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Tuesday, May 31, 2011

Memorial Day

Monday was a very touching and special Memorial Day workout at PSKC. We started off the workout by asking a very simple question...

"What did you do last year for Memorial Day, did it have anything to do with honoring those who gave their life so you may be free?".

This year I wanted to make sure everyone knew the answer to that question if they were ever asked it..

To honor the sacrifice of Scioto County's heroes, we did the Hero workout "Murph" in honor of US Navy SEAL Michael Murphy. To begin the workout, we talked about the 6018 US military members who have given their lives in the current conflicts in Iraq and Afghanistan. We read aloud the names of the last six servicemen killed in Iraq and Afghanistan...

Staff Sgt. Kristofferson B. Lorenzo

Pfc. William S. Blevins

Pvt. Andrew M. Krippner

Pvt. Thomas C. Allers

Sgt. 1st Class Clifford E. Beattie

Pfc. Ramon Mora Jr.

After reading the names aloud we then played Taps..

the playing of Taps is emotional for all
After we played Taps each person started their mile run to the Scioto County Veterans' Memorial. Prior to leaving the compound each person was to carry a rose or flag with them to be emplaced upon the memorial..

As they dropped off the rose/flower each person was to choose a name on the wall and memorize it as they returned to the PSKC compound. Once they got inside they wrote they name on the whiteboard and did the rest of the workout in that person's honor.

Then it was time for the lion's share of the Murph workout:
100 pullups
200 pushups
300 squats
*wearing a 20lb weightvest if it's available

Then it was time for the final mile run back to the Veterans' Memorial...

I want to send a big thanks to all those who participated and more importantly honored our heroes' memory. Even the local paper picked up on it, although not 100% accurate on the details, the message got across. Click HERE

And here's a little video of the Memorial Day Murph...

As you can tell, PSKC is far more than just a "gym".

We will not settle for mediocrity, weakness, or the status quo.

We are a community

We are strong

We care


If this sounds like something you want to be apart of, we'd love to have you. The next intro class is this Wednesday at 5pm.

Thursday, May 26, 2011

Monday Memorial Day "Murph" at 0830

The Machine going old school with the "two hands anyhow"
This week has been kicking! After the Gauntlet everyone is geared up and ready to train! Also, more importantly this week we added morning classes to the schedule! Now that the Cyborg herself (Coach Mo) has the summer off, she is running classes at 9am on Tuesdays and Fridays. We had an awesome showing on Tuesday, and are very pleased to be able to offer more class times for you guys. Based on how attendance goes this summer, we want to be able to put them on the schedule permanently.

Also, Ann Marie's running clinic has been moved up to 9am as well on Wednesdays. If you can you definitely need to take this class!

This weekend is Memorial Day which a great opportunity to spend time with loved ones, do some grilling, and just enjoy the awesomeness that is America. In the midst of all these activities please take some time to think about what Memorial Day is all about. It's a chance to honor all the military men and women who gave their lives so we can have this long weekend by the pool, hugging our loved ones, and sharing the joy of friendship and freedom.

On Monday at PSKC, we are shutting down classes in the evening however we are going to have a very special 0830 workout entitled "Murph". Murph is a Crossfit workout that was developed to honor LT. Michael Murphy, a US Navy SEAL who gave his life in battle so his teammates had a chance to fight and live. For his actions in Afghanistan he received the Medal of Honor. His incredible story is chronicled by his teammate, Marcus Luttrrel in the book Lone Survivor.

CrossFit Champions - "Murph" from Matt & Pam Munson on Vimeo.

Murph is a 1 mile run
100 pullups
200 pushups
300 squats
end with a 1 mile run, all while wearing body armor or a 20lb weight vest if you have one.

As you can tell Murph is a tall order, and you can do 1/2 Murph (1/2 mile run, 50 pullups, 100 pushups, 150 squats, 1/2 mile run) as a scaled option.

It's long and it sucks, no doubt. But take that time to think about several thousand precious lives throughout the course of history who gave you the gift of freedom...the ultimate act of sacrifice. Honor their sacrifice with a tiny miniscule sacrifice of your own.

Wednesday, May 25, 2011


Disclaimer: I'm not a doctor, registered dietician, nutrionist, guru, or expert. Do your own research and experimentation. All I can tell you about is the results from my own experience and more importantly the members of PSKC. Now that my lawyer is happy, let's get on with it.

Look at the picture, honestly of all my grade cards in life, I'm pretty proud of this one, because it's stone cold proof that the primal/paleo way of eating is healthy for you. I was forunate enough to be able to get my blood lipids levels checked the other day (May 13th to be exact). I wanted to see if this Primal/Paleo way of eating lived up the hype. About the last 5-6 months I've been pretty good about sticking to the 80/20 rule and really changed my dietary habits to focusing on eating natural/organic (non-processed) meat, veggies, nuts, and fruits. A diet that his pretty high in fat, but relatively moderate to low in carbohydrate intake... if I believed everything I read and watch I should be ready to croak from cardiovascular disease and my arteries should look like sludge. After all, how could a diet high in fat be good for you?

