Saturday, May 30, 2009
5 rounds for time of:
400 meter run
10 pull ups
15 dumbbell thrusters
David - 19:20 (20# vest / 40# DBs)
Mike - 24:34 (35# DBs)
I tried to slow David down with the heavier dumbbells AND the weight vest. Didn't work. That guy is killing his workouts after three weeks of strict Zone diet. It's amazing how little food (carbohydrates) we really need to eat to be successful.
9 rounds for time of:
100 meter farmers walk
5 assisted pull ups
5 dumbbell thrusters
Hannah - 20:04 (15# DBs)
Great job everyone!!!
LT Forsyth and Hannah got some special attention today. They got to complete a group workout by themselves. They had 20 minutes to get through as many events as they could...
They got through most of the list by themselves:
200 meter run
10 push ups
5 pull ups
10 assisted pull ups
15 sit ups
400 meter run
20 push ups
10 pull ups
20 assisted pull ups
25 sit ups
800 meter run
30 push ups
30 assisted pull ups
35 sit ups
56 points total
Good job you guys!!!
Wednesday, May 27, 2009
Saturday, May 23, 2009
Sorry this is going out so late, I just kept thinking I would get it
posted and of course I didn't..
We are headed to Vietnam for a quick family vacation and some much
There will be no official CrossFit Saturday OR Monday. We will be
back in action on Wednesday.
Henry, that goes for you too. See you Wednesday...
For those of you who refuse to rest and need to hit a workout, I will
post one here to do on your own. Just post your times to the
Special (5)k Run
Run 5k as quickly as you can. Stop every 5 minutes to do 10 (good)
push ups. Post your time and the total number of push ups to comments.
I will try to post a "Travellers" workout everyday of this four-day
weekend depending on Communist Internet access. Stay tuned...
Sent from my iPhone
Friday, May 22, 2009
3 rounds for time of:
800 meter run
50 push ups
50 sit ups
Good job Doc...
Everyone else hit a mean little run workout courtesy of CrossFit
3 rounds for time of:
200 meter run
Rest the same as your run time
400 meter run
Rest same as run
600 meter run
Rest same as run
Mike - 15:15 (2 rounds)
Julie - 17:00 (2 rds)
Hannah - 24:41 (3 rounds)
Great work everybody!!!
Sent from my iPhone
Wednesday, May 20, 2009
Julie stole the show with her picture perfect L-sit. This takes a tremendous amount of "core" strength... Great job Julie!!!
Newcomer Hannah can do a lot of sit ups and even more crunches, but those exercises can't prepare you for the midline stablization demands of the L-sit. But building capacity in the L-sit will rapidly make sit ups and crunches easier. I consider this the definition of "functional" fitness.
Here Mike shows good strength in his abs that is required to keep your legs straight but he hasn't focused his efforts through his entire body. You have to keep everything tight from your shoulders, arms, wrists, back, abs, glutes, thighs, calves, toes pointed to get your feet up so your legs are parallel to the ground...
CrossFit is universally scaleable meaning that young kids, MMA fighters and little old ladies can participate in the same workout. The same functional movements that a Navy Seal needs to survive on the battlefield are the same movements your grandmother needs to carry a relatively heavy bag of groceries up and down the stairs. They don't need two different "workouts".
Julie is getting so comfortable with her handstands that she can smile. When it starts to become "fun" it is easier to work longer and get even stronger... It is a vicious cycle of work-outey goodness...
The Tomsik's love their handstands. I guess they'll have to start working on handstand push ups. That's the beauty of CrossFit. It is not content to set a goal (hold a handstand) and reach it. It pushes you to set higher and higher goals, stuff you never thought you could accomplish when you first struggled just to hold handstand.
Once we were done "playing around" we got down to business.
7 rounds for time of:
Run 200 meters
3 pull ups
6 push ups
Mike - 17:08
Hannah - 18:45
Julie - 19:37
Good work guys!!!
Mike showing big improvements in his squat form. Getting that crease in your hip just below your knee cap (just below parallel) ensures that you engage your hamstrings and glutes to power you back up to standing. This powerful hip extension is a key element in all of athletic movement. If you want to hit a golf ball farther, swim faster, jump higher, run faster, punch harder then you need to be working the strength and explosiveness of your hip extension.
Our new track star Hannah is going to see huge improvements in her run times as she builds upper body strength. She will see more gains in her run times by focusing on some of her weaknesses than if she just tried to run harder all summer...
CrossFit workouts require the same mental toughness that you need to keep pushing through the pain of the last quarter mile of a cross country meet. Your body is designed to keep pushing even after your mind starts screaming to slow down. The "trick" is to just train yourself to ignore that little voice in your head.
Julie is getting stronger in her pull ups as well. She is ready for the smaller band...
Here is one of Mike's patented stretch-while-really-resting during the workout breaks...
Monday, May 18, 2009
Run 1 mile
100 pull ups
200 push ups
Run 1 mile
Break up the pull ups, push ups and squats as necessary. If you have Body Armor or a 20-lb weight vest, wear it.
Trigg - 41:40
Doc Baker - 41:41
Impressive work gentlemen!!!
Everyone else got their run on today.
As many rounds as possible in 20 minutes of:
200 meter run
Add one push up each round (1, 2, 3, 4, 5...)
Rob - 19 rounds
Rodriguez - 16 rounds
Dressen - 14 rounds
Colleen - 13 rounds
Julie T. - 12 rounds
Kyeong Chu - 8 rounds (1, 2, 3, 4, 1, 2, 3, 4)
Way to go everyone...!!!
Colleen and Rob getting their warm up on...
Trigg and Doc Baker getting after the pull ups in their body armor...
Rodriguez and Julie pushing as Rob catches them...
Colleen working to get stronger at the bottom of the push up...
Kyeong Chu pushes for all she's worth...
Doc and Trigg suffered through this whole workout together. They could have been competitive and tried to out do the other one but they were cheering each other on the whole way. Way to go guys...!!!
Dressen suffering through his last workout with us. Tomorrow he is off to Fort Benning and his very first "Ranger Burger"...
Good luck Dressen...!!!
What is CrossFit?
CrossFit started as a maverick gym in Santa Cruz, having become the principal strength & conditioning program for elite police forces, military special operations teams, champion martial artists, and Olympic athletes worldwide. It also does a great job of getting the average everyday Joe into spectacular shape.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders, and housewives have found their best fitness from the same regimen.
CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
• Stamina - The ability of body systems to process, deliver, store, and utilize energy. (capacity to maintain repetitive muscular movements)
• Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
• Flexibility - the ability to maximize the range of motion at a given joint.
• Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
• Speed - The ability to minimize the time cycle of a repeated movement.
• Coordination - The ability to combine several distinct movement patterns into a single distinct movement.
• Agility - The ability to minimize transition time from one movement pattern to another.
• Balance - The ability to control the placement of the body's center of gravity in relation to its support base.
• Accuracy - The ability to control movement in a given direction or at a given intensity.
The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.
Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.
Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.
We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.
An effective approach
In gyms and health clubs throughout the world the typical workout consists of isolation movements and extended aerobic sessions. The fitness community from trainers to the magazines has the exercising public believing that lateral raises, curls, leg extensions, sit-ups and the like combined with 20-40 minute stints on the stationary bike or treadmill are going to lead to some kind of great fitness. Well, at CrossFit we work exclusively with compound movements and shorter high intensity cardiovascular sessions. We’ve replaced the lateral raise with push press, the curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do five or six at short distance. Why? Because compound or functional movements and high intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Startlingly, this is not a matter of opinion but solid irrefutable scientific fact and yet the marginally effective old ways persist and are nearly universal. Our approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. CrossFit endeavors to bring state-of-the-art coaching techniques to the general public and athlete who haven’t access to current technologies, research, and coaching methods.
Is this for me?
Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments.
Who has benefited from CrossFit?
Many professional and elite athletes are participating in the CrossFit Program. Prize-fighters, cyclists, surfers, skiers, tennis players, triathletes and others competing at the highest levels are using the CrossFit approach to advance their core strength and conditioning, but that’s not all.
CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that these special populations met the same success as our stable of athletes. We call this “bracketing”. If our program works for Olympic Skiers and overweight, sedentary homemakers, then it will work for you.
Just what is a “core strength and conditioning” program?
CrossFit is a core strength and conditioning program in two distinct senses. First, we are a “core” strength and conditioning program in the sense that the fitness we develop is foundational to all other athletic needs. This is the same sense in which the university courses required of a particular major are called the “core curriculum”. This is the stuff that everyone needs. Second, we are a “core” strength and conditioning program in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we’ve met with that capacity was a great athlete. Running, jumping, punching and throwing all originate at the core. At CrossFit we endeavor to develop our athletes from the inside out, from core to extremity, which is by the way how good functional movements recruit muscle, from the core to the extremities.
The CrossFit definition of an athlete is a bit tighter. The CrossFit definition of an athlete is “a person who is trained for skill in strength, power, balance and agility, flexibility, and endurance”. The CrossFit model holds “fitness”, “health”, and “athleticism” as strongly overlapping constructs. For most purposes they can be seen as equivalents.
What if I don’t want to be an athlete; I just want to be healthy?
You’re in luck. We hear this often, but the truth is that fitness, wellness, and pathology (sickness) are measures of the same entity, your health. There are a multitude of measurable parameters that can be ordered from sick (pathological) to well (normal) to fit (better than normal). These include but are not limited to blood pressure, cholesterol, heart rate, body fat, muscle mass, flexibility, and strength. It seems as though all of the body functions that can go awry have states that are pathological, normal, and exceptional and that elite athletes typically show these parameters in the exceptional range. The CrossFit view is that fitness and health are the same thing. It is also interesting to notice that the health professional maintains your health with drugs and surgery each with potentially undesirable side effect whereas the CrossFit Coach typically achieves a superior result always with “side benefit” vs. side effect.
What is the CrossFit Method?
The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
Diet - lays the molecular foundations for fitness and health.
Metabolic Conditioning - builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics - establishes functional capacity for body control and range of motion.
Weightlifting and throwing - develop ability to control external objects and produce power.
Sport - applies fitness in competitive atmosphere with more randomized movements and skill mastery.
There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drills.
There is a near universal misconception that long distance athletes are fitter than their short distance counterparts. The triathlete, cyclist, and marathoner are often regarded as among the fittest athletes on earth. Nothing could be farther from the truth. The endurance athlete has trained long past any cardiovascular health benefit and has lost ground in strength, speed, and power, typically does nothing for coordination, agility, balance, and accuracy and possesses little more than average flexibility. This is hardly the stuff of elite athleticism. The CrossFit athlete, remember, has trained and practiced for optimal physical competence in all ten physical skills (cardiovascular/respiratory endurance, stamina, flexibility, strength, power, speed, coordination, agility, balance, and accuracy). The excessive aerobic volume of the endurance athlete’s training has cost him in speed, power, and strength to the point where his athletic competency has been compromised. No triathlete is in ideal shape to wrestle, box, pole-vault, sprint, play any ball sport, fight fires, or do police work. Each of these requires a fitness level far beyond the needs of the endurance athlete. None of this suggests that being a marathoner, triathlete or other endurance athlete is a bad thing; just don’t believe that training as a long distance athlete gives you the fitness that is prerequisite to many sports. CrossFit considers the Sumo Wrestler, triathlete, marathoner, and power-lifter to be “fringe athletes” in that their fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges. Elite strength and conditioning is a compromise between each of the ten physical adaptations. Endurance athletes do not balance that compromise.
Aerobics and Anaerobics
There are three main energy systems that fuel all human activity. Almost all changes that occur in the body due to exercise are related to the demands placed on these energy systems. Furthermore, the efficacy of any given fitness regimen may largely be tied to its ability to elicit an adequate stimulus for change within these three energy systems.
Energy is derived aerobically when oxygen is utilized to metabolize substrates derived from food and liberates energy. An activity is termed aerobic when the majority of energy needed is derived aerobically. These activities are usually greater than ninety seconds in duration and involve low to moderate power output or intensity. Examples of aerobic activity include running on the treadmill for twenty minutes, swimming a mile, and watching TV.
Energy is derived anaerobically when energy is liberated from substrates in the absence of oxygen. Activities are considered anaerobic when the majority of the energy needed is derived anaerobically. These activities are of less than two minutes in duration and involve moderate to high power output or intensity. There are two such anaerobic systems, the phosphagen system and the lactic acid system. Examples of anaerobic activity include running a 100-meter sprint, squatting, and doing pull-ups.
Our main purpose here is to discuss how anaerobic and aerobic training support performance variables like strength, power, speed, and endurance. We also support the contention that total conditioning and optimal health necessitates training each of the physiological systems in a systematic fashion.
It warrants mention that in any activity all three energy systems are utilized though one may dominate. The interplay of these systems can be complex, yet a simple examination of the characteristics of aerobic vs. anaerobic training can prove useful.
Aerobic training benefits cardiovascular function and decreases body fat. This is certainly of significant benefit. Aerobic conditioning allows us to engage in moderate/low power output for extended period of time. This is valuable for many sports. Athletes engaging in excessive aerobic training witness decreases in muscle mass, strength, speed, and power. It is not uncommon to find marathoners with a vertical leap of several inches and a bench press well below average for most athletes. Aerobic activity has a pronounced tendency to decrease anaerobic capacity. This does not bode well for athletes or the individual interested in total conditioning or optimal health.
Anaerobic activity also benefits cardiovascular function and decreases body fat. Anaerobic activity is unique in its capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over a very brief time. Perhaps the aspect of anaerobic conditioning that bears greatest consideration is that anaerobic conditioning will not adversely affect aerobic capacity! In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volume aerobic exercise!
Basketball, football, gymnastics, boxing, track and field events under one mile, soccer, swimming events under 400 yards, volleyball, wrestling, and weightlifting are all sports that require the majority of training time spent in anaerobic activity. Long distance and ultra-endurance running, cross-country skiing, and 1500+ yard swimming are all sports that require aerobic training at levels that produce results unacceptable to other athletes or individuals concerned with total conditioning or optimal health.
The CrossFit approach is to judiciously balance anaerobic and aerobic exercise in a manner that is consistent with the athlete’s goals. Our exercise prescriptions adhere to proper specificity, progression, variation, and recovery to optimize adaptations.
The Olympic Lifts, a.k.a., Weightlifting
There are two Olympic lifts, the clean and jerk and the snatch. Mastery of these lifts develops the squat, deadlift, power clean, and split jerk while integrating them into a single movement of unequaled value in all of strength and conditioning. The Olympic lifters are without a doubt the world’s strongest athletes.
These lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport.
Practicing the Olympic lifts teaches one to apply force to muscle groups in proper sequence, i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object as is commonly required in nearly all sports.
In addition to learning to impart explosive forces, the clean and jerk and snatch condition the body to receive such forces from another moving body both safely and effectively.
Numerous studies have demonstrated the Olympic lifts unique capacity to develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress. It is also worth mentioning that the Olympic lifts are the only lifts shown to increase maximum oxygen uptake, the most important marker for cardiovascular fitness.
Sadly, the Olympic lifts are seldom seen in the commercial fitness community because of their inherently complex and technical nature. CrossFit makes them available to anyone with the patience and persistence to learn.
The extraordinary value of gymnastics as a training modality lies in its reliance on the body’s own weight as the sole source of resistance. This places a unique premium on the improvement of strength to weight ratio. Unlike other strength training modalities gymnastics and calisthenics allow for increases in strength only while increasing strength to weight ratio!
