Hops

The max box jump can tell us two things: 1.) how high you can plant your feet and 2.) how powerful and fast your athletic ability is. The jump is more about contracting muscle than it is having it.

Olympic lifts like the clean, the snatch, and jerk are all about jumping a weight up to a desired position. Because of the nature of the sport, these athletes have a ridiculous amount of jumping ability.

The ability to jump onto a high surface is about power vs. bodyweight, but when it's right it's amazing.

From Catalyst Athetics, a strength & conditioning gym in CA, who specializes in O-lifting:

Box jumps: When training knee and hip explosiveness with box jumps, it's typically more effective to use a box considerably below the athlete's maximal possible jump height but encouraging maximal jump height and a specific focus on complete knee and hip extension. The athlete should come down onto the box softly rather than sneak the feet up onto it. Often jumping onto boxes too high will encourage the athlete to cut his or her extension short and focus more on flexing and reaching the feet, which has nothing to do with what we're interested in achieving (this is analogous to a degree with snatching and cleaning heavier weights; athletes will often cut their pulls short in a rush to get under the bar). Additionally, there is no need to stand or jump to full extension on top of the box - this has nothing to do with the qualities we're interested in when performing box jumps. This is an action entirely associated with conditioning work.

----

WOD

for time:
75 overhead squats, 44kg/30kg

then

max standing box jump

You must stand after landing for the jump to count.

Day 11: Thursday

What have you learned so far?

If you come by the workout today I am going to have a sit down with each of you individually to talk about your goals. If you do not know where you want to go, how will we know what steps we have to take to get you there?

----

SOD: the Sumo-Deadlift High Pull. [video]

This is wide-stance ("Sumo") deadlift, with a relative close grip combined with a high pull- what others may call an upright row.

After stepping out to a proper outside-of-shoulder-width stance and a close grip with either pvc, a dowel, broomstick, barbell or kettlebell assume the bottom of a deadlift position. Your hands should be somewhere in the middle of your shin from a frontal view. Keeping a flat back and big chest, stand up:


Yay! Part one complete. When you are completely standing with a tall body, hips open and legs straight then and only then do you pull the apparatus up to chest level with elbows high and outside:

Notice that the elbows form a "V"! HIGH AND OUTSIDE! Not parallel with the ground.

Got it? Good.

WOD:

20-19-18-17-16-15-...-3-2-1 reps for time:
Sumo-Deadlift High Pull
Situps

Use an appropriate weight if possible.

----

Ever put orange juice in your car's gas tank? No? What about Pepsi or Coca-Cola? Of course not, you put the proper fuel into it right?

If you want your body working to the best you must fuel your body properly! If you'd rather enjoy your bread and rice and other startchy crap, then your goal of better performance or a change in body composition (don't want to be fluffy forever, do you?) will never happen. Because your priorities are screwed up. Eat meat and vegetables, seed and nuts, some fruit, little startch, no sugar!

better than the one you know, the Paleo Pyramid

It's easy. READ THIS NOW. You need to download this PDF (right-click, "save as") and print it out. Live by it for two weeks and tell me

• You feel more energetic.
• You're not as hungry.
• You sleep better.
• Your body composition (body fat% vs. lean muscle mass) has changed for the better
• Food tastes better.
• Things like headaches are no more.
• You aren't as lazy.
• CrossFit does a body good.
• You feel the best you've ever felt in your life.

After the above happens I'll pat you on the back and congratulate you that you're going to live a longer, healthier life.

GRFS Day 3

and today you will learn how to properly lunge:


CrossFit HQ: Walking Lunges from ABueno on Vimeo.

... and sit-up:

Damn these Brass Ring Fitness videos are good for beginners. What up WA?!

Lunge review:

• Imagine you have two tracks in front of you- one for your left leg, one for your right. They move in and only in these tracks.
• Chest & eyes up
• Step far forward and place the weight in the heel of the front foot, toe in the back.
  
