Sitting is the new smoking… Plus, stand-up desk recipe

There’s a saying going around that sitting is the new smoking. Subtle, right?

smoke sit

What happens to your body when you’re sitting down?

  • Sitting for too long slows down the body’s metabolism and the way the enzyme lipoprotein lipase breaks down our fat reserves
  • On the other hand, blood glucose levels and blood pressure both increase.

But without that activity, blood sugar levels and blood pressure keep creeping up, steadily damaging the inside of the arteries and raising the risk of diabetes, heart disease and stroke.

Getting more active and spending less time sitting down is the single biggest step you can take towards cutting the risk of developing those deadly diseases.

Ready to take a stand?

Standing desk ergonomics

Building a standing desk on a regular desk

When you’re working in a coworking space or in a regular office, the friction to go from sitting to standing is usually high:

  • You already have an existing desk in your workspace
  • Your boss would rather you die in your chair than live on your feet

So, what’s the IKEA recipe?

photo (5)


WOD 9.23.14 Tuesday


  • 300m Run

Then: 3 Rounds

  • 10 med ball cleans
  • 30sec wrist mobility
  • 10 Pass Thrus/halos
  • 30sec lunge stretch
  • 10 air squats


A. 5 sets

  • 3 Position Power Clean (pull from floor, above knee, pockets)

B.  4X

  • max reps T2B – rest 90 sec

C. “Elizabeth”

21-15-9 of:

  • Power Cleans (135/95#) (115/75#)
  • Ring Dips

D. Core: 3x

  • 12 Tire situps
  • 12 Dead Bugs
  • 20 sec. L-sit hold

WOD 7.10.14 Thursday

Warm up: Jump Rope – 200 turns

Foam Roll tight areas

Range of Motion/Activation:

  • 30 sec Ankle mobility on wall
  • 10 Kneeling rock-back elbows on Bench
  • 10 Glute bridge with 3 sec hold
  • 10 ea side Contralateral superman
  • 10 ea Y, T, I, W shoulder raise
  • 10 Groiners (slow mt. climbers with extra deep lunge: 5/side)
  • 10 ea Pistol walk
  • 10  squat with knee pry (hold vertical torso)
  • 10 PVC Overhead squat 3 sec hold at bottom


A. 3 Sets  CORE

  • 10 in-out abs
  • 3 Turkish Get-ups per side
  • 1 Set Dynamax Big Wheel

B. 2 sets: Descending weight

  • 6 Snatch grip deadlift
  • 6 Snatch pull from below knee
  • 6 Power snatch + overhead squat
  • 6 Full snatch

C. 3 RFT  (with DB or KB: find pressing weight)

  • 5 Goblet squat
  • 5 Romanian deadlift
  • 5 Standing 1-arm press
  • 40m 1-arm waiter’s walk (20m up w/ left; 20m back w/right)

WOD 7.3.14 Thursday… + Grilled Bok Choy

A. Strength
  • 3  Strict Press
  • 5 AbMat sit-ups
B. 5 RFT
  • 200 m Med Ball Run (20/14#)
  • 8 Strict Pull-ups
  • 12 Wall Balls (20/14#)
    Post total time to complete, and any scaling, in comments.
C. Shoulder Mobility Work
  • KB armbar- 2 min/side
  • banded OH distraction- 2 min/side
  • Chest stretch- 2 min

**** 4th of July Friday—Tomorrow— we will have only 1 beach workout in the morning– Meet at Ave C Stairs  @ 8:00AM


Grilled Bok Choy

Ready to grill? Throw some bok choy on the BBQ! Bok choy is packed with vitamins A, C and K, as well as beta carotene. This grilled bok choy has tender stems and crispy leaf edges.

Servings: 6

Here’s what you need…

2 lbs bok choy
1 Tablespoons olive oil
1/4 teaspoon garlic salt
1/8 teaspoon paprika
1/8 teaspoon black pepper
1 teaspoon seasoned salt

Preheat grill and lightly oil the grate.
In a small bowl combine the oil and seasonings. Mix well.
Slice the bottom off the head of bok choy, and wash each stem.
Lay bok choy on prepared grill. Brush with the seasoned oil mixture. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.
Transfer to platter and serve.

Nutritional Analysis: One serving equals: 36.5 calories, 2.6g fat, 3g carbohydrate, 1g fiber, and 2g protein.

Does It Hurt? by Mike Boyle

Today’s article comes from legendary strength coach Mike Boyle. This just might be my favorite article ever written for strength & conditioning. So simple, but so important. Also, remember that an injury doesn’t mean you can’t work around it. The important thing is to protect the injured area until it is fully healed while training the rest of your body as normal. A good way to do this is by doing circuit training.

pain face

Does It Hurt?

by: Michael Boyle

I get asked rehab questions all the time. I have rehabilitated athletes in almost every major sport who were told they were “all done” by a doctor or a team trainer. Because people know my background, they often ask for advice.

Most of the time they ignore the advice because the advice does not contain the answer they want. They say “it only hurts when I run”, I say things like “don’t run”.

A famous coach I know once told me “people don’t call for advice, they call for agreement or consensus. If you don’t tell them what they want to hear, they simply call someone else”. His advice to me, don’t bother wasting your time with advice.

Here I go again wasting time.

If you have an injury and are wondering whether or not a certain exercise is appropriate, ask yourself a simple question. “Does it hurt”? The key here is that the question ‘does it hurt?” can only be answered yes or no. If you answer yes, then you are not ready for that exercise, no matter how much you like it. Simple, right? Not really. I tell everyone I speak with about rehab that any equivocation is a yes. Things like “after I warm-up it goes away” etc. are all yes answers. It is amazing to me how many times I have asked people this simple question only to have them dance around it. The reason they dance around the question is that they don’t like my answer. They want to know things like “what about the magic cure that no one has told me about?”. What about a secret exercise? I have another saying I like, “the secret is there is no secret”. Another wise man, Ben Franklin I think, said “Common sense is not so common”.

  • If you are injured and want to get better, use your common sense. Exercise should not cause pain.

This seems simple but exercisers ignore pain all the time and rationalize it. Discomfort is common at the end of a set in a strength exercise or at the end of an intense cardiovascular workout. Additional discomfort, delayed onset muscle soreness, often occurs the two days following an intense session. This is normal. This discomfort should only last two days and should be limited to the muscles not the joints or tendons.

  • Pain at the onset of an exercise is neither normal nor healthy and is indicative of a problem. Progression in any strength exercise should be based on a full, pain-free range of motion that produces muscle soreness without joint soreness. If you need to change or reduce range of motion, this is a problem.

  • Progression in cardiovascular exercise should also be pain free and should follow the ten percent rule. Do not increase time or distance more than ten percent from one session to the next. I have used these simple rules in all of my strength and conditioning programs and, have been able to keep literally thousands of athletes healthy. I’m sure the same concepts will help you.