Gymnastics develops pull-ups, squats, lunges, jumping, push-ups, and numerous presses to handstand, scales, and holds. These skills are unrivaled in their benefit to the physique as evident in any competitive gymnast.
As important as the capacity of this modality is for strength development it is without a doubt the ultimate approach to improving coordination, balance, agility, accuracy, and flexibility. Through the use of numerous presses, handstands, scales, and other floor work the gymnast’s training greatly enhances kinesthetic sense.
The variety of movements available for inclusion in this modality probably exceeds the number of exercises known to all non-gymnastic sport! The rich variety here contributes substantially to the CrossFit program’s ability to inspire great athletic confidence and prowess.
For a combination of strength, flexibility, well-developed physique, coordination, balance, accuracy, and agility the gymnast has no equal in the sports world. The inclusion of this training modality is absurdly absent from nearly all training programs.
There is no ideal routine! In fact, the chief value of any routine lies in abandoning it for another. The CrossFit ideal is to train for any contingency. The obvious implication is that this is possible only if there is a tremendously varied, if not randomized, quality to the breadth of stimulus. It is in this sense that the CrossFit Program is a core strength and conditioning program. Anything else is sport specific training not core strength and conditioning.
Any routine, no matter how complete, contains within its omissions the parameters for which there will be no adaptation. The breadth of adaptation will exactly match the breadth of the stimulus. For this reason the CrossFit program embraces short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment. We encourage creative and continuously varied compositions that tax physiological functions against every realistically conceivable combination of stressors. This is the stuff of surviving fights and fires. Developing a fitness that is varied yet complete defines the very art of strength and conditioning coaching.
This is not a comforting message in an age where scientific certainty and specialization confer authority and expertise. Yet, the reality of performance enhancement cares not one wit for trend or authority. The CrossFit Program’s success in elevating the performance of world-class athletes lies clearly in demanding of our athletes total and complete physical competence. No routine takes us there.
“Neuroendocrine adaptation” is a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift. Current research, much of it done by Dr. William Kraemer, Penn State University, has shown which exercise protocols maximize neuroendocrine responses. Earlier we faulted isolation movements as being ineffectual. Now we can tell you that one of the critical elements missing from these movements is that they invoke essentially no neuroendocrine response.
Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin-like growth factor, and human growth hormone. Exercising with protocols known to elevate these hormones eerily mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce a high neuroendocrine response produce champions! Increased muscle mass and bone density are just two of many adaptive responses to exercises capable of producing a significant neuroendocrine response.
It is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response.
If you remember the CrossFit objective of providing a broad based fitness that provides maximal competency in all adaptive capacities, cross training, or training outside of the athletes normal or regular demands is a given. The CrossFit coaching staff had long ago noticed that athletes are weakest at the margins of their exposure for almost every measurable parameter. For instance, if you only cycle between five to seven miles at each training effort you will test weak at less than five and greater than seven miles. This is true for range of motion, load, rest, intensity, and power, etc. The CrossFit workouts are engineered to expand the margins of exposure as broad as function and capacity will allow. Cross training is one of the four CrossFit defining themes.
There are movements that mimic motor recruitment patterns that are found in everyday life. Others are somewhat unique to the gym. Squatting is standing from a seated position; deadlifting is picking any object off the ground. They are both functional movements. Leg extension and leg curl both have no equivalent in nature and are in turn nonfunctional movements. The bulk of isolation movements are non-functional movements. By contrast the compound or multi-joint movements are functional. Natural movement typically involves the movement of multiple joints for every activity.
The importance of functional movements is primarily two-fold. First of all the functional movements are mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response. The superiority of training with functional movements is clearly apparent with any athlete within weeks of their incorporation.
The soundness and efficacy of functional movement is so profound that exercising without them is by comparison a colossal waste of time. For this reason functional movement is one of the four dominant CrossFit themes.
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
Why are you including information about diet? Isn't CrossFit just a core strength and conditioning program?
