6.2.14: 200 Reasons to Love Endurance

2014-05-31 08_Fotor

6.2.14: AG Track @ 6pm

WOD
8x 200m Run
– jog 200m for recovery

Photo: Had a couple of brave souls take on the weather Saturday morning. It rained for the first part but then it was perfect. Nice breeze and no humidity.


CF Blog June 2

Want to PR your back squat?  Maybe you should try the method in the video above 😉

Strength: Back Squat 3-3-3-3-3 @85-90%photo-67

WOD:
AMRAP 12
10 Ring Dips
30 Double Unders
10 Power Snatches (75/55)


Momma’s Quote of the Week:  “Try to be a rainbow in someone’s cloud.”—Maya Angelou


Interesting read from the New York Times:

Always Hungry? Here’s Why

FOR most of the last century, our understanding of the cause of obesity has been based on immutable physical law. Specifically, it’s the first law of thermodynamics, which dictates that energy can neither be created nor destroyed. When it comes to body weight, this means that calorie intake minus calorie expenditure equals calories stored. Surrounded by tempting foods, we overeat, consuming more calories than we can burn off, and the excess is deposited as fat. The simple solution is to exert willpower and eat less.

The problem is that this advice doesn’t work, at least not for most people over the long term. In other words, your New Year’s resolution to lose weight probably won’t last through the spring, let alone affect how you look in a swimsuit in July. More of us than ever are obese, despite an incessant focus on calorie balance by the government, nutrition organizations and the food industry.

But what if we’ve confused cause and effect? What if it’s not overeating that causes us to get fat, but the process of getting fatter that causes us to overeat?

The more calories we lock away in fat tissue, the fewer there are circulating in the bloodstream to satisfy the body’s requirements. If we look at it this way, it’s a distribution problem: We have an abundance of calories, but they’re in the wrong place. As a result, the body needs to increase its intake. We get hungrier because we’re getting fatter.

It’s like edema, a common medical condition in which fluid leaks from blood vessels into surrounding tissues. No matter how much water they drink, people with edema may experience unquenchable thirst because the fluid doesn’t stay in the blood, where it’s needed. Similarly, when fat cells suck up too much fuel, calories from food promote the growth of fat tissue instead of serving the energy needs of the body, provoking overeating in all but the most disciplined individuals.

We discuss this hypothesis in an article just published in JAMA, The Journal of the American Medical Association. According to this alternative view, factors in the environment have triggered fat cells in our bodies to take in and store excessive amounts of glucose and other calorie-rich compounds. Since fewer calories are available to fuel metabolism, the brain tells the body to increase calorie intake (we feel hungry) and save energy (our metabolism slows down). Eating more solves this problem temporarily but also accelerates weight gain. Cutting calories reverses the weight gain for a short while, making us think we have control over our body weight, but predictably increases hunger and slows metabolism even more.

Consider fever as another analogy. A cold bath will lower body temperature temporarily, but also set off biological responses — like shivering and constriction of blood vessels — that work to heat the body up again. In a sense, the conventional view of obesity as a problem of calorie balance is like conceptualizing fever as a problem of heat balance; technically not wrong, but not very helpful, because it ignores the apparent underlying biological driver of weight gain.

This is why diets that rely on consciously reducing calories don’t usually work. Only one in six overweight and obese adults in a nationwide survey reports ever having maintained a 10 percent weight loss for at least a year. (Even this relatively modest accomplishment may be exaggerated, because people tend to overestimate their successes in self-reported surveys.) In studies by Dr. Rudolph L. Leibel of Columbia and colleagues, when lean and obese research subjects were underfed in order to make them lose 10 to 20 percent of their weight, their hunger increased and metabolism plummeted. Conversely, overfeeding sped up metabolism.

For both over- and under-eating, these responses tend to push weight back to where it started — prompting some obesity researchers to think in terms of a body weight “set point” that seems to be predetermined by our genes.

But if basic biological responses push back against changes in body weight, and our set points are predetermined, then why have obesity rates — which, for adults, are almost three times what they were in the 1960s — increased so much? Most important, what can we do about it?

