Thursday, October 29, 2009
10 sets for distance:
1:00 Row
1:00 Rest
Coach’s notes: Post distance per row and total distance to comments. Use these sets to play with different damper settings, look at average power output in watts and use the graph function to see how efficient your strokes are.
Nutrition 101
1-99% of your shopping can be done on the outskirts of the grocery store. Meat & veggies, nuts & seeds…that’s all you need on hand at home.
2-If it was created by nature eat it, if it is processed, don’t.
3-Animal protein foods, milk and eggs always come with fat and this is how we should eat them. Animal fat supplies vitamins A&D and are needed for the assimilation of protein. Consumption of low fat milk products, egg whites and lean meats can lead to serious deficiencies of these vital fat soluble nutrients. Moreover, animal fats and gelatin rich bone broth spare protein which means that meat goes further.
4- While some lucky people are genetically equipped to digest milk in all its forms, the milk sold in your supermarket is bad for EVERYBODY.
5-You DO NOT NEED CARBS-carbs are not used as structural components in the body; they are only used as a form of fuel. Glucose in the blood stream is toxic to humans unless it is being burned immediately as a fuel. Moreover, humans can exist quite easily without ever eating carbs since the body has several mechanisms for generating glucose from fat and protein consumed.
6-Ideally we should be able to get all necessary nutrients from the food we eat, but with pollution on the rise and the diminishing quality of the food purchased in the supermarkets a good multi-vitamin is becoming essential (as is magnesium, fishoil and glutamine supplementation).
7-Give yourself a break. Can’t be perfect all the time. Allow 1 cheat meal a week where you can eat what ever you want. This also eliminates the potential danger that if you completely eliminate a food group your body will lose the ability to process it. However the rule is once you get up from the table the cheat meal is over. No cheat days allowed ☺
8- Changing your eating patterns is not easy and it takes your body time to adjust. You are asking your body to produce energy from new sources so it is completely normal to feel a bit lethargic at the beginning. Give your digestive system the same consideration you would give your muscles when undertaking a new exercise program. When you start replacing starchy carbs with fat it can take up to 3 weeks for your body to learn how to use fat as a source of energy after which point in time it can become a much more effective source than the short burst starchy carbs.
9-All nutrients in some way or another affect insulin resistance or insulin sensitivity and insulin sensitivity is the route of all hormonal imbalances. Without first controlling insulin, all other efforts will be wasted.
10-Persistent cortisol release (which happens when you are under low levels of stress-such as over exercise, constant lack of sleep…) requires other vital mechanisms to effectively shut down-immunity, digestion, healthy endocrine function…among other stress-health associations, the link between elevated cortisol and weight gain
has already been established. So REDUCE YOUR STRESS!
http://www.fit4younutrition.com/article2.html
WOD 28 Oct 09
4 rounds for time(s):
10 Deadlift
20 DB Swings
30 GHD Sit Ups
Rest 3:00
Coach’s notes: Guys use 200 lbs for deadlift, gals use 100 lbs and 55lb and 30lb for DB swings. Post time for each set and total to comments.
Fat disguised as meat!
Fatty meats: Year Round Staples in Western Diets that show fats disguised as meats in western society:
WOD 27 Oct 09
“Cindy”
As many rounds in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Coach’s notes: Post number of rounds completed to comments.
WOD 23Oct 09
WOD 23Oct 09
Run 800m
25 Pull Ups
50 Double Unders
Run 800m
25 Pull Ups
50 Double Unders
Run 800m
What Is Intensity?
AMRAP in 12 Mins:
5 HSPU
50 Sit Ups
*Scale HSPU as follows-
1 – Abmat
2 – Abmat and 25# Plate
3 – Heavy Strict Press
Endurance:
10 x Sprint 100m
Force, Distance, Time
The following is a summary of Greg Glassman’s brief lecture of force, distance, and time on 3/16/09 at a Crossfit Level 1 Cert in Brisbane, Australia.
