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CrossFit is a Sport…

May 20th, 2013 by Nick

…and sports are dangerous.

This looks worse than it is. But it looks pretty bad!

This looks worse than it is. But it looks pretty bad!

There’s an injury risk for any sport that you play.  And while it’s been said that sitting on the couch is way more dangerous than doing CrossFit, the fact remains that people get hurt doing CrossFit.  This is one of the biggest points that CrossFit’s detractors make on a regular basis.  ”Exercise isn’t supposed to hurt people, but CrossFit does.”

It’s a valid point that exercise shouldn’t cause injury, but the problem is that CrossFit isn’t just exercise.  Sure, we do movements that you see in other exercise routines, such as push-ups and running.  But we also do movements that are entire sports, such as weight lifting, and we do them in a competitive setting, constantly trying to beat our last time, or to win against other people in the class.

Just like many people play other sports, like softball, to get exercise and stay in shape, us CrossFitters “play” the sport of CrossFit to stay in shape.  It has the advantage of including a combination of functional movements from many other sports, so it gets us in good shape to play many other sports, but, like all other sports, it has a risk of injury.

So, my answer to people when they ask about whether or not CrossFit is dangerous is, yes, it’s a dangerous sport.  But so is soccer, cycling, track, and wrestling.  The key here is to remember that when you’re doing CrossFit, you’re participating in a sport, you’re not just working out.  This is one of the reasons that we’re including so much ancillary and mobility work: those things help keep you mobile and strengthen the parts that are most likely to get injured during the WOD.

Pay attention to your mobility and other work.  Avoid injury by training and playing smart.

Posted in Medical, Mobility | No Comments »

It’s the Sugar

May 19th, 2013 by Nick

Here’s a New York Times opinion piece about sugar and diabetes.

The international symbol for diabetes.

The international symbol for diabetes.

In it, the author discusses a study from PLoS One study that found a link between increased sugar availability and incidence of diabetes.  Duh, you’re saying.

What makes the study interesting is that it shows increased rates of diabetes irrespective of obesity.  Simply put, obesity doesn’t cause diabetes, sugar does.

From the article: “for every 12 ounces of sugar-sweetened beverage introduced per person per day into a country’s food system, the rate of diabetes goes up 1 percent.”

The author goes on to suggest that we need additional studies of the toxicity of sugar and he mentions a recent petition for the FDA to determine “safe” limits on sugar.

We’ve said for quite a while that sugar is toxic, so it’s nice to see this backed up with some pretty sold studies.  But what do you think about regulating sugar like we regulate other dangerous substances?

Posted in Nutrition | No Comments »

Memorial Day WOD & BBQ

May 18th, 2013 by Nick

All normal classes will be cancelled on May 27, Memorial Day.  In place of classes, we will be having a Memorial Day workout and BBQ.

flagpatchWe’ll offer child care for parents who would like to work out for $5.00.  You can register for child care in the Member’s Area.

We’ll have the grill going, too, so please bring some food to grill and/or share.

This even starts at 9:00 AM, and we’re hoping to wrap up by 11:00 or so.

Workout for May 18th, 2013:

A) Partner spotted handstands: accumulate 2 minutes in handstand.  Scale to inverted hang or plank as needed.

B) 5 minutes shoulder mobility

C) 10 minutes rage ball.

D) Review WOD movements

E) 3 Rounds for time: Run 400m / 21 kettlebell swings (1.5/1 p) / 12 single kettlebell shoulder to overhead (1.5/1 p) switch arms as needed.  12 minute cut-off.

Posted in Events | No Comments »

Parkour Roll with Andrey P.

May 17th, 2013 by Nick

Here’s a good and very technical parkour roll tutorial by our very own Andrey P.  If you have any questions about rolls, this is a good video to watch.  Love the detail, Andrey!

Workout for May 17, 2013:

A) 5 Minutes upper back mobility

B) Swords Day 18: Warm up: Front Squats 5 reps @75%, 3 reps @85%

C) Front Squats: 1 @95%, 1+ @105%

D) 15 min EMOM: 1 handstand push up / 2 pistols / 3 pull-ups

E) 3 Rounds for time: 10 snatches (35/25kg) / 30 double unders.  7 minute cut-off.

Cardio:

Tabata: Squat / kettlebell swing / push-up / row for calories.  Rest 1-minute, 10-seconds between exercises. (Takes 19-minutes)

Posted in Parkour | No Comments »

Shoulder Mobility Trick from Amanda

May 16th, 2013 by Nick

Here’s a really good shoulder warm up that Amanda learned a few weeks ago at the Olympic lifting seminar with Dianne Fu.  Check it out:

Workout for 5/16/13:

A) 5-5-5 Burgener Warm-up with a bar.

B) 5 minutes shoulder mobility

C) 12-12-12 bent arm dumbbell flyes / hip extensions

D) 10-minutes of ring work: supports, L-sits, inverted hangs, levers, ice cream makers, etc.  Tailor to athelete’s needs.