• Back knee gently "kisses" the ground as you move your body downward.
• Come straight back up and then move forward.
• Do not move forward and down. You will hurt your knee either by the shearing force or the impact on the ground. Don't be dumb.
  

Situp Review:

• Sit on the ground in the butterfly position. Sit as tall as possible and keep your back straight!
  
• Place something under your lower back (rolled-up towel, shirt, pillow, ab-mat)
• Lay down until your shoulder blades and head are gently resting on the ground.
• Flex your abdominals (and/or throw your hands forward for momentum) and sit all the way back up as in the first bullet.

Home WOD:

beginner & intermediate*:
50-40-30-20-10 reps for time
walking lunges
situps

advanced:
7 rds for time:
100 ft. walking lunge,
15 pushups
30 situps

Finisher:

3 planks (top of the pushup position) for time
rest the exact amount of time you are up

* Remember you are going against the clock with the best form possible. This means you start the clock and then do 50 lunges, 50 situps, 40 lunges, 40 situps, etc until 10 lunges and 10 situps then you stop the clock. Record your time!

----

The format will change after this week. We will accommodate newbies no more- you'll have to come and see me in person for any more!

(;

GRFS Day 2

Great job to everyone who showed up yesterday! You can find the workout results here. Email me if you want to be invited to the blog.

Today's skill is the pushup. Ooooooh.



When he says "all the way down" I look for chest and quads (the front of the thigh) to be touching the floor. No exceptions! When he says "all the way up" I want to see arms fully extended and the body still in the plank position.

PUSH UP HOMEWORK. Download and read this PDF.

REVIEW!

1. Place your hands on the ground about shoulder width apart.
2. Lay with your chest and quads both flat on the ground.
3. Push all the way up until your arms lock out completely and your chest is as far away from the ground as possible. The plank (a straight line formed by your ear, shoulder, crest of the hip, knee and heel) should be maintained.
4. (If the described above is too difficult, your knee will be the last part of that line)
5. Repeat until your chest, shoulder and triceps are strong enough to push down a linebacker.

bottom

top

WOD:

1 minute of max pushups
1 minute of rest

beginners: 3 rds
intermediate: 7 rds
advanced: Tabata Something Else w/ top-to-top pushups, bottom-to-bottom squats

Note the amount of pushups in each round. I want honest pushups. Do not count the rep if it does not meet the criteria stated.

----

What the heck is the "Primal Blueprint" aka the Paleo diet?



Video snatched from King CrossFit

GRFS Day 1

GET RIGHT FOR SUMMER CHALLENGERS!

Welcome to Day Numero Uno of better health. This is going to be an amazing month and a half and your going go through some nice changes. If you haven't emailed me to "register", then you aren't recognized as a participant. Stay updated with the site and check on it daily. Plenty of infomation ahead of you. Hungry? Get some.

Here's your first Home WOD (Workout of the Day):

beginners: 100 squats for time!
intermediate: as many squats as possible in 10 minutes.
advanced: 100 pistols, alternating, for time.


Squat criteria:

1. Start with the feet about shoulder width apart and slightly toed out. (Standing as tall as possible)
   
2. Keep your head up looking slightly above parallel.
3. Don’t look down at all; ground is in peripheral vision only.
4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.
5. Keep the midsection very tight. (Abs, low back and butt!)
   
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Don’t let the knees roll inside the foot. (Think about pushing your knees out)
   
9. Keep as much pressure on the heels as possible. (Heavy in the heels)
   
10. Stay off of the balls of the feet. (HEELS!)
    
11. Delay the knees forward travel as much as possible. (Remember: butt goes back)
    
12. Lift your arms out and up as you descend. (Superman that ...)
    
13. Keep your torso elongated.
14. Send hands as far away from your butt as possible.
15. In profile (view from the side), the ear does not move forward during the squat, it travels straight down.
16. Don’t let the squat just sink, but pull yourself down with your hip flexors.
17. Don’t let the lumbar curve surrender as you settle in to the bottom.
18. Stop when the fold of the hip is below the knee – break parallel with the thigh. (GET LOW )
    
19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance. (Pinch the penny! aka Squeeze your asscheeks!)
    
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can; there is no part of the body uninvolved.
22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
23. At the top of the stroke stand as tall as you possibly can.

Post time to comments, your blog or the FCF thread.

Yay Burpees!

Rule of response is now in effect everytime the word is said.

Starting from a standing position chest and thighs hit the ground, do a pushup, move the feet towards the hands, jump and clap overhead. Rinse, wash and repeat for 150 reps.

You can tear up the ground like Max if you'd like, too!

No-feet Team Pushups

You'll need three or more people to perform this movement:


Place your feet on the shoulders of whoever is behind you and make sure you are moving simaltaneously. Your team may make a triangle, a square (or equivalent quadrilateral shape), a pentagon, hexagon, dodecagon, whathaveyou, but make sure your team's strength is similar or balanced out.

CrossFit Shoes

JUST IN TIME FOR THE HOLIDAY RETURNS! And I know plenty of you received money as gifts.

First, please watch this clip of Brian McKenzie on running shoe technology: [Windows Media Video] or [Quicktime]. He makes some great points here.

There's a huge difference in how much a type of shoe you wear affects exercise. There are cross-trainers, runners, flats, lifestyle, tennis, "driving" shoes, boots, dancing shoes, etc. What are the best?


Running shoes have a roll to them from left to right and front to back to make a run more safe and more comfortable. It's the same with cross-trainers. Basketball shoes are flat, but don't provide much grip and the ankle support can hinder more than help. That, and they're heavy.

In the world of CrossFit it's got to be the flat. It can be any type of shoe you please, but the smaller/thinner the sole, the better. Why? Refer to the video. Also, you get a better sense of the ground when you do that. Ever see Arnold back in his golden days working out? He's barefoot. Watch any number of CrossFit videos online, classic body building/strongman and you'll see people without shoes on (unless, of course, they're wearing proper lifting shoes). These athletes can feel the ground which provides better proprioception, or one's sense of spacial awareness, improving one's use of the body. Essentially the following shoes are glorified socks.

Here are some suggestions:

Onitsuka Tigers (Buy)

Let me start with the shoes I've actually seen in action. I own a pair of these bad boys and they feel good. They're used for everyday wear as well as when I workout. I can move lightly like I'm barefoot and the thinner sole provides me enough comfort in movement and exercise.*

Converse Chuck Taylor All-Stars (Buy)

the high tops
the lows

The classics. You've seen these worn by millions of folks and there's a good reason for it! Another pair of shoes I own and these are my favorite strength workout shoes. They are completely flat and they have built up the proprioception in my foot to know when one part of the sole lifts. It keeps me stable throughout the lifts.

Puma Speedcat (Buy)
Coach Dave @ CrossFit Seattle and Mikey both rock these racing flats/driving shoes. These are purposely designed with breatheable material, with appropriate flexibility to allow the driver precise movement and input at clutch, brake and throttle pedals. Same concept as the previously mentioned Tigers- flat, light-weight and thin sole. These come in both leather and suede, but you'll obviously want the suede ones if you plan to get them to workout in.

Nike Free (Buy)

If you remember prior to the release of these shoes, Nike first experimented with the Nike Prestos. They were lightweight runners made for everyday use. Frees come in 7.0, 5.0 and 3.0- the difference being the thickness of the heel. The only problem with these is that the 3.0's are very rare to find now.

Adidas Goodyear Race (Buy)


Goodyear Tire Co. collaborated with Adidas to create a racing shoe because they were the hot fad a couple years ago. Obviously the sole is the tire material. These are basically the same version of the Puma Speedcats.

Puma H-Street (Buy)

• Review

Vans (Slip-on/"Spicolli", Authentic, SK8-Hi, the below pictured Half-Cab or any other skate shoe) (Buy)


These are just like the Converse Chucks, just a different brand. It does have a thicker sole, but that may be beneficial for some. These grew in popularity with the skate world because it allowed them to keep a proper footing on their skateboards because it stands so flatly. DC Shoes are very popular amongst the Californian CrossFitters too. They prefer the Spartan model.

Adidas Samba (Buy)
or any other indoor soccer shoe


Google POSE Running. The concept is about running as you would completely natural (see: naked). There is NO HEEL STRIKE when barefoot. Therefore, you wear a shoe that would do the same. Vibram Five-Fingers, anyone?

I hope that you see the similarities between the shoes I listed. Below I've posted some links and articles for you to read. Let me know if you try any of these!

Further Reading:

• CrossFit Endurance
• CrossFit Message Boards - Clothes & Shoes
• MSN - Working Out Barefoot
• Yahoo! Answers - Sneakers Vs. Barefoot
• Runner's World - Message Board
• CrossFit Message Boards - CrossFit Running Shoes
  

All pictures from Zappos.com

*I have a neutral-moving foot with a low arch (just in case you wanted to know my stats)

Nice snatch

Yesterday's SOD (Skill of the Day) was the snatch. The snatch requires strength, flexibility, balance, speed and power. Nothing builds more power than moving a heavy weight across a distance in a very short time. HEY! That's the definition of the Olympic lifts, as well as numerous other exercises. This video is basically all you need to know [WMV]. If only it were that easy.

Instead class learned the Burgener Warm-Up. After getting form down with pvc, everyone moved up to the bars. Practicing proper technique with weight lead us to the WOD:

30 Power Snatches, for time

Everyone performed well. It was more "for form" than "for time". We perform overhead squats, walks, snatch balances and snatch-grip deadlifts for this exercise. Great job everyone.


Foundation CrossFit: John's first snatches from ABueno on Vimeo.

Odd-object cleans

In our style of training we have something called the "CrossFit 9", a series of movements that are the foundation to being proficient and effective in moving and using our bodies. The first series is "standing up": squat, front squat and overhead squat. The second is "going overhead": press, push press and push jerk. The final series is "getting it off the ground": deadlift, sumo deadlift high-pull and medicine ball clean.

Last night we reviewed the third series and worked mostly on the medicine ball clean. The real-world application of this movement is that of taking something off of the ground and safely (and effectively) getting it to the shoulders for support. From then it's carrying the object elsewhere or placing it onto something.

Repitition is key so they did 40 odd-object cleans for time.

Jason 3:24, 16kg kettlebell
Max 4:50, 8lbs dynamax
Tony 3:10, 20kg kettlebell
Linda 3:18, 20lbs medicine ball

Then after two minutes, they were given new objects:

Jason 2:14, 30lbs dumbbell
Max 3:05, 8lbs dynamax
Tony 2:14, 16kg kettlebell
Linda 2:03, 15lbs dumbbell

The Rack

Andrew and Jason demonstrate what's up

The rack position is a prerequisite to doing most of the lifts we perform in CrossFit. This is important to becoming more efficient with presses, push presses, push jerk, wall ball, front squats, cleans and thrusters.

Your ideal position would have the bar rests on the shoulders (more specifically the deltoids) with loose wrists, fingers holding on with a just-outside-shoulder-width grip, all while the elbows shoot up toward the sky.

CrossFit Endurance

Big up to Brady for putting me on- I didn't even know this existed! It's a long read, but it addresses popular questions and, most importantly, defines why this method of training works.

from the CrossFit Endurance site:


[CrossFitEndurance.com] is to be used with the Main Site WOD as our top athletes have seen the best results from following it and this program. Follow the directions as indicated on each days WOD. If you aren't recovering and hitting times that you should hit, take a day or two off...

Recovery is why you get better, not more training!

With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow the main site schedule for 3 on 1 off. Choose ONE sport per day on this site. Supplement single sport by only doing 2-3 workouts per week. Supplement multi-sport by doing only 2 workouts per week per sport... 1 interval, and 1 tempo, or 2 interval. Deviate from this and you will miss performance gains.

Maybe you're thinking "Well WHY would I want to train like this? It doesn't make sense!"