So, basically we want to measure human performance and it has not been done yet thus far in academia (universities, published journals). To start, we need to use the fundamental units of measurements that physicists use to measure any kind of movement. There are only 3 units to measure movement (force, distance, and time). Everything else that measures physical movement (kinetic energy, acceleration, velocity) are derivatives of force, distance, and time. If you want to measure a rocket ship, a rock you throw, galaxies, stars, anything, you must use force, distance, and time.
Academia (and I could speak of my own experience at UBC) has us studying things like the Krebs citric acid cycle (basically what happens to oxygen in a cell). The Krebs f’n cycle hasn’t taught us a thing about how to advance human performance! Nobody has ever trained differently because of what they learned about the Krebs cycle.
We want a technology on how to advance human performance, not an understanding. It’s purely telological, meaning we need an end state. We want to model our training methodology to reach this end state and our end state is to increase work capacity across broad time and modal domains.
On a side note, a lot of communities like the swiss ball or pilates community is saying that they’re functional. We are the most functional fitness program there is because to call yourself functional, you must define what “functional” is. And we could list a set of characteristics explaining what functionality is. We could say that functional exercises induce a wave of contraction from core to extremity, that they’re safe, essential, that they’re built in our DNA, it’s how we’re designed to move. Soon enough, we get to the fact that they’re efficient in there unique way to move large loads, a long distance, quickly. If that sounds familiar to you, we’re back at where we started, in using force, distance, and time to measure functional fitness
Crossfit Group Training
Here is a great video of how a CrossFit class runs. CrossFit is truly for everyone, look at the diversity of clients we have in one class. We can scale the exercise, load, and intensity for every individual depending on your fitness level and capacity.
You don’t have to worry about not keeping up or not being able to perform the exercises correctly, we make you do one on one sessions with our trainers so you can learn all the foundational movements and exercises. Until you can show us you can perform all of the exercises sufficiently, then we’ll put you in a group class. We value mechanics, safety, and consistency. Also there is always a trainer running the class to continually train you as you’re working out.
WOD 29Sept 09
Warm up:
- 20 burpees (slow and easy)
- Standing ITB stretching
- Tucker’s figure-four single leg squats
WOD 29Sept 09
- Jog 400m (0.25mile)
- Rest until your breathing returns to normal
- Run 800m (0.5mile) like you’re being chased by a bus full of rabid wolverines
- Rest until your breathing returns to normal
- Jog 400m (0.25 mile)
Accumulate 2:00 of static plank hold, either on elbows or in push-up position.
Mobility Matters
In the current fitness/training exercise-osphere, there is much lip service given to the bastard fitness components of mobility and flexibility. And, in spite of how much talk there is about “stretching” and “yoga”, ask yourself; “Am I serious about my flexibility?”
Chances are you are not alone if you answered by saying, “yes, I can stretch more.”
But let’s put the dirty chore in terms to which you can relate. I’m talking about performance. Hot, dirty, nasty performance. Wanna be faster, lift more, be more explosive? Of course you do. Taking your mobility and flexibility a little more seriously will get you there.
Take Whiskey here: She is able to generate more force with less effort because of her ability to maintain this difficult, flaw exposing position.
Coach K, San Francisco Crossfit
http://sanfranciscocrossfit.blogspot.com/2007/01/mobility-matters.html
WOD 28 Sept09
For Time
30 Hang Power Cleans (M: 95# W: 65#)
30 Double Tire Jumps
20 Power Cleans (M: 95# W: 65#)
20 Double Tire Jumps
10 Squat Cleans (M: 95# W: 65#)
10 Double Tire Jumps
Thoracic Extension Limiting, Your Ribcage is Tight
Hey Gang!