E) Tabata push-ups

Cardio:

3 Rounds of max reps in 1-min of the following: Jump rope / Ab mat sit-ups / 60′ shuttle sprints / burpees / rest. (Takes 15 minutes)

Posted in Mobility | 2 Comments »

Challenge Workout #2

May 15th, 2013 by Nick

Alright, folks, here’s our second challenge workout.  This one will be open for two weeks.  Remember, one attempt per challenge.  Also, if you haven’t completed Challenge WOD #1, get it done soon.  Everybody can do it.

Challenge Workout #2:

In this workout, you will perform a dumbbell snatch ladder.  Every 30-seconds, you will perform a dumbbell snatch with each hand.  Each successful round enables you to attempt the movements with a heavier dumbbell.  When you reach the max weight, or point that you cannot perform a 1-arm snatch with both sides, you move back to the previous successful weight and perform a 3-minute AMRAP of alternating 1-arm snatches.  The competition starts at 30# dumbbells for men and 5# dumbbells for women.  Your total score will be the last round you completed times the total number of rounds of you completed at the end.

For example, an male athlete performs the workout and is able to perform alternating side snatches for 30#, 35#, 40#, 45#, 50#, and 55#. At 60#, he fails.  At the end of the 30-second round where he would have moved to 65#, he instead starts a 3-minute AMRAP of alternating snatches at 55# (his last successful weight).  He performs 6 full rounds of alternating side snatches, and one extra rep on the right side, for a total of 6.5 rounds.  His score is 39 (55# is the 6th round, times 6.5 rounds in the AMRAP = 39).

Movement standards:

These are good reps. The weight starts on the floor and finishes completely locked out overhead.

These are good reps. The weight starts on the floor and finishes completely locked out overhead.

The dumbbell must start on the ground, and move to a locked out position overhead. The knees, hips, shoulder and elbow must be fully open and the dumbbell must not stop between the ground and the overhead position (i.e. no dumbbell clean & jerks).  Note that “fully open” refers to the athlete’s normal range of motion– athletes that have mobility issues are free to do the workout, provided they do the movements safely.

These are bad. Seriously. Look at them.

These are bad. Seriously. Look at them.

Workout for May 15, 2013:

A) 5 Minutes hip mobility

B) Swords Day 17: Warm up: 5 reps @60%, 3 reps @70%

C) Front Squats 3-3-3 @75%

D) 5 rounds for time: run 400m / 15 toes to bar / 10 deadlifts (80/60kg). 20-min cut-off.

E) Remaining time: roll hamstrings & lower back.

CrossFit Cardio:

5 Rounds for time: 10 ring push-ups / 15 box steps (or jumps).  10-min cut-off.

8-Min EMOM: 5 squats / 10 lunges

Posted in Exercises | No Comments »

Tilapia with Veggies

May 14th, 2013 by Nick

Here’s a super easy and yummy recipe from Amy W.

Total time 50min
Cook time about 40min
Prep time 10min
Serves 3 people
Foil packets

Foil packets

This is a very easy recipe and you can put pretty much anything into these packets! The recipe can be scaled to anyones taste buds! Want to spice them up add jalapeno slices or add fresh herbs from the garden for an herby flavor. I use this as a catch-the-leftover veggie recipe.  This recipe has very little clean up as well! Enjoy!

3 fillets of Tilapia no bones - no skin
3 cups of baby kale or chopped kale
1 bell pepper ( diced)
1 medium yellow squash (diced)
9 stalks of asparagus (diced)
Half a lemon
Coconut oil or Olive oil
Salt and pepper to taste
Dry white wine (optional)
Aluminum Foil
( you can also add some diced potatoes in there but it won’t really be paleo… They soak up the juices nicely)
Preheat oven to 375
Tear 3 sheets of aluminum foil about a foot and a half long
put a drizzle or smear of olive oil or coconut oil on half of each sheet of foil
Place 1 handful ( or cup) of kale on oil
Place 1 filet of Tilapia on bed of kale
***keep in mind- everything needs to stay on one half of the sheet of foil because we will eventually be folding it over***
Salt and pepper filet to taste
Seperate diced mixed veggies into 3 even piles and place them on foil next to fish
Squeeze the juice from the lemon half onto each of the filets
Cut the half lemon into thirds and place a wedge onto each packet
Fold over each packet in half and then roll each edge 2 times to make a seal
If you want to add a spalash of the wine into each packet - roll up 2 of the three sides pour a splash of wine in the packet and then close the third side
Make sure each corner is closed tight
Enjoy!

Enjoy!