Well it does. From it's FAQ:

WHY SHOULD I START TRAINING THIS WAY?

1. Are your times CONSISTENTLY getting faster at ALL distances (what was your last 5k time compared to a year ago)?
2. How high can you jump? (Many marathoners cannot jump onto a 12 inch box).
3. How many push ups/pull ups/squats/etc can you do? We can do more.
4. Have you or are you suffering from chronic use injuries (plantar fasciitis, IT Syndrome, runners knee, etc)?
5. How many hours do you train a week? How many hours does your spouse/family wish you trained? (This program only requires 6-8 hours per week to COMPETE at Ultra/Ironman distances.)
6. Why are there no long runs/rides/swims (aerobic) training? Answer: Long runs/rides/swims fall into the category of training we term ‘Long Slow Distance’ and is solely aerobic in nature.

Aerobic training has the following benefits and drawbacks:

BENEFITS
• Increased cardiovascular function
• Better fat utilization

DRAWBACKS
• Decreased muscle mass
• Decreased strength
• Decreased power
• Decreased speed
• Decreased anaerobic capacity
• Decreased testosterone levels

It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

HOW DO I START?

Our suggestion is this...

Running: Start with 8 x 200m repeats working up to 4-5 x 800m repeats.
Bike: Start with 8-10 x 1/4 mile repeats working up to 4-5 x 2k repeats.
Swimming: Start with 10 x 50m/y working up to 10 x 100m/y... Meaning you should be able to handle this workout and a CrossFit workout in one day. PROGRESSION is the key.

For Stamina (tempo and time trial) you should be working on building from about 10 minutes to 90 minutes depending on distance. You will never really need to train much further then the 90 minute mark if working hard enough.

Do not be fooled in thinking you only have to train for stamina for 10-90 minutes. If you are a triathlete trying to make the transition into this program you will need to gently progress into it. You are fragile, and this is not conventional strength and conditioning.

Once you can handle the workouts by progressing them, you then should be following this site 2-3 times per week single sport and up to 6 workouts per week for triathlon.

WHY IS THERE SO MUCH ANAEROBIC/SPRINT/SPEED WORK IF I AM GOING TO RUN/RIDE/SWIM IN A LONG ENDURANCE EVENT?

Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value. ‘Anaerobic Training’ has the following benefits and drawbacks.

BENEFITS
• Increased cardiovascular function
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed
• Increased anaerobic capacity

DRAWBACKS
• Might require an aerobic foundation depending on sport


Anaerobic training encapsulates training the Adenosine Tri-Phosphate (ATP), ATP / Phospho-creatine system, the lactic acid system, and the aerobic system through various methods that stress one system, two systems, or multiple systems. The time length of the individual efforts combined with the rest periods between efforts determines the system(s) stressed. As demonstrated by the graph, the systems overlap and ‘feed’ into each other. Notice that as you are training all three anaerobic systems you are SIMULTANEOUSLY training your aerobic engine!


Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)

SINCE I DON'T WANT TO PUT A LOT OF MUSCLE ON FOR MY ENDURANCE EVENTS SHOULD I USE VERY LIGHT WEIGHT WHEN DOING THE CROSSFIT WORKOUTS?

NO! CrossFit improves work capacity across broad time and modal demands by providing a constantly varied stimulus that often requires your body to work at maximal capacity. By lowering the weights below what you can safely handle with good form (at maximal capacity it is normal for your form to falter), you will never reach the intensity necessary to provide the type of systemic stimulus we are looking for.

I AM NOT INTERESTED IN DOING CROSSFIT. CAN I DO ________ PROGRAM INSTEAD? WHAT ABOUT BICEP CURLS STANDING ON BOSU BALLS?

CrossFit IS the workout and training for this endurance program. IT IS NOT A SUPPLEMENT TO THE PROGRAM. Therefore if you are not willing to do CrossFit, you are unlikely to see the benefits from this program.

Studies show (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.) that explosive, anaerobic training improves endurance capability.

