Command Sgt. Maj. Martin "Gunny" Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.
He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts. He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.
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Today we start our annual Memorial Weekend Hero Workout Challenge. We have programmed Hero Workouts today, Saturday, Sunday and of course Murph on Monday. Saturday and Sunday's Hero workouts can easily be done at park so you have no excuse if you can't make it to the gym:)
Today we are honoring U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania. Otis was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. He joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. He trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian. Up To Speed
I recently discovered Substack and I'm loving all the articles on health, fitness and cooking. I subscribed to Michael Easter's 2% and have already created a great reading list for the summer. On Monday, he wrote about the newest research on female athletes. He highlighted a new book, Up to Speed: The Groundbreaking Science of Women Athletes by Christine Yu. I immediately bought the book and have been listening on Audible as I clean the gym, cook dinner and drive. It's SO GOOD!
If you train with a purpose, you are an athlete. That's why I refer to all of you at the gym as athletes. We, Kendra, Dover, Anne, James and me are your coaches. It's our job to not only help you achieve your goals, but to also share with you the latest research on exercise and nutrition so you can improve your healthspan. âFor us women, the research has been thin for the past 100 years. I mentioned this in Monday's blog where a recent Whoop search found that only 6% of existing athletic performance research is focused on women. In Christine Yu's book, Up to Speed, she explores the history of women in athletic performance research and shares the latest findings. Yes, we've come a long way baby, and we will have miles to go before we are even half way there. Check out this Principles of Performance podcast that explores the findings of Christine Yu's research. Enjoy! Poop Health
Pooping, the frequency, the volume, the consistency, etc., has been a concern of folks for a long time. Did you know that enema use, according to the Lavage Wellness Center, "is 'one of the oldest medical procedures still in use today.' Tribal women in Africa, and elsewhere, routinely use it on their children. The earliest medical text in existence, the Egyptian Ebers Papyrus, (1,500 B.C.) mentions it."
No Shit:) Talking about poop makes most of us giggle. Great, laugh away. But, no body laughs when you haven't pooped in days. Or your poop is suddenly a pressing problem. Your poop is an important indicator of your health and there a boat load of things that impact it. I recently came across this great post by the brilliant duo of women doctors behind the Unbiased Science podcast. Have you experienced an epic coffee poop or period poop? Here's some info on why these things turn you into a smooth operator. â Coffee: while not fully understood, there are some working theories. First, coffee (caffeinated and decaf) contain chlorogenic acid. This leads to secretion of gastrin in the stomach, which stimulates smooth muscle contractions in the GI tract, called peristalsis, to move stool through the gut. However, caffeinated coffee has a greater impact than decaf, so there is likely a contribution from caffeine. Data suggest that caffeine relaxes smooth muscles in the GI tract, which promotes BMs.
I want you to pay attention to your poop. I give a $h!t about you, and I want you to give a $h!t every day and pay attention to it.
Your poop can give you a big insight into your health. It's shape, smell, consistency and frequency can clue you in to the affect of your lifestyle choices. Here is a great infographic about poop health from the Precision Nutrition folks |
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