Friday, February 26, 2010

Thur Feb 25, 2010

I'm not sure what to even call that one yet but it was bad-ass that's for sure. I'm open for suggestions.

Run 800m, then...
Three rounds, one minute per station, one minute rest between stations. Max reps at each station, except #4. 1 point per rep.
       Station 1: Sledge strike on tractor tire
       Station 2: Pushup
       Station 3: Air Squat
       Station 4: Prone Plank hold (deduct 10 pts if you break)
Run 800m

                       Jay - 336 reps
                      Josh- 316 reps
                    Bootz- 310 reps
                           B- 226 reps
Jay was a monster, he had his game face on, but Josh and Bootz were not far behind. It was anybody's game right to the end. In the end though, Jay pulled ahead and never took his foot off the gas. Strong performance by all. Definitely we need to spend some time learning good sledge hammer technique. It was gettin a bit ugly. Josh looked the best. B...Way to fight thru the pain on the running. And now for some mental notes...

 You are probably discovering by now that a large part of your performance is determined by your own personal willingness to suffer. The mental aspect of high intensity training is huge. These workouts force you to ask yourself what you're made of. Most people will decide that they are satisfied with a "reasonable" fitness level, and after making a variety of excuses, they will shut it down. That's fine, it just means they don't have a compelling enough reason to push thru that envelope of pain and discomfort. Do you? That threshold is exactly what we are seeking and when we find it, we plan to shatter it. These barriers exists only in your mind. Will you embrace the pain? Or will you listen to the voice that says "You don't really need to work this hard." When your lungs are searing with pain and your muscles want to shut down, and there's a knot in your gut and every cell in your body is screaming at you to STOP!, will you have the courage to find another gear? That's the attitude that will separate you from the pack. Then YOU will be the animal that people are marveling at and saying "How does he (or she) do that!? You know the answer. It's not a secret, it's not magic, it's not genetics, it's not xyience or red bull. It's personal drive, and mental toughness, demonstrated on a consistent basis. It's long-term patience and total commitment to goals, not wavering or letting obstacles stop you. Everybody knows this is what it takes, don't they? Of course they do, it's just a matter of who's willing to do it!
Get some!

Wednesday, February 24, 2010

Learning the deadlift 2/23/2010

Today we spent a good portion of the workout on proper deadlifting technique. Proper technique is vital for safety as well as for efficient application of force and power. Everyone did well, and showed good attention to detail. You can never really be TOO careful when deadlifting. The minute you let your attention lapse or get careless, you can have an injury, and that can be extremely frustrating. Deadlifting is hugely productive and tremendously functional. If you want to build real strength through your entire body, then you must embrace the deadlift. Do not stop learning about proper alignment, and don't just rely on youtube videos, though there are some good ones. Here is a good source of info that will keep you busy for quite some time.

http://www.crossfit.com/cf-info/excercise.html#Power

Mark Rippetoe is awesome, he explains concepts in a way that is easy to understand. So to review, the proper cues for the alignment for a sound deadlift are:
    1. Bar is against the shins.
    2. Shoulders are in FRONT of the bar. (bar is directly under your shoulder blades)
    3. Feet about shoulder width, toes pointed straight ahead or just slightly flared.
    4. Try to arch your back, squeeze the chest up, engage the lats. Squeeze every muscle tight.
    5. As back remains locked flat, knees extend first, bar comes off ground.
    6. After bar passes the knees, the hip angle opens all the way up and you move to full lockout.
    7. Bar stays in contact with shins and thighs the entire way.
    8. Remember not to try and move the bar "around the knees."

Remember that the deadlift forms the basis for the rest of the olympic lifts, the clean, the snatch, etc...so good form on this will pay off big time.

POST DEADLIFT MET-CON: 4 rounds, not for time , but kept it brisk

Dumbbell Clean & Jerk (from floor) 35, 40, 50 and 60# db's.  (8 reps)
Back Extension on GHD-12 reps (and then 40# 1 arm row while remaining in the horizontal extended position)
Partner chest pass 20# ball - 20 reps each

Post: Skill work on Kipping Pullups

Tuesday, February 23, 2010

Some general ramblings on bodyfat, dieting and the scale...