It is far too common amongst athletes to be stiff between their neck and the bottom of their ribcage (the thoracic spine or T-spine.) Most often, lack of mobility in this region is expressed by a resultant lack of shoulder flexion (raising your arms up over your head.) In most daily activites, poor t-spine mobility is hardly a limiting factor, but… In positions requiring overhead support like a press or overhead squat, positions of dynamic shoulder loading like the kipping pull up, and in positions of static strength like the front squat, it becomes painfully clear that lack of mobility of the T-spine leads to overall decreases in applications of strength and power throughout the kinetic chain. That is your overhead squat, the speed of your tennis serve, or the amount of glide you get during each swim stroke is likely a function of your t-spine mobility. The good news is, that mobilising this region of the spine is relatively easy and will lead to immediate, meaningful changes in functional status. So, ask your coach about how you can do something about your stiff rib cage.
Coach K, San Francisco Crossfit
WOD 25 Sept 09
Choose a barbell. (M: 95#, W: 45#). Scale weight if needed
3 Mins – Power Clean
Rest 1 Mins
3 Mins – Shoulder Press
Rest 1 Mins
3 Mins – Back Squat
Strength:
5 x 5
Deadlift (Heavy)
1 x 20 Kipping Pull Ups
1 x 12 DH Chin Ups
1 x 12 DH Pull Ups
1 x 20 Kipping Pull Ups
Gillian Mounsey, Camp Barrett, Quantico VA
WOD 23Sept 09
As many rounds as possible in 20 Mins
Run 800m or 0.5 mile or Row 1000m
20 Knees To Elbows
WOD 24Sept 09
6 – 9 – 15
Push Jerk (M: 95# W: 50#)
Pull Ups (Chest to Bar)
Endurance:
15 x Sprint 100m
Rest 30 Secs Between Efforts
Don’t say you are functional until you can define it!
Functional Movement’s are:
- Essential to independent living – we do these movements in everyday life – eg. Deadlift (pick stuff up), Press (put stuff overhead).
- Safe – Because they are natural, not created by man, they are thus, safe.
- Pre-historic – Universal motor recruitment patterns – they are found everywhere – someone invented the peck deck but knowone can say the invented the squat.
- Compound yet Irreducible – These movements work multi joints and different areas but you cannot reduce them. Working the little parts will make you good at little parts – the only way to get better at squatting is to squat BUT people who squat a lot will be great at the little parts…not that we would be seen on a leg press.
- Core to Extremity – A strong core does not mean trunk flextion but trunk extension. For example – keeping a lumbar curve (tight back) on a heavy deadlift involves a strong core. In CrossFit we do not really “rock our abs” – we Stabilize the Core like MotherF***er.
- Move a Large Load, Long Distance, Quickly – F*D/T = Power – In CrossFit we are concerned with power output (how much we can move and how fast we can do it). The power we create with functional movements cannot be matched with non-functional movements.
WOD 22Sept 09
For Time
Start w/ 40 Sit Ups
4 Rounds
10 DB Cleans (M: 20# W: 8#)
10 Ring/Bench Dips
10 DB Front Squats (M: 40# W: 20#)
Finish w/ 40 Sit Ups
Endurance:
5 Rounds
Run 2 Mins
Rest 1 Min
Exercise this way!
WOD for Monday 21Sept 09:
4 Rounds For Time
25 KB Swings (M: 40# W: 25#) *Full Overhead
50 Double Unders
Run 400m
Endurance:
Run 1 Mile Max Effort
Squat!
Weight on Heels, Back Straight/Good Lumbar curve. Knees tracking directly over toes. This is a strong, functional position.
WOD 18Sept 09
Teams of 2
Using a dumbbell, perform all of this.
(M: 25# W: 10#)
Run 1 Mile
25 Pull Ups
Run 800m
50 Sit Ups
Run 400m
*Db can be carried however during runs. Pull Ups/Sit Ups 1 Working 1 Holding Db
Strength:
1 x 10 DH Pull Up
1 x 3 Snatch
1 x 10 DH Chin Up
1 x 3 Snatch
1 x 20 Kipping Pull Up
1 x 3 Snatch
*Start snatch immediately after dropping from pull up bar. Rest as needed between pull/snatch combos.