I AM TRAINING 10-20+ HOURS A WEEK, I DON'T THINK I CAN PUT ANYMORE TRAINING TIME IN, SO HOW AM I SUPPOSSED TO DO CROSSFIT AND THIS RUNNING PROGRAM?

We are glad you have realized this. We are not asking you to put this on as an ADDITIONAL training method, this is ALL the training that is required. Therefore change your daily workouts to the WODs from the CrossFit mainsite (and rest if it is a rest day), and then follow the CrossFit Endurance WOD for your specific training. See next answer for how to start.

I AM A RECOVERING LSD ADDICT. WHERE SHOULD I START?

Learn to do it RIGHT, Learn to do it FASTER, Learn to do it LONGER.

We use the run technique principles that have proven not to aide in injury and increase performance. It applies to all sports and the principles are transferable.

Work on basic motor skills for your sport. For example: Running - We teach and practice running mechanics based on several proven methods. If you are not running this way you are hurting yourself and hindering your performance.

Go to a CrossFit Running/Endurance Certification!

HOW SHOULD I START INCORPORATING CROSSFIT INTO MY WORKOUT PLAN? I TRIED CROSSFIT AND I CAN'T DO MORE THAN ONE WOD A WEEK BECAUSE I AM SO SORE!

Start with the main site WOD at http://www.crossfit.com/. Take as much recovery as you need. Shoot for one day on, one day off; then two days on, one day off; then the prescribed three days on, one day off. Next put one day CF + the CF Endurance WOD in the same day, one day off; two days CF + CF Endurance, one day off; three days CF + CF Endurance, one day off.

Work up to being able to do 4-6 CrossFit work outs per week. This process may take a month or more. Do not rush your body. Let it learn what you are now demanding of it. It will adapt.
Don't assume you need to do a lot of sport specific training. We have plenty of elite level athletes who CrossFit more then they train for sport. Your number one goal should be to CrossFit 4-6 times per week. Your second goal is to have the ability to do 2-3 sport specific workouts per week. Tempo or Time Trail days should always be on a CrossFit Rest day.

Take the time to learn the skills, or in some cases relearn them.

HOW AM I GOING TO BECOME EFFICIENT AT RUNNING IF I AM NOT RUNNING LONG DISTANCES?

The answer to this question has two parts – the first refers to the concept of Specificity and the second is about Third Wave Adaptations.

Specificity is the physiological theory that one must train a specific muscle/movement in order to develop strength and efficiency in that muscle movement. CrossFit avoids this to avoid Third Wave Adaptations (see below) so as to produce athletes that are ‘generalists’ rather than specialized in one area. By CrossFitting you will retain the generalist approach, while completing focused anaerobic endurance training you will develop the third wave adaptations necessary to become efficient at your sport(s).

Third Wave Adaptations occur through repetitive exposure to movements. It allows the body to become extremely efficient at movement. In endurance training the traditional belief is that the more you run, the more efficient you will become. This is not correct. Studies show that running economy will be improved more through anaerobic training than endurance training (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.).

Stamina replaces LSD or aerobic training!

I AM IN THE MILITARY AND I NEED TO RUCK/RUN IN BOOTS, CARRY LOGS LONG DISTANCES - SHOULD I DO THIS IN ADDITION TO THE RUNNING?

No – the same principles apply. Go short, and go hard. Learn technique, then do it fast, then you can do it long. Rucking marching long distances has more to do with muscular endurance than with cardiovascular fitness. Muscular endurance can be trained more efficiently by CrossFit than by walking for miles.

Look for an additional military oriented workout per week.

I AM A BAREFOOT RUNNER, HOW SHOULD I CHANGE THE RUNNING WORKOUTS?

Don’t. Your only consideration would be to insure that your some of your training volume be conducted on a training surface that reflects the surface where you wish to compete. For example, don’t run solely on grass if you expect to run a marathon on hot concrete. At the same time you don’t have to conduct all of your training on concrete, just enough to prepare your feet.

WHAT TYPE OF SHOES SHOULD I WEAR?