Continue reading…


CF June 2

Strength: Back Squat 3-3-3-3-3 @85-90%

WOD:
AMRAP 12
10 Ring Dips
30 Double Unders
10 Power Snatches (75/55)


challenge

Alright, did you start your June Challenge yesterday?! Remember June’s Challenge is all on you. You decide the Challenge. All we ask is that you stick to it. What’s something missing from your life that you know you need to taking into account or acting on? OR, what’s something currently IN your life, that you know you could do without? Well, let’s act on it. For one month. And see what happens from there. Consider this an opportunity to reset an item in your life. Sure, there are several things you could apply to this Challenge, but let’s just focus on one for now. Then, add something else to the list once you’ve conquered the original.

Examples:
No beer for the month of June. (this is mine, FYI)
8 hours of sleep per night.
30 minutes of reading per day.
10 minutes of silenced down-time per evening.
Flossing every day.
Cutting out sodas.
Not eating anything that comes packaged in a box.

…the possibilities are really endless. The important part is to identify what’s worthwhile and feasible for you.

Nothing in that list of examples works for you? Great, come up with your own. It’s your Challenge! Do us all a favor and post yours below in the “comments” section of this post. Then we can all be held accountable. Make it realistic. But make it real, too…

Monday>>@theMet


BC 6/2

Monday>@the Met… Lots of stuff


BC 6/3

Tuesday> “Runnin’ with the Devil”


CF Blog June 3

Strength: Deadlift 5-5-5 @80-85%photo-68

WOD:
2 Rounds
30 Wall Balls (20/14)
30 Burpees
30 Walking Lunges
30 Abmat Sit-ups
30 Box Jumps (20”)

***

It’s deadlift day!!  Please note the prescribed weight percentages and abide by them.  We really want to hammer in good, safe form so that you can make the most out of your deadlifts.  After all, the “health lift” is one of the best exercises you can do.

Check out what Mark Rippetoe has to say about the importance of deadlifts in the Huffington Post:

One of the Most Underrated Strength Exercises You Can Do

The deadlift is a very simple exercise that basically involves picking a barbell up off the ground and setting it back down. It’s a bit more involved than that — most everything is. And despite the fact that some fitness chains have decided to sell memberships by making fun of it, the deadlift is one of the most basic and useful strength exercises in the gym.

Nothing is more natural to the human body than the task of lifting something from the ground. After all, unless somebody else has already picked it up, that’s where most stuff starts out, and we have to lift things every day whether we want to or not. Getting this basic movement strong a little at a time with a loaded barbell is just good preparation.

The deadlift is one of the basic barbell exercises because it trains the whole body. The term “kinetic chain” refers to the musculoskeletal components involved in an exercise between the base of support and the load being moved. In a deadlift, the base of support is your feet on the ground, the load is in your hands, and everything in between is doing its anatomically-predetermined share of the work. Your legs, hips, back, lats, arms and grip are all worked at the same time. Not much is missing from a deadlift. Here’s why they are so important, and why you should be doing them.

1. The deadlift has gotten the reputation as a dangerous movement, only used by hairy weightlifters who don’t care about themselves. Nothing could be further from the truth. The barbell deadlift is safer than picking up a box of file paper, because the mass of the barbell can be placed directly over the body’s center of balance — the middle of the feet. This fact, and the ability of the lifter to keep the barbell centered over the mid-foot as it travels from the floor up to the lockout position standing erect, enables very heavy weights to be handled by a strong lifter. The current men’s record in the deadlift is in excess of 1,000 pounds, and the women’s record is over 600.

The ability to load the weight on a 1.25-inch bar (it fits nicely in the hands) centered directly over the natural balance point of the foot (so that the load exerts no net leverage on your balance during the pull) means that the deadlift is a mechanically efficient way to lift a weight. If only it were safe…

Aha! It is. The guy who pulled the 1,000 pounds is just fine. This is because the correct deadlift keeps the back in extension as well as the bar over the middle of the feet. An “extended” back is held in normal anatomical position by the back muscles working together with the abdominals and all the deep muscles between the pelvis and the ribcