Started as a maverick gym in Santa Cruz, CrossFit has spread worldwide, becoming the principal strength & conditioning program for police academies and tactical op's teams, military special operations units, champion martial artists, & hundreds of other elite and professional athletes worldwide. Why? Because CrossFit works...FAST.
CrossFit delivers a fitness that is, by design, broad, general, and inclusive. CrossFit's specialty is not specializing. Daily life, like many sports and professions, (and even combat) requires broad levels of fitness. CrossFit's program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The needs of Olympic athletes and our grandparents differ by degree not kind.
Click Here and Here for two great articles if you think CrossFit is too hard for you or beyond your ability.
To find out more about the principles and belief behind CrossFit, click here.
"Murph" on Veteran's Day. . . Can you name all the people in the photo? (no cheating by scouring flickr). Post ideas to comments.
Workout:
Run 400m
Rest 2 minutes
6 rounds
Post times to comments.
There are two ways to approach this workout. First is the "Fly and Die" method. In this method you go has hard as you can from the get-go, then just try and maintain the rest of the workout.
The second method is to pace your runs so that they all end up being within a few seconds of each other. With the last sprint or two being the shortest (but still within a few seconds of the other sprints if you paced correctly).
Compare to 080713 and even the 200m sprints on 081105.
Back at the beginning of July, Brett asked the question, “Is Cooking Manly?” The poll results were astoundingly lopsided: 95% yes, 5% no. It looks like a vast majority of us are convinced that being able to turn a heap of meat and vegetables into a delicious meal is a vital skill for a man to have.
Why then does it seem that so many men are unable to do something as simple as grilling a proper steak, much less doing something more involved like making a pot of soup (an exceedingly simple task)? Frankly, I know so many guys that would have trouble feeding themselves if a blizzard came through that it’s laughable.
Why do so many of us think it’s manly to cook, yet are unable to do so? Obviously the average male thinks it’s great to be able to slap a steak or some pork chops on the grill. But what about cooking in the kitchen? Is the kitchen the realm of women? Today, let’s look at some reasons that every man should be able to put together a meal, and by “meal” I mean meat AND side dishes, cooked on a grill, a cast iron skillet, or in the oven. . .
Just about 2/3 of the stuff currently in our little "Shed".
Workout:
With a continuously running clock, complete 1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute. . . until you can no longer complete the required number of pull ups in the allotted minute.
Post number of rounds completed and number of pull ups finished in the last round to comments.
A closer look at this controversial workout program
by Charles Poliquin
“The best program is the one you’re not using,” is one of my favorite axioms. I say this because I’ve never believed that there is one perfect workout system. The high-intensity training methods of the late Arthur Jones work…for a time. Strongman training works…for at time. And weightlifting and powerlifting methods work…for a time. Variety, whether it be correcting a lack of it or too much of it, is one of the keys to making continual progress with your training and achieving your goals. And that brings up the topic of CrossFit, Inc. TM.
If you Google the words “Poliquin” and “CrossFit,” you’ll find that there has been a considerable amount of discussion about my recent comments on another website about this method of training. Although my intent was to make a few general comments about what I thought of this method of training - and throw in a few wisecracks in the process - it’s obvious that a more in-depth discussion about CrossFit is in order. So, here it is. . .
. . .At sixteen, he made a visit to Wall Street, keeping an eye out for a "nice-looking, tall building," as he later recalled. He picked 43 Exchange Place, where he started at the top floor and worked his way down, asking at every office, "Want a boy?" By the end of the day, he had reached the third-floor offices of a small brokerage house. There were no openings. He returned to the brokerage house the next morning. He lied that he was told to come back, and bluffed himself into a job assisting the janitor, for three dollars a week. The small brokerage house was Goldman Sachs. . .
+++FREE MUAY THAI WORKSHOP TODAY AT 430 PM! COME DOWN AND TRY IT OUT+++
Mountain, Tami, Emily and Julie all suffer under Sarah's (standing) tutelage.
Workout:
Strict press to failure
Push press to failure
Push jerk to failure
Use 135, 95, 65 or any weight at or near your 3 rep strict press max. Increase weight each round if needed. Rest between sets as needed. Do not rest the weight on the racks between exercises.
3 rounds. Post weight and reps for each round to comments.
Videos:
Greg Amundson demonstrates the Press, Push Press, and Push Jerk:
. . .Phthalates fall into a group of chemicals called endocrine disruptors because they either mimic or block the action of human hormones. Phthalates interfere with the synthesis of testosterone. . .