Look at the numbers in the photo above:
total cholesterol = 141 (under 200 is considered good)
HDL = 45 (greater than 40 is considered good)
LDL = machine couldn't read it because it couldn't read my tri-count, going out on a limb here and assuming it's pretty low.
triglycerides = less than 45 (I don't have a specific number because the Nurse informed me that the machine stops reading at 45)
fasting glucose = 96 (under 100 is considered good, and admittedly I would have liked to saw lower than 96)

So what gives? How is this possible with all the high amounts of animal based fats and dietary cholesterol I consume? After all I probably average 15 whole organic eggs a week for breakfast. Do the nutritional breakdown on that:
1 whole egg = 14 grams of total fat, and 577mg of cholesterol (which is 192% of the recommended daily intake of dietary cholesterol from 1 egg!)

So within a week from eggs alone ( and that's just breakfast) I'm consuming 210 grams of fat and 8655mg of cholesterol, but yet my total cholesterol = 141 and my tri-count (which measures a type of fat found in your blood) is so low that the machine can't even register it?! Here's a good explanation:

Well let's go with the argument that I've got "good genes" and I've possibly had good blood lipid levels my whole life. C'mon I started going bald when I was 21, my grandfather and uncles have died from heart attacks, and my mom is on cholesterol I don't think that's the case. Nonetheless, I just happened to find my physical when I left active duty, now mind you this was almost exactly 4 years (2007) ago when I was 26 and on active military duty....surely my numbers would be the same if not better right? ....WRONG. Take a look for yourself.

total cholesterol = 202
HDL = 41
LDL = 129
tri's = 160
glucose  = 103

In every single category I improved, compare it to the first photo. Is it solely because of increased fat and protein intake? That's got something to do with it. But the main reason is because of my decreased carbohydrate intake. The real culprit behind metabolic syndrome, obesity, and disease.

Still think I'm full of shit? "Think about this: there is actually no requirement for any “essential dietary carbohydrates” in human nutrition." Spend some time reading this explaining how fat is healthy.

So you might agree with me about excess carbs in the form of sugars and processed food. But good old fashioned grains are still good for me right? Think again..

I'm just simply stating what I've done and I've got the numbers/proof to back me up. And it's not only me, lots of people at the gym are catching on. Has anyone seen Shep (down 50 lbs since January) or Troy (down 20-30 lbs and keeping up with guys half his age) lately?

And as for myself? You've seen the blood work numbers..and for the first time since high school/college days I'm close to being under 200lbs..but yet my deadlift is getting closer to 500. I'm sold, I'm eating ground buffalo, mushrooms, and spinach as I write this... and I've never felt better...

Tuesday, May 24, 2011

2011 Gauntlet Photo Essay

The Machine ringing the bell on an awesome day
Saturday, May 21st 2011 - such an amazing and incredible day at PSKC. There are so many people to thank that made the first PSKC Gauntlet an amazing success. First I'd like to thank our sponsors; Donna Wolery of Farmers Insurance, and Kelly Chabot of the Relaxation Station, both local small businesses here in Portsmouth. These ladies are the best at what they do.

Secondly, a huge thanks to the volunteers/judges. Garett, Shep, Mo, Muscle Hamster, and Dave. More than just judging and helping out...PSKC would not be what it is without your help. I am honored to call you guys my friends.

Lastly, those who stepped up and threw down. You made it an amazing event. When you weren't competing, you were cheering your friends and fellow competitors on. A true demonstration of class. A huge thanks to Derek. This guy made the trip down from Chillicothe to compete. NOT TO MENTION HE HAD HIS HIP REPLACED IN JANUARY. Simply beautiful and amazing...he had to scale somethings...but there was no scaling his heart...especially during the 1/4 mile carry and 1/4 mile run. I guess that's what I've come to expect from veterans...God bless them.

Onto the action! The first event was pullups for males and flexed arm hang for females. Matt took top score with 22 pullups, followed closely by the SnatchMaster Wes with 21. GI Jane took top time with 2 minutes, followed by the Golden Girl at 1:26

Next event was the daunted 5:00 Snatch Test. Primetime did the most snatches with a 35 lbr a staggering 107 and the wife finished with 98 with the 35. In the guys, the SnatchMaster finished with 98 reps followed by Baby Boy with 91.

Next up was the Quad annihilating 2 minute Goblet Squat test. The 48 yr old Machine topped off with 61 followed closely by Baby Boy with 60. In the ladies, Beast Mode finished with 61, followed closely by the wife with 60

Next up was the brutal quarter mile kettlebell carry followed by the quarter mile sprint. This was a true test of just how much you could endure the suck. Fastest females were Beast Mode at 5:22 followed by Diane at 5:30. Pete took fastest time at 4:21 followed by SSG Rogers at 5:07

Derek = an amazing man doing an amazing thing..

Finally it was time for the surprise "finisher" which was just uncalled for. You did 30 Thrusters (m44/f26), hit a 200 m run, followed by 10 burpees, then 20 thrusters, 200m sprint, and 20 burpees. Then ended with 10 thrusters, sprint, and 30 burpees. Then run and ring the bell to signify time. The photos tell the tale..



Each and everyone that signed up and completed this half day of brutalness are all amazing. This was definitely a highlight of PSKC. Next year will only be bigger and better!