Place packets on a baking sheet and put in the oen for about 35-50 minutes

In a perfect world the packets will pouf up when done- it doesnt always work out taht way- don’t worry- go with your gut and you will be able to smell it when it is done, about 40 minutes or so.
Take packets out of oven when ready and serve!
You can either cut the packets open and serve in a bowl ( less clean up)
or slit the folded side of the packet and slide onto plate
Workout for May 14, 2013:
A) “Fran” 21-15-9 reps of thrusters (43/30kg) / pull ups. 8-min cut-off
B) 5 minutes forearm mobility
C) 10-10-10 standing barbell twists / 30-30-30 ab mat sit ups
D) Row 1000m (easy)
Cardio:
15 Min AMRAP: 5 knees to elbows / 10 ring rows / 15 push-press (20/15kg)

Posted in Food | No Comments »

CrossFit Cardio

May 13th, 2013 by Nick

For those of you who missed the announcements, starting today, we’re replacing some regular CrossFit classes with a new option: CrossFit Cardio.

Exercise zones and approximate heart rates.

Exercise zones and approximate heart rates.

This class will focus on developing aerobic capacity through high intensity functional movements.  Translation: simple, fun workouts that will make you sweat.

Don’t worry, this class is still CrossFit, it’s just a slightly different flavor of CrossFit.  We’ll be focusing more on the basics, such as sit-ups, push-ups, kettlebell swings, running, and less on the complicated strength and power movements such as snatches, cleans, and heavy squats.  The class will start off with a group warm-up, then you’ll spend several minutes practicing and perfecting the movements for the workout.  Workouts will last between 10 and 35 minutes.  The coach will lead a group mobility session at the end of class.

Also, this class will function as another way to join the CrossFit program.  Usually, you have to do the Foundations series, but for people who want to jump right in, they can attend this class at the regular monthly rates.  After attending 20 classes over at least two months, they are free to join any regular CrossFit class.  Go tell your friends, this is a great way to get started on the road to fitness without having to fork over $300 for the Foundations course.

CrossFit Cardio classes take place Monday, Wednesday, and Friday at 9:00 AM and 3:00 PM, and Tuesday and Thursday at 6:15 AM and 6:30 PM.

Try it out and let me know what you think!

Workout for May 13, 2013:

A) 5 Minutes lower Back mobility

B ) Warm up: Front Squats 5 reps @85%, 2 reps @90%

C) Front Squats 1-1 @100%

D) 6 min EMOM: 3 Handstand push ups / 8 hollow rocks

E) Row 500m - 500m - 500m - 500m. 15-min cap.

CrossFit Cardio:

4 Rounds for time: run 200m / 30 squats / 15 kettlebell swings.  16-minute cut-off.

Posted in CFM | No Comments »

Gradually Awesome Weight Loss

May 12th, 2013 by Nick

A while back I wrote a post on how to improve your diet.  I called this approach, One Bite at a Time.  A few months ago, the guys over at Eat To Perform posted an article in the same vein, entitled “The Gradually Awesome Approach to Extreme Fat Loss.”

Why is this picture here? I dunno, it's nutritional and in the public domain.

Why is this picture here? I dunno, it's nutritional and in the public domain.

The article makes the case that good things– like CrossFit, Paleo, etc– if taken to extremes too quickly can cause damage.  They talk about the dangers of combining deficit diets with CrossFit, as removing vital nutrients from the diet and performing high intensity training is a good way to hurt yourself.  They also talk about basal metabolic rate, and an interesting and counter-intuitive hack for weight loss.  Of course, it’s all about a gradual, scaled approach.

The “Gradually Awesome” approach is the antidote to the “Gradually Awful” approach they were formerly utilizing.  Nobody became obese overnight; it usually takes years of mindless eating and sedentary living to add on hundreds of pounds and no amount of self-abuse through excessive exercise will change that.  In fact, it will make you sick and set you back.  Take my advice and chill the heck out!

I completely agree.  Let’s take our time and do this thing right, folks!

Workout for May 12, 2013:

A) 10-10-10 back extensions / 10-10-10 standing barbell twists / 10-10-10 v-ups / 15 sec - 15 sec - 15 sec ring support

B) 10 minutes hip mobility

C) 12-min AMRAP: Run 400m

D) 5-minutes ankle mobility

E) 30-30-30 double unders rest 1-minute between efforts (scale up as needed)

Posted in Medical, Nutrition | No Comments »

Save the 10s

May 11th, 2013 by Nick

Some of you might be wondering what that strange metal ring is doing in the clip bucket.  Well, last weekend somebody killed another one of our 10lb plates, and that’s a reminder.  Please be gentle with the smaller plates.

Prevent ten-icide.  Thanks.

Workout for May 11, 2013:

A) 10-10-10 good mornings / 10-10-10 Turkish sit-ups / 10-10-10 single-leg Romainian deadlift

B) 10 minutes partner shoulder mobility

C) Veterans: 7-minute EMOM 8 kettlebell swings / 3 handstand push-ups; Newbies:10-minutes: Practice WOD movements

D) For time: 15 shoulder press/ 30 double-unders / 30 squats/15 push-press/30 double-unders / 30 squats/ 15 push jerk (50/35kg), 30 double-unders / 30 squats.  9-minute cut-off.

Posted in funny | No Comments »

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