While true that CrossFit is a core strength and conditioning program, in order to elicit as broad an adaptational response as possible (the primary goal of CrossFit), your diet needs to be in order for at least a few reasons: 1) Without a proper nutrition program, you won't be able to work out at the intensity level required for achieving optimal fitness; 2) Without a proper nutrition program, your recovery from workouts will be hampered; 3) Finally, with a proper nutrition program, you can prime your hormonal environment for maximal adaptation (i.e., the response to exercise will be far more profound).
The above information is borrowed from CrossFit. The full PDF version of this article is available for free at www.crossfit.com.
Saturday, May 16, 2009
Specifically creatine monohydrate, Hydroxycut and any of the other over-the-counter CRAP you can get from GNC or even the PX. This includes the "Rock Star", Monster-drinks everyone takes to stay awake or before a workout. This shit will not help you get big or lean and cut or anything else as well as improving your crappy diet!!! Nothing can replace a high-quality Zone Diet with extra healthy fats and lots of sleep and plenty of water. If you are dorking those three imperitives up, the supplements will only make your situation worse.
I hope Ryan doesn't mind me making an example of him but it is worth mentioning for anyone out there that thinks they need that crap to gain an "edge".
Today, on the way back from our Saturday CrossFit workout, Ryan is minding his own business in the back of the car when several factors ganged up on him, caused him to have a seizure and nearly stop breathing...
Before he found us and started CrossFitting a few months ago, he was lifting heavy in the gym to get bigger and stronger like most young men are apt to do when they have a lot of time on their hands. He probably felt like all of his supplementation was helping him see gains in the gym. Creatine WILL help you gain muscle mass quickly but at what cost? It will dehydrate you which makes your kidneys work harder. If you are not drinking enough water and then you go out and do a hard, sweaty workout or long run, you are putting yourself in jeopardy.
Talking with several providers at the hospital, Soldiers who are using supplements like Creatine and are doing lots of PT and are probably dehydrated, frequently end up in the ER due to seizures and short-term bouts of psychosis. The PX has finally banned "Hydroxycut" from it's shelves due to all of the medical problems associated with taking it.
Now Ryan will probably be at our workout on Monday because that's the kind of drive he has. He always shows up and he always works hard. Usually after having run some stupid amount of milage for PT every morning.
He won't be working out with us for a while but he will listen to me remind him how lucky he is and how foolish he was to waste his money on crap that could have killed him. I'm sure he's learned his lesson and I hope he and I are able to dissuade others from heading down the same dangerous path...
David, Rob, Ryan and Adam worked overhead squat form without the fear of dropping weights and getting yelled at. It was wonderful. David and I both got a few reps at 135. Ryan and Rob tried a few at 115. Everyone was able to get quite a few reps with 95 pounds at the end. Newcomer Adam tried to dial in his form and loosen up his tight hips with 65 pounds.
5 rounds for time of:
Ryan - 7:02 (95lb Thrusters)
David - 7:59 (135lb)
Adam - 7:49 (2 x 20lb Dumbbells)
Rob - 4 rounds
Good work everyone!!!
Friday, May 15, 2009
Thursday, May 14, 2009
Monday, May 11, 2009
We had a small crew today so we ended up inside throwing some iron around...
We didn't do just any exercise, the Thruster is a combination front squat-shoulder press that requires a lot of athletic ability and strength. If you are not using nearly every muscle in your body, this exercise will tax you very quickly...
CrazyMonkey getting warmed up on the treadmill...
CPT Tomsik "resting" in the full overhead locked out position. This requires a lot more energy than resting with the bar down on your shoulders...
Colleen did a great job getting used to a new movement pattern and putting heavy stuff overhead...!!!
Ryan working hard...
Doc Baker lifting some heavy weight...
Saturday, May 09, 2009
We had some special guests visit us from Warrior Base between EFMB iterations. We gave them their much needed CrossFit fix with some task-oriented ''Fight Gone Bad" at our secret, undisclosed CrossFit laboratory...