Racing Flats or as little a shoe as possible.*

Studies demonstrate that barefoot runners are more efficient, and have a lower rate of injury in their lower limbs. A good introduction can be found at http://sportsci.org/jour/0103/mw.htm

HOW SHOULD I PLAN MY WEEK?

First, have a plan. Second, know before you go! If you are following the WOD from the main CF site AND CFE it would be best to be a day or two behind. Know the days you will be resting or have the ability to do tempo/time trial work.

If CrossFit has a really tough WOD and you are going to be ruined the next day it would be a good idea to completely rest or do something easy.

If you need to do tempo/time trial stuff on the weekends plan accordingly. Write out your week and have the ability to make minor changes if needed.

WHAT ARE THE SIGNS OF OVERTRAINING?

Not sleeping, over-eating, mood swings, pushing as hard as you can and getting mediocre/poor results. There are an infinte number of signs for overtraining. Be aware of them, and know that you are responsible for understanding this. More is not better, and rest/recovery is the reason you get faster.

* AB's long, overdue shoe article coming soon!

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I didn't even realize CrossFit Seattle recently wrote something about endurance training.

Check it out y'all!

A thought and a "Jackie" breakdown

"When you see yourself doing something badly and nobody’s bothering to tell you anymore, that’s a very bad place to be. Your critics are your ones telling you they still love you and care."

- Randy Pausch

That's why I'm always on your case. That's why I want you watching your peers in the gym. We are a community and we only grow when we grow together.

See you Saturday for RAINSTORM. Our gym. High Noon. Be there.

----

"JACKIE"
for time:
1000m row
50 thrusters, 45lbs
30 pullups

The beauty of this workout is that each movement is a classic example of core-to-extremity work.

• Rowing has a specific cadence: "legs, arms/ arms, legs". Obviously there's a lot more to it, but this is these are the basics. Driving hard with the legs through the heels, momentum shoots backward. The posterior chain and hip move simultaneously to increase the hip angle, adding to the momentum. The movement is finished by engaging the rhomboid muscles between the shoulder blades allowing the arms to pull the handle to (and through!) the body to complete a powerful stroke. Simply reverse the mini-movements and you have the catch. Rinse, wash, repeat and you are rowing.
  
• A Thruster is the same beast. Whereas each part of Rowing are pulls, Thrusters are pushes. Split apart the thruster is a front squat + a push press. Guess what cue I use for cadence? "Legs, arms/ arms, legs". Starting in a proper stance and rack position with the bar resting on the body (chest/deltoids), descend into a squat. From the hole (hip crease falls below the top of the patella), driving hard with the legs through the heels, momentum shoots upward. The posterior chain and hip move simultaneously to increase the hip angle, adding to the momentum. (Those two sentences should sound familiar). Shoulders activate, the bar leaves the body, arms punch toward the sky until full lockout with the bar traveling in the frontal plane. BAM! You done did thrusted. Reverse this beautiful little movement and you're back in position ready to do it again!
• When we say "Pullup" we mean CrossFit's generic version: the kipping pullup. It should've been explained to you already why this is such a much more efficient version and why you should do more. If it hasn't COME SEE ME! As humans we can generate plenty of momentum moving forward and back, left and right. It's going up and down that's difficult. We have to fight this thing called gravity. For our kipping pullup (gymnastic, frog/Annie-style, AFT/OPT/rotary/circular/butterfly/whathaveyou, the Mikey) we get a swing going by opening and closing our hips and shoulders. We manipulate and redirect the momentum to shoot us upward until our chin gets over hand-level, or until your chest hits the bar if you're that damn good. Repeat until you rip your hands.

"Jackie" was meant to be a 'girls workout', but is difficult from the technique standpoint (AND I'M A FORM NAZI!). Find it easy? Go three rounds for time. Try it.