As a trainer, I am often asked for advice on dieting. Usually people are focused on the number of pounds they want to lose. Some of the best advice I can give is to put less emphasis and importance on some arbitrary number on the scale. This is extremely hard to do for some people because our culture places so much pressure and importance on body weight. Ultimately however, your body composition is far more important than your weight as measured in pounds. I would suggest to you that your waistline measurement is a more accurate indicator of your health and body composition than your scale weight. Humans tend to store a lot of bodyfat around the midsection, so if I know your waistline measurement, then I have a much better idea what you're made OF! So a really smart thing to do, prior to beginning a diet or an exercise program, is to write down your waistline measurement. I have trained clients who made dramatic changes in their body composition, without really seeing a dramatic corresponding reduction on the scale. But those same clients DID see a big reduction in the waistline. This is because muscle is more dense than bodyfat, and an equal volume of muscle weighs more than fat. Plus because we store most bodyfat around the middle, that's where you'll see the biggest difference in your appearance. So just take a tailor's tape, put it around you right at the bellybutton, (not necessarily the narrowest part of waist), and don't pull it tight. Measure fairly every time, or you're just tricking yourself.
       So keep in mind that if you are measuring your progress only with the scale, then you could possibly be setting yourself up for some disappointment.
      With that being said, if you have a significant amount of weight to lose, let's say more than 30 lbs, then certainly you can keep up with your weight loss in pounds. A reasonable, sustainable rate of weight loss (it's really better to call it FAT loss), is about 2 or 3 lbs/week. We've all seen the amounts of weight people are losing on The Biggest Loser. This show can be very misleading. We routinely see people losing more than 10 lbs/week. You must understand that one pound of bodyfat is equal to 3500 kcal of stored energy. A hard workout may burn 400-600 at the very most in one hour. If you do some math, you'll see how it's impossible to lose 10 lbs of FAT in one week. So if they are not losing bodyfat, then what are they losing? Mostly water! So that is why at some point a few weeks into the contest, when their hydration levels even out, we STOP seeing these huge weekly numbers, and it's why in fact some contestants even GAIN or stay the same at some point. Weight loss is not linear. You will plateau, hiccup, come up a bit, go back down, etc...as long as the general trend is down then you're doing good!
      One other note on this subject is that there are different body types. Depending on how you're built, you will have a tendency to store more or less bodyfat in certain areas. As much as we see info in the media to the contrary, you can't change your body TYPE. If you're tall and thin and linear, you're not going to magically become more compact and stocky. If you're not built "long and lean", there is no exercise in the world that is going to make you become that way. You do the very best with what you've got. People who tell you otherwise are being dishonest and are trying to sell you something that you don't need and is not going to work.  This is not meant to discourage you. Quite the opposite, this is meant to free you of the burden of trying to achieve something unrealistic and feeling inadequate because it doesn't happen. That doesn't mean a person can't make dramatic, even phenomenal changes in their appearance. If you're 5' 9 and weigh 290lbs, and you lose 90lbs....trust me it's going to be dramatic. But you will still have the same bones and muscles that are the same length, just minus all that bodyfat!!

Sunday, February 21, 2010

Feb 21, 2010 "Helen"

Today we did a classic Crossfit benchmark workout. This one is painful, and a really good test of your willingness to suffer. Awesome workout today! Good weather, a little warmer, and the sun was out for "Helen."  This was everyone's first time doing Helen, and now you have a time to shoot for when she comes up again.

3 rounds: 400m run, 21 kb swings @ 55#, 12 pullups

Today's Gym Results:
              Rx'd -
Tim  - 10:25 (a pr by 57 seconds). Last time I did this one was Aug 7, 2009. Thanks you guys pushed me hard it was awesome, no way would I have finished those last 21 kb swings unbroken, I wanted to stop SO bad, but no way baby.
              Green band and 30# db
Chris P.  - 8:18
JJ           - 8:31
Bootz     - 12:13
Jay         - 15:18 (started with a 45# kb, switched to 30)
B-          - 15:20

Great work everyone, now that you put down a time, you should be motivated to get better at the pullups, and kettlebell swings. Next time we do this, I know those times are gonna get crushed. Doing a workout like this should make you plenty hungry to get some more of that and watch yourself get better!

Weigh ins:         JJ -    159
                     Tim       175
                 Chris P.    183
                Bootz        209
                   Jay         248
                     B         272

Saturday, February 20, 2010

Feb 19, 2010

You gotta fight for your right Tabata!

20 sec on, 10 sec off, 2 min per exercise, 30 sec between exercises, 2 rounds, 1 min between rounds

Inverted Row
24" box jump
Tractor Tire Flip
20# Slam ball

Count your total reps, and may the best man win. This time around we did not count reps. Next time we will go in pairs and keep scoresheets for each other.

Today's participants:    Jay, Brandon, Josh, Johnathan
Good show today gentlemen!
See you Sunday at 2pm!

Friday, February 19, 2010

February 18, 2010

Metabolic conditioning workout created by Tim:

Get the following work done as fast as possible:

30 lunges, 30 hang power cleans, 300 rope skips, 30 burpees
20 lunges, 20 hang power cleans, 200 rope skips, 20 burpees
10 lunges, 10 hang power cleans, 100 rope skips, 10 burpees

scaling: use 95, 75, 65, or 45# bar for cleans

Josh- 22:20
Jon- 22:39
Jay- 22:49
Brandon- 22:57

Good work done by all. Brandon ended up in the penalty box, but he took his medicine like a man.