3 rounds for time of:
15 wall balls (20#)
15 Sumo Deadlift High Pulls (65#)
15 push press (65#)
15 box jumps (24")
15 calories (C2 Rower)
Rest exactly one minute between rounds
MAJ Farishon - 20:34
SPC Skilnik - 16:37
Great Work guys!!!
Holding a free standing handstand is going to take some practice...
CrazyMonkey was having a good time getting dirty...
Wall balls and sumo deadlift high pulls hit you from many different angles using many, many different muscle gr0ups as a group; they way your body was designed... No crappy isolation bodybuilding exercises here...
Fight Gone Bad is designed to replicate the metabolic demands of a 3 round MMA fight that isn't going very well...
SPC Spilnik getting some air on his box jumps...
MAJ Farishon has the best faces...
...when he's working hard... Great work boss!!!
Dave wanted to hit Tabata Something Else today. 8 Tabata rounds of 20-seconds of work, 10-seconds rest for pull ups, push ups, sit ups and then squats. 32 total rounds with no rest between exercises.
Tabata Something Else
Scores are the lowest reps from one of the eight sets of each exercise.
Pull ups - Push ups - Sit ups - Squats
Dave - 7-5-11-16
Chief - 0-6-4-14
Ryan - 4-6-8-10
Mike - 4-6-8-13
Chief rockin' the crazy head band with the great form on his push ups...
David and Ryan pulling for all their worth...
A rare glimps of David struggling with a workout. This tells me how difficult Tabata Intervals can be... Great effort man!!!
Chief and I getting "big guns" from lots of bodyweight exercise...
We tried a version of Tabata Sprints with a little twist. Instead of the usual 20-second sprints, 10-seconds rest, 8 times we did 10-12 second sprints with max rep of push ups for the rest of the 20-second work period. Same 10-second rest period, then more sprints and push ups. We did 8 rounds of sprints with push ups and finished ups with 8 rounds with squats...
Trigg working on his ring dips...
Chip getting some sweet depth on his one-handed push ups...
...and I love his one-handed pull ups... great work Chip!!!
Trying to get down and do push ups after sprinting 25 meters or so is serious work...
Squats is even worse...
Doc Baker getting the most of today's short workout...
A good CrossFit workout almost always puts me on my back for some well deserved rest...
If your workout doesn't leave your "floored" you won't see the same benefits. Intensity is the key to seeing be best gains in nearly every health and fitness metric we have...
It always feels good AFTER the workouts are over and done with...
Wednesday, May 06, 2009
Another beautiful day in Seoul allowed us to enjoy a sunny workout outside...
Ryan and Osan Andy look too confident before today's workout. I guess I will have to make them harder and more frightening...
3 rounds for time of:
800 meter run
50 push ups
50 sit ups
Doc Baker - 18:16
Osan Andy - 19:40
Chief - 20:12
Ryan - 21:25
Scaled down version...
4 rounds for time of:
400 meter run
25 push ups
25 sit ups
Kyeong - 14:52
Tomsik - 19:58
LT Tomsik - 20:40
Everyone getting after their push ups and sit ups. They were allowed to break up their sets into manageable bites of work...
Osan Andy hitting his second CrossFit workout of the day. He was trying to squeeze them in before he heads south to his posting on Osan. Not to worry, he will visit us on the occasional Saturday morning workout...
Newcomers Kyeong Chu and Chip got some special attention, working on their form for squats, push ups and pull ups...
It's only her second workout with us and already Kyeong Chu is graduating to the smaller band. I told her we would make her stronger...
Chip inspired us all with his one-armed pull ups. Here's to feeling sore in places you haven't felt sore in in a long, long time... Great work Chip!!!
The best part of the CrossFit workout is the finish, when everyone stays around to shoot the breeze before heading home. How often do we go through the same ole' workout at the gym without talking to anybody...?
CrossFit. Forging Elite Fitness. Forging Elite Community.