"Helen"

3 rounds for time:
400m run
21 kettlebell swings, 24kg
12 pullups

"Helen" was one of the first CrossFit Challenges. Coach Dave Werner of CrossFit Seattle (known as CrossFit North at the time) and Coach Glassman grabbed some kettlebells and headed out to a track. The actual conversation went like this:

Coach Glassman: "Yo D-Dawg, what we finna do today? What the workout gon' be?! I wanna watch a movie that starts in less than an hour so let's make this quick."
Coach Werner: "Daaaang G. Why you always tryin' to put pressure on a brothah?! Pshh. Let's make them run and do pullups." [starts pumping his arms]
Coach Glassman: "AYO! AND let's make 'em swing dem kettlebells!"
Coach Werner: "Word- and have 'em do it all the way over they domes! That'll really get them tired! Their heads are all gonna be flush from all the blood rushing to their heads!"
Coach Glassman: "Hahahaha... Yeah son, and let's make them do that over and over and over! But on the real, that movie starts pretty soon and you know how my girl Lauren is about being on time.."
Coach Werner: "I see you playa! Let's do it like this: one lap around the track, 21 swings and 12 pullups. Three-peated. I'ma pimp with the kettlebell!"
Coach Glassman: "Whatever you say mayne... 3-2-1 GO!"

"Helen" is composed of all three types of distinct modalities we focus on as CrossFitters: monostructural metabolic condition (aka "cardio"), weightlifting and gymnastics.

• Monostructual Metabolic Conditioning - aka "cardio". Works on cardiovascular-respitory endurance. It's an aerobic activity, meaning utilizes the oxidative energy (oxygen) pathway. In this workout, it's a simple 400 meter run.
• Weightlifting - Here you use your body to manipulate an external object. In this case it's a kettlebell and you're doing 21 swings.
• Gymnastics - Lastly, you finish out your round by doing 12 simple pullups. Although by the time you get to the pullups, your energy is shot.

So grab a kettlebell and a stopwatch and try for yourself. Sub-7:00 is the ultimate goal.

----

Yesterday we had some challengers!

Jason the beast!

Adrian 13:06
Andrew 10:57
Brady 12:03
Grant 9:04
Gilles 10:11
Jason 10:23
Marc 11:11

Glisten

Warming up is essential to any physical activity.

Movement pattern warmups

Dynamic movements

You know the official CrossFit Warmup as this:

3 rounds, 10-15 repetitions of

1. Overhead Squat
2. Situp
3. Back Extension
4. Pullup
5. Dip
6. Samson Stretch

I was influenced to post because of Rainier CrossFit's wonderful and in-depth Warm-Up article. They confirm the suspicion to do some some short-range cardio first (400m run, 500m row, 150 rope skips) and THEN go into the warm up. The motions go like this: squat, bend, straighten, pull, push, stretch.

• CARDIO - run/sprint, row, bike, jump rope, swim, airdyne, jumps, movement patterns
  
• SQUAT - air squat, front squat, overhead squat, sumo squat, lunge, pistol
• BEND - situp, crunches, v-up, knees-to-elbows, ghd situp
• STRAIGHTEN - back extension, supermans, good mornings, stiff-leg deadlifts, kb swings
• PULL - pullup, ring row, bent-over row, rope climb, rope pull, the Burgener warmup, clean, snatch
  
• PUSH - pushup, dip, ring pushups, press, pushpress, push jerk, benchpress, handstand pushup
• STRETCH - anything that stretches major muscle groups

Usually the athlete is considered warmed-up when they've got a light sweat (or "glisten") going.

GlistenED.

So there, you can now create your own warm-up. Congrats! I hope some light was shined on something we all do without any thought to why. Here's mine (when I feel like going all the way through):

10 or 12 reps of each:
ROUND 1 - broomstick ohs, situps, back ext, strict pullups, dips, samson stretch
ROUND 2 - ohs w/ 45lbs, knees-to-elbows, kettlebell swings (Russian style), gymnastics kip pullups, strict ring dips, samson stretch, upfacing dog, prayer pose
ROUND 3 - alternating pistols, straight leg raises, kettlebell swings (American style), rotary/butterfly kip pullups, kipping ring dips, samson stretch, dynamic stretches

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