WOD 16Sept09
WOD:
3 Rounds For Time
Elliptical 50 Calorie forward
25 Calories backward
Total Calories burned: 225
Strength:
5 x 3
Push Jerk
3 x 5
Push Press
*Use a low weight and work speed
Inspiration: “I’ve had smarter people around me all my life, but I haven’t run into one yet that can outwork me. And if they can’t outwork you, then smarts aren’t going to do them much good. That’s just the way it is. And if you believe that and live by it, you’d be surprised at how much fun you can have.” -Woody Hayes
Weightlifting Belts, don’t wear them!
Unless you are a competitive power lifter or olympic lifter, you should not use a weight lifting belt! A weight lifting belt increases the intra-abdominal pressure (IAP) to support the lumbar spine better (lower back). Therefore, it helps a powerlifter or olympic lifter lift more weight. However, by using an accessory to help increase the intra-abdominal pressure, you are thus, not using your own muscles to do the work.
EMG (Electromyography) research has shown a decrease in the activities of the spinal erector muscles and the Transverse Abdominus muscle when using a weightlifting belt. Therefore, the muscles that you are born with to use are de-activated, or disengaged, meaning they get weaker from disuse. In particular, it is very important that the Transverse Abdominus (which is basically your body’s own weightlifting belt because it wraps around your torso from the ribs to your pelvis) is activated.
In conclusion, if you use a weightlifting belt, sure you could back squat or deadlift more weight, but only if you’re wearing one. Once you take it off, you actually have a weaker core, and you will not be able to lift more.
WOD 31Aug09
“Angie”
For Time
50 Pull Ups
75 Push Ups
75 Sit Ups
100 Squats
*Must complete all reps prior to moving on
Jason Khalipa
Jason was the Crossfit Champion of 2008 and had a strong outing in the 2009 games placing 5th overall. If it wasn’t for his poor performance in the first event which placed him in 72nd place after the first event, Jason would’ve probably won two years in a row. Nonetheless, here’s one of the fittest athletes on the planet!
Buy-in
- Dynamic warm-up drills
- Figure out roughly 50 feet (about 15 meters)
- Perform each drill up and back (except the last)
- Walking on heels
- Walking on toes
- High knees (jogging, pick your knee up high with each step)
- Butt kicks (jogging, kick yourself in the butt with each step)
- Side shuffle
- Skip forwards
- Skip backwards
- Inchworms with push-up x 5
WOD 25Aug09
12 – 9 – 6
Squat Cleans (M: 40#Db W: 15#Db)
Ring Dips/Bench Dips
Cash out
- Run an easy 400m
- Run a max effort 400m
Congrats to Crossfit Games Champs!
Big shout out to Mikko Salo and Tanya Wagner, the respective “fittest man and woman in the world” for winning the 2009 Crossfit Games!
Rest Day
Why Balance?
I see a lot of trainers use various balance and stability equipment in their training, anything from bosu balls, foam blocks, and half foam rollers. Sure these things are great for developing balance but is it necessary to develop balance at the expense of decreasing work output? Why do we need to balance so much?
Think about going through your daily activities, is there any point in time where you say hmm…I want to balance on one leg and open this door, or I’m going to balance on one foot to lift these boxes up. No! We would never say that, so why do we train on one leg on an even more unstable surface? Sure it is good sometimes to do one legged squats as they are great for developing balance. Balance is one of the 10 components of fitness. But if every exercise you’re doing is on some sort of unstable surface, then you are compromising your work output. You wont’ be able to do much work. You can’t lift as much on one leg on a foam block, your reps will be much slower, therefore your power output is lower = lower intensity.
And if you’re number one goal is weight loss, toning, or muscle mass. Work output is what we should focus on, I’m sorry, but it takes precedence over balance. So get your butt off that machine, get on two feet (not one foot on a piece of foam) and start lifting stuff!
WOD 19Aug09
4 Rounds For Time
Run 400m
15 OVHD Squats (M: 45# W: 20#)
10 Burpees
Strength:
3 x 5
Strict Press
3 x 5
Hang Power Clean*
*Work Speed Through Middle
Inspiration: “If you sacrifice early, you’ll win late.” -Charles Haley