eat. Processed foods, vegetable oils, grains, sugars etc.
• *Robb also points out that research actually shows that we know very little. That in actual fact there is a *whole* lot more we really need to know about how nutrition affects the body.
• *On top of that we aren’t really trying to fix problems, we are always trying to manage them at best with medications and so forth. And generally we are only looking at one part of the puzzle and not as a combination of the whole picture.
• *The point being that when it comes to cholesterol there is no need to worry, information we have been given in the past is largely inaccurate and only highlights the reason why we need to question everything we are told.

_WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Work those POSE drills! Just like we practice our Oly lifting and gymnastics, we must practice our running skill. Below Dr. Romanov shows us a few drills everyone should do before running. Perception is key.

_
WOD
3 rounds for time of:
15 Pull-up (strict)s
15 Burpee Box Jumps
20 m Handstand Walk

Post total time.