Phthalates affect males more than females, at least in animals, because of the way sex organs grow. Developmental biologists say that up until eight weeks, fetuses have the rudiments of both male and female sex organs. After that point, those with a Y chromosome develop gonads that are supposed to secrete testosterone, after which the male hormone starts turning the fetus into a male. . .
Do you think that if it affects babies in utero that adults should be worried about their endocrine systems being harmed by these chemicals? -jj
I went from a very scrawny 163 to a much stronger, although chubby 180. My strength improved a bunch but I really do not consider 5×5 efforts “strength” work. Too much fatigue, too little neuro activation and specificity. That considered, I think I have a shot a really increasing my strength levels with some focused work in this area. . .
Jeremy goes in for some tire flips while Stavros provides encouragement (and Jamie and Jax yell from the sidelines).
Workout:
With a continuously running clock, perform 1 sumo deadlift high pull the first minute, 2 sumo deadlift high pulls the second minute, and continue adding one rep each minute until you can no longer complete the allotted reps in the minute.
The weight should be fairly heavy. If you are unsure about the weight, intermediate/advanced men should use approximately half their body weight, intermediate/advanced women should use about 1/3rd.
Post weight used and number of complete minutes and additional reps to comments.
I have been following the Palaeolithic lifestyle for nearly a year now. You may know it as the ‘caveman diet’, although this does not do justice to the concept.
The premise is that by eating what our ancestors ate and exercising as they exercised, we optimise our health and fitness. Since they ate like this and exercised like this for hundreds of thousands of years, natural selection dictates that our bodies will be designed to function best under those conditions. . .
Post thoughts to comments.
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The "Big Girls Don't Cry" Competition is THIS SUNDAY. Please post below if you are going to be able to swing by and cheer some of our own as we compete against other top CrossFitters! (There is also a few open slots, so let me know if you are interested).
"For those of you who don’t know, I sit on the board as a medical advisor for a local non-profit melanoma foundation, SCARF. SCARF was founded in honor of Sherri Tennant, a nurse who worked with us at Diablo Valley Oncology. She was an amazing and courageous woman who unfortunately lost her battle with melanoma in 2006. SCARF’s mission is to educate the community about prevention and early detection of melanoma. Rocco’s pizzeria is hosting a fundraiser for SCARF on Thursday, October 23rd. All you have to do is either dine in or order take out from Rocco’s anytime on the 23rd, mention SCARF, and 25% of the net proceeds go to our NPO. I will be there most of the evening, eating pizza, probably drinking beer, and pretending to watch the world series…I would LOVE to see all of you. Please bring family and friends!"
If you don't come to the Shed tonight, I expect you to swing by Rocco's and support such a good cause. If you do come to the Shed, I expect you all to have some post workout nutrition at Roccos. DON'T FORGET TO MENTION SCARF! -jj
Previous studies have shown that air pollution may promote other disease states through inflammation, and the researchers said this was the most likely explanation for their finding. . .
. . .it was possible that air pollution had an impact on blood flow in the gut which in theory could make obstruction of the neck of the appendix more likely.
However, he said any impact was likely to be more longer term, with prolonged periods of air pollution possibly causing dehydration, which might raise the risk of damage to the appendix.
. . .Why does this matter? It matters whether you care about competing or whether you don't.
If you care about competing, then you want to make sure that you're on a level playing field and that the competition is fair. If I were to challenge someone to a 400m run and then run 300m while my competitor runs 400m, then our performances aren't really comparable (to say nothing of the fact that I cheated). In the same vein, if I challenge someone to max number of push presses in one minute, and then proceed to do push jerks while my competitor does push presses, then once again, our performances are not comparable. It's apples and oranges. I wanna level the playing field.
If you don't care about competing, but you do care about making improvements in the movements we do, then you'll want to take note of our movement standards as well. If you have it as a goal to squat 250 lbs, you'll want to know what the correct bottom of a squat is so that you can get it. If you load 250 lbs on the bar and then go down into a half-squat and come back up, then you really haven't done a squat. . .
Mike really lays it out nice in this article. I couldn't have said it better myself. -jj
Dr. Ron Rosedale talks about common cholesterol myths. (The video is a little quirky, as it is an audio discussion pasted over some film footage, but the talking points are great).
+++MUAY THAI CANCELED TODAY! CLASS AT 10am STILL ON!+++
The Event starts at 11:00am and will go to approximately 2pm. Bring your friends and family, this event is open to the public!
Ramon takes a quick breath while doing box jumps. Remember that it is usually a good idea to rest on top of the box as opposed to on the ground. This makes the starting rep of your next set easier.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
"Probably the most common condition that hinders athletic performance is tight hamstrings. Short tight hamstrings impede athletic performance in one simple but important way: they restrict the closing of the hip joint, i.e. they limit the anterior tilt of the pelvis. This restriction on the movement of the pelvis results in the muscles of the lower back taking up the slack. The negative impact is twofold: 1) the range of motion of the hips is restricted which reduces the power that can be produced by the hips; and 2) the lower back is put into flexion and thus susceptible to injury."
New 6am Firebreathers Alan and Nancy just got engaged last Friday! They are doing weighted lunge walks to prepare for their walk down the aisle next year. CONGRATS GUYS!
Workout:
As many rounds as possible in 20 minutes:
Row 500m
20 lunge steps with 35lb dumbells
15 ring dips
10 hollow rocks
Post number of rounds and fractions of rounds completed to comments.
Jeff Tucker explaining "Hollow Rocks" and the "Hollow Position" in relation to the hand stand (again):
. . .The researchers found increasing amounts of iron in the muscle cells of aging rats fed a typical unrestricted diet. The older the rats got, the more iron accumulated in the mitochondria and the more damage was done to its RNA and DNA. Rats of the same ages that were kept on a calorie-restricted diet — about 60 percent of the food typically ingested — seemed to maintain more normal iron levels in mitochondria, the researchers reported. . .
. . .The problem occurs when metals such as iron accumulate in the mitochondria and react with oxygen. Iron can change the chemical structure of oxygen, triggering its metamorphosis into a free radical, an unstable atom that can upset the delicate balance inside the mitochondria. . .
(Now I hope they do an iron test on aging rats using the Intermittent Fasting protocol and compare them to these results. -jj)
"We know that 1 in 20 young people suffer from some degree of disordered eating and that at least 15% of them are men and yet that's a tip of an iceberg," he said.
"There are men who have problems with compulsive exercise and excessive bodybuilding who have an illness, but we haven't defined them. Our definitions of illness have been focused on women, rather than men."
I wonder if dieting for 'Linda' counts as an eating disorder. . . -jj
Some volunteers were asked to complete three 50-minute sessions a week of moderate physical activity, such as walking, for 24 weeks. Others were not asked to increase their exercise levels.
At the end of the study, the people in the exercise group achieved better scores in tests of their cognitive function, and lower scores in tests to determine signs of dementia.
Follow-up showed that the benefits persisted for at least another 12 months after the exercise programme was stopped.
Copied directly from the the Fight Gone Bad III website, you can find out rules, weights, scaling, how to get a shirt, and how to win our gym $2500 in equipment!
Fight Gone Bad III Fundraiser "Rules of Engagement"
* The CrossFit workout will be 'Fight Gone Bad'. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:
1. Wall-ball, 8 ft target (Reps)
2. Deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)
* To compete in the workout, all participants must complete each of the following:
1. Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008
2. Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008
3. Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008
4. All donations counting toward the awards must be received by 5 pm PDT September 29, 2008.
* The four divisions are:
1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box
Awards
* Any participant who raises $150 or more will receive an official event T-shirt.
* High Score Individual Awards: Highest score in each division (male and female)
o Top 3 national scorers in each division will receive a Custom Sterling Silver, Hand-Stamped Dog Tags set with the winner's name and facility on one tag and their score, location and FGB III on the other tag, with a sterling chain.
o Each facility must designate one male and one female as their potential high scorer in each division. These will be the participants in the scoring division.
o Facility owners of the winning high scorers will also receive Custom Sterling Silver, Hand-Stamped Dog Tags.
o To be eligible for the individual scoring award the facility must submit an uploaded YouTube video of the designated scorer's September 27th FGB no later than 7 days post event, and email the link to FGB3@athletesforacure.org. Winners will be judged by an anonymous panel of Crossfit judges. Any potential winner who fails to meet the Crossfit standards for FGB will be ineligible for awards.
* Highest Fundraising Facility Awards
o More than 25 participants: $2500 gift certificate to Bigger, Faster, Stronger
o 25 participants or LESS: $2500 gift certificate to Bigger, Faster, Stronger
o If a smaller club raises more funds than the larger highest fundraising facility, we will grant them the entire $5000!
o Any owner of a facility that raises more than $10,000 will also receive Custom Sterling Silver, Hand-Stamped Dog Tags.
* Last year’s highest fundraising facilities were:
o More than 25 Participants: Petranek Fitness- $35,872.69
o 25 Participants or Less: CrossFit Boston - $28,795.00
Banning the use of lifts and escalators led to better fitness, less body fat, trimmer waistlines and a drop in blood pressure, a study of 69 people found.
This translates to a 15% cut in the risk of dying prematurely from any cause, calculate the University of Geneva team.
From left to right: Brian Nesmith, Jeremy Jones, Jax Jones (being held), and the great Dan John at the 2008 Highland Games in Pleasanton.
Dan imparting some wisdom upon Jax and I:
And this is me enjoying some Haggis:
Workout: "Manual Labor"
Perform as many rounds as possible in 30 minutes of:
100m Farmer Carry (45lb dumbbells for men, 25lb dbs for women)
20 Sledge Hammer swings (16lb sledge for men, 10lb sledge for women)
20 Virtual Shoveling over 1' barrier (45lb bar +45lb plate for men, 25lb plate for women)
50m tire flip (men - large tire, women - smaller tire)
50m sled drag (tire sled on asphalt, men - 53lb, women - 35lb)
Post rounds and fractions of rounds completed to comments.
Everyone needs to thank Dave (second from left) for getting DCF a nice new digital timer/clock. No more mini stop watches for class. It should be easy for everyone to see where they are at every class workout.
Hardway Bryan, Carry, and Rhodes throwing some DCF horns while wearing their 20lb weight vests before Murph.
(and below is Carry completing "Murph" as prescribed - all 100 pull ups and push ups with the 20lb weight vest on - not to mention the 2 miles of running and 300 squats).
"The majority of Slow Food Nation events will be held in two locations— San Francisco's Civic Center Plaza and Fort Mason Center. For those on a budget, Civic Center Plaza is the place to go. In the center of the plaza is the Victory Garden, a beautifully designed edible art project that serves as the anchor for a bustling marketplace of sustainable food vendors. Throughout the weekend, a free stage will feature a variety of dance, music, poetry, and theatre performances.
But the heart of the Slow Food Nation weekend will be found several blocks away, at Fort Mason Center, home to 15 Taste Pavilions. A collection of food demonstration and tasting centers, the Taste Pavilions will showcase a wide range of American food and drink — from heirloom hams to handmade ice cream. Admission is $65 for adults ($45 for 21 and under) for a four-hour lunch or dinner tasting experience."
"Consistency is possibly the most important part of an exercise program. Even if you use the best exercise program in existence (i.e. CrossFit) and give 100% effort when you work out, if you're only doing it once a month it will have little effect on your overall health and fitness. Additionally, you must have consistency before intensity. If you are not consistent enough to get to the point where you can add intensity, you are really missing out on results..."
SATURDAY SEPTEMBER 27th FIGHT GONE BAD FUNDRAISER!!!
We plan on having another barbecue, as well as hosting the fundraiser so mark your calendars.
We are recommending that everyone wishing to participate get "sponsored" by their friends, family and co-workers. The 'average' donation rates will be $0.10 per point up to $1.00 per point. Hopefully we can get some forms made for you to recruit people.
Details Here.
Please leave a comment below if you wish to participate.
+++MONDAY - LABOR DAY - Will have special "holiday" hours. . . stay tuned+++
Rodill leaves it all out on the table when he completes a workout.
Workout:
3 rounds -
Thrusters to failure (125lb, 95lb, 65lb)
pull ups (or weighted pull ups) to failure
Rest 3 minutes
The only resting during the set with the thrusters in in the fully locked out position (no resting with the bar at the shoulder). The only resting during the set with the pull ups is hanging on the bar.
Post weights used and totals to comments.
Video: Greg Amundson and Annie Sakamoto demonstrate Thrusters
. . .Despite the success of Mureika's model, Peter Weyand, a physiologist at Southern Methodist University in Dallas who focuses on the biomechanics of running, said that mathematical models could never predict how fast humans might eventually run.
"Predicting it is fine for the sake of kicks, but it's not a scientifically valid approach," Weyand said. "You have to assume that everything that has happened in the past will continue in the future."
He suggested that it's impossible for mathematicians to predict the magnitude of the freakiness of athletic talent at the extreme margins of humanity. Bolt, it turns out, is a perfect example.
Weyand, who has conducted research on the body types of the top 45 100-meter sprinters in the last 15 years, said that almost all elite runners conform to the body norms for their race length, except for the most-recent Olympic champion.
"Bolt is an outlier. He's enormous," Weyand said. "Typically when you get someone that big, they can't start." . .
The mechanism of leptin's glucose-lowering action appears to involve the suppression of glucagon, a hormone produced by the pancreas that raises glucose levels. Normally, glucagon is released when the glucose, or sugar, level in the blood is low. In insulin deficiency, however, glucagon levels are inappropriately high and cause the liver to release excessive amounts of glucose into the bloodstream. This action is opposed by insulin, which tells the body's cells to remove sugar from the bloodstream. . .
Dr. Yu said the research team hypothesizes that leptin combats diabetes not only be suppressing glucagon's action on the liver, but also by boosting the insulin-like actions of IGF-1 (insulin-like growth factor-1), a hormone that promotes growth and mimics insulin.
"One of the things that happens when a child gets type 1 diabetes is their growth is stunted until they're given insulin," Dr. Unger said. "The same is true with these mice. However, we found that if you take a diabetic rat that's not receiving insulin and make it hyperleptinemic, it almost catches up growthwise."
Whether you are doing Gymnastics, Olympic weightlifting, Crossfit, or manual labor, your hands take a beating. Your hands and wrists are susceptible to carpal tunnel syndrome, tendinitis, strains, sprains and all sorts of trauma. Doing some or all of the following things can help keep you injury-free and prevent your training from getting derailed. . .
Let’s start with disease. We’ll start with The Big C, cancer, the second-leading cause of death in the United States. All of the studies I found were in rats and mice, but we have to remember that IF is still an emerging science. In our rodent friends, cell proliferation rates are lowered by 25% caloric restriction, but not as much as by Alternate Day Fasting. A report on another study showed that a 5% reduction in calories, but only being fed every other day, also reduced cell proliferation rates.
+++DON'T FORGET ABOUT OUR "FRIENDS AND FAMILY" DAY ONE WEEK FROM TODAY, PLEASE POST IF YOU ARE COMING AND WHAT YOU CAN BRING+++
There comes a time in every CrossFitter's life when you've gotta ask yourself: "What the HELL I AM I DOING?!" (For Dan, this came fairly early as he completed the Filthy Fifty as Rx'ed his first time! - NICE WORK).
You can see by Dan's expression that he is very happy with his decision.
An innovative study appearing in the August issue of The Journal of Sexual Medicine examined, for the first time, if noseless bicycle saddles would be an effective intervention for alleviating deleterious health effects, erectile dysfunction and groin numbness, caused by bicycling on the traditional saddle with a protruding nose extension. Results from this study may be useful for the estimated 5 million recreational cyclists to alleviate perineal discomfort and maintain sexual health. . .
Now is the time to bring all your friends and family to The Shed. Bring anyone who will come, especially the people who are on the cusp of getting started.
It is also going to be a going away party for Trainer Rick H. He is leaving us to go to school in San Jose (although secretly I think he might be trying to 'transfer' to CF unlimited or Jason Khalipa's affiliate - i.e. he has a man crush on him).
. . . I tell you that story to tell you this one. One lady had not heard of the French Paradox, so I explained it as, “the nonsense notion that it’s the red wine that protects the French from disease due to their high-fat diet.” One girl asked, “And why is it nonsense?” in a humorous way. I replied, “We can go there if you want, but this isn’t really the place.” Anywho, we moved on with the discussion of wine and the beverage industry as a whole. But let’s discuss the French Paradox. . .
"In CrossFit, the goal is to move large loads, long distance, quickly. But, which of those variable is most important - the load, the distance or the time? Is it better to be faster with a lighter load? Or move a heavier load more slowly? It all depends on your goals, but if you really want to push your limits, keep an eye on your power output. Let's do some theoretical calculations..."
As promised, Bryan and Shannon Stornetta sported their Diablo CrossFit shirts around camp after their 100mile race. And from the pictures below, who would question how "normal" most CrossFitters are?
(Shannon said she was too tired for a freestanding handstand)
(Bryan just looks like this most of the time, but I don't know why he is wearing a towel? -jj)
Workout:
As many rounds as possible in 20 minutes of:
10 Thrusters (125lbs, 95lbs or 65lbs depending on skill and bodyweight)
15 Kettlebell swings (70lbs, 54lbs, or 35lbs depending on skill and bodyweight)
20 Double unders
Post total rounds and fractions for rounds completed (as well as weights used) to comments.
"It is important to remember that torn calluses are an injury. Whenever you have an injury, you must give it time to heal. Altering your training to focus on lower body exercises is the preferred course of action. However, sometimes competition and personal factors makes it necessary for athletes to train or compete with an injured hand. What are you going to do to protect your hands and keep from aggravating the injury? Wear gloves? No way!"
This month's (Issue 43 for August 2008) Performance Menu has a great article on POSE running. Be sure to check it out! (Click the link on the right --->)
Doing pullups is hard and if you cannot do a pullup, you are not alone. Many people complain that they cannot do a pullup and therefore resign themselves to never doing one. However, learning to do a pullup is just a few steps away. All you need is some time and some effort and a good coach. Here are 10 things you should do to perfect your pullup. . .
=="" LISTEN TO YOUR TRAINER""==
A good description for this picture would be PAIN, lot of PAIN.
Anyway the reason why I posted this picture is because I wanted to talk about what happens during a WOD in class and why us trainers yell at you to correct your form. Beside been one of the fun things to do as a trainer, it's also to make sure you guys get the max out of your work-out with out getting hurt, so when we tell you to land with all the foot on top of the box as you jump, it is to avoid your leg looking like this, after your half placed foot, slipped off and you shin had a nice encounter with the sharp border of the box.
So next time you are in class and we are on your face to fully open those hips, to get your chin over the bar, to keep you back arched on your deadlift, as you're dying to finish the WOD and a "F**K YOU!!!" is coming to mind, remember it's for you're own good, to make you a better, stronger and injury free athlete.
Lose your Breakfast with Luca:
Jackie:
For time
Row 1000m
50 Thrusters 45#
30 Pull Ups
This is a benchmark WOD so if you want to end up on the board, this is one of them, give all you got, and post your time.
Nikala (on right) is halfway through the burpees on the "Filthy Fifty" recently. Nikala just moved down to San Diego, and we expect her to show the SoCal affiliates how we do it at The Shed.
THE ASIAN SQUAT
The Asian squat by many considered dangerous and damaging for the knees.
Try to tell that to this guy and to the population of Asia, which must have the highest level of knee problems in the world, considering that they squat like this all day, to eat, to talk, to rest and yes to use the bathroom.
The Asian squat differ from the regular squat, mainly by how far low your body goes, all the way to were your thighs are touching your calves, and your feet are flat on the ground, you want your torso up-right, you hips under your shoulders and a nice natural spine curvature.
Unfortunately not everyone is limber enough to get that low and to get there without losing they spine's curvature, you can try this at home or at the gym:
grab a hold of a door post and use it to balance yourself while you are lowering your body into the squat, go as low as you body will let you and then hold that for few seconds.
Do this everyday and try to get lower each time until you are able to look like the guy in the picture.
Your body will thank you and your Clean, Snatch and Front Squat will dramatically improve.
-7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)
30 Box Jumps
Loading equals 45% of bodyweight. New students should adjust down load and/or rounds of dumbbell work.
Video and review of the generic "Dumbbell Bear" can be found on Coach Rut's site HERE
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Coach Rutman's DVD's are chock full of good info, covering everything from unlimited dumbbell training tips, workouts, food, warm ups, and so much more.
(Don't worry about buying from them, their safe. Robb and Greg know that I'll throw dumbbells at their heads when they are not looking if anyone has any problems - and not one of the rubber coated ones either -jj).
Raw power:
Craig is training for the Concept II race at the games. He is trying to be able to row a 2:50 or less 1000m sprint. Currently he can pull a sub 3:10, which is in the top 20 rankings (and WELL into the 90th percentile at 3:18.4) According to the Concept 2 website, the #1 time is 2:50.5 - The equivalent of two 1 minute 25 second, 500m sprints back to back.
I think he has it in him. Everyone should ask him how his training is going. -jj
Workout:
Four 500m sprints on the erg (rower).
Rest between sprints as needed.
Just after sunrise is a great time to get some hammering done.
Workout:
As many rounds as possible in 15 minutes
30 meter Sled drag - tire on concrete 35lb kettle bell
30 meter Sled hand over hand pull - same as above
30 meter sprint (each way) to get sledge hammer
10 sledge hammer swings, 25lb sledge
30 meter tire flip
And here is a summary of my rant that started this whole thing:
"In brief. . . now is not the time to make plans like "I want to eat healthier this year." or "I am going to loose a few pounds." These are undefinable, impossible to track, and easy to fudge.
Now is the time to say things like "I am going to eat less than 10g of refined carbs a day from now on." and "I will lose 10 lbs of 'Fat' without loosing muscle mass." In contrast, these are clear, easy to track, and black and white. Either you accomplished them or you didn't. Either you made clear progress, or you didn't.
Physical progression is not tracked by time, it is evaluated based upon accomplishments and performance.
Just because you have been "CrossFitting" for a year doesn't mean you are a better athlete than when you started. Improvements in performance of desired tasks means that you are a better athlete.
December's "Girls and Heroes" marathon has been part of this process. By attempting these benchmark workouts, even for your first time, you have now set a point to track progress. A point to improve or a reference to loose ground.
Now we are going to go a step further. For 2008 we are asking all DCFers to come up with at least 3 goals for 2008.
One strength based (examples include, a double bodyweight deadlift, CrossFit Total of 1000, etc)
One gymnastics based (examples include, an L-sit duration, a number of consecutive pull ups, etc)
One metabolic conditioning based (examples include a sub 9 min "Helen", or "Murph" as Rx'ed, etc)
You are not limited to 3 choices. Many of us at The Shed have more than three goals to accomplish before big stopwatch signals "TIME!" for the end of the year. Think of 2008 as one big "Workout of the Year" (WOY) and you have only 365 days to finish your benchmarks.
Choose wisely, and don't be afraid to choose something big. If you "Aim for the moon. If you miss, you may hit a star. "
The final part of setting benchmarks with us is that you have to announce them publicly. So you have to post them here, or write them on the white board at The Shed. We are all in this together, and we will rely on each other for help and encouragement (as well as some reminding).
So post your goals for 2008 "WOY" in the comments section, and prepare to celebrate your victory as each one is smashed."
Post your goals, and where you currently stand. Don't know where you are at? Then now is the perfect time to make another attempt and see how close you are.
Rhabdomyolysis is a very serious and life threatening condition that has the potential to sideline any CrossFit athlete. With a little experience, a little knowledge, and a little self control, the threat Rhabdomyolysis presents can be avoided if not completely negated.
The 'very simple' explanation is that "Rhabdo" is caused when muscle destruction causes the release of chemicals (broken down muscle components) into the blood stream. This muscle breakdown can be caused by exercise or even injury to muscles (such as in a car accident). The kidneys (that filter the blood) are overwhelmed, and soon fail. Extreme discomfort, a hospital visit, and/or death can follow.
CrossFit has a unique relationship with Rhabdo due to to the fact that it's appearance in any kind of 'fitness' environment was previously unheard of. After a few cases appeared during CF's early years (and many more cases since), "Uncle Rhabdo" (Pukie's angrier, darker cousin) is still an important threat to any CrossFit gym.
Below are two articles that were provided in the CrossFit Journal about Rhabdomyolysis.
Any CrossFit workout of sufficient intensity has the possibility of inducing Rhabdo to some degree, but the following factors seem to play the biggest roll.
1. Negative contractions (i.e. eccentric movements) - anything with an abundance of 'decelerating weight receiving' activities done at with high repetitions such as burpees, jumping pull ups, etc. Eccentric movements tend to cause more muscle soreness than other movements, so this can be your guide.
2. Ego - The drive to beat a fellow gym member or to best some score can sometimes cause an athlete to ignore the 'inner voice' that warns that you might need to hold back today. Generally it takes a certain type of person to drive far enough past your comfort zone to enter into muscle destroying territory. That being said, at CrossFit we challenge our comfort zone and our egos every workout. The good news is that with regular CF training, your experience and your body's conditioning will lessen the possibility of Rhabdo. The bad news is that people who used to be in 'great' shape before coming to CrossFit, or have long ago participated in sports that demanded the mental fortitude for maximum output are in the most danger. These people have generally developed a mental pushing force that far exceeds their bodies current capabilities. They will need to be 'reined' in by more experienced CF players.
3. Heat - Warm weather and humid weather also play a roll. When working out on extremely hot days, try to stay as cool as possible (shade, etc), and pay more attention to intensity.
4. Dehydration - Due to either a lack of water, or a night of heavy drinking before, can also lead to muscle breakdown. Drink your water. Be extra careful working out hard after a night of '12 oz curls'.
Symptoms (when to get worried):The primary symptoms observed by athletes are generally
Muscle fatigue (fairly normal after a CF workout)
Extreme muscle soreness (somewhat normal after a CF workout)
"Tea" or pink colored urine (BINGO)
With the third symptom being the most telltale, and the time you should think about calling the hospital. The second symptom will need to be judged based upon 'how sore' you think you are. And the first symptom isn't much to work with because it is all too common after a good hard CF workout.
When you do go in for blood/urine examination, make sure you tell them that you suspect Rhabdomyolysis - otherwise it may take many hours for the doctor to figure out exactly what is wrong with you (as that Rhabdo isn't common from working out). Depending on the severity (we are fairly confident that many CF athletes have experience mild forms of Rhabdo without even knowing it), you may be in the hospital for a couple days to weeks. And you may not be able to train for weeks or months. Either way, you can expect a loss hard earned performance and muscle mass.
Be careful with "Uncle Rhabdo". Watch your intensity on hot days, drink water, and make sure that you keep your ego in check. As with any time you risk serious injury, it is better to err on the side of caution than to loose not only the future time training, but also dozens of hours already spent in the gym.
Andres from CrossFit Marin showing the DCF crew some Parkour basics. Parkour has been dubbed "street gymnastics" but it is so much more than that. Not only is it extremely functional, it is also a ton of fun.
You can have Roger or Andres and crew come do a special seminar at your gym, or you can head out to their facility for some HIGHLY skilled gymnastics and/or Parkour training (ask Craig about the quality of Roger's instruction, and anyone else in the picture above about Andres' great coaching abilities).
This article is another from Jon Gilson at Again Faster.
Dedication
by Jon Gilson, Again Faster
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there's a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes....
A Case for the Upright Squat
by Jon Gilson, Again Faster
The upright squat—hips under the shoulders, back arched, weight on the heels—requires tremendous strength, stability, and motor control. It's less-than-upright cousin, the powerlifting squat, requires the same, although it puts the hips behind the shoulders and the torso at a forward angle.
There is no question that the powerlifting squat allows athletes to move greater loads. Simple observation adequately proves this point. The end goal of the powerlifter—to put up the biggest total possible—is borne out again and again using this method.
Nonetheless, my athletes are taught to strive for a perfectly upright torso, bypassing the weight-bearing advantages of the powerlifting squat. The reason is transferability.
The odds of me winning the CrossFit Albany East Coast Challenge are really, really small . . . but I’m going. I’m realistic about my chances as a fortyish female in very good (but not killer Kelly Moore-ish) shape. I’ll probably finish far away from the winners, just like I do in most triathlons and a good portion of the running and mountain bike races I enter. Where I finish never has anything to do with why I signed up in the first place. I am only peripherally competing against other people: mostly, I am competing against myself. It’s no different than having at the WOD: the others make me go faster just by the fact of them being there, and it’s nice to beat them, but the goal is to beat myself. Matt Williams, the baseball player, put it this way: “It’s not between me and the pitcher. It’s between me and the ball. . .”
Jon Gilson from 'Again Faster' is on the left of the picture above and he writes some damn good articles for his website. Read his latest rant below.
Workout:
Overhead Squat: 3,3,3,3,3
Front Squat: 3,3,3,3,3
Back Squat: 3,3,3,3,3
Do all the OHS then all the FS then all the BS. The weight should go up each set, approaching failure on the last round of the exercise. (hint, the weight should go up as you change exercises as well).
"My love for the medical establishment continues. I went to my annual
physical last Wednesday, looking for a clean bill of health and a referral.
Instead, I got orders to check my blood pressure five times a day and an
uninformed dismissal of my referral request.
I have no doubt that my doctor is a well-intentioned man. He'd have to be,
considering the way he dresses himself. Picture this: thirty-something,
5'11", one hundred and fifty pounds, night-vision pale, dressed in a ratty
blue oxford, a two-sizes-too-big checkered jacket, and olive slacks hemmed
for an impending flood.
Clearly, this is a man more concerned with the practice of medicine than
making the cover of GQ, a fact that I found reassuring—for approximately
five minutes. . ."
by Jon Gilson of Again Faster
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Audio Downloads:
Jerry Hill, head coach from CrossFit Old Town in Alexandria VA asks the question “If your athletes life depended on getting in top-shape in record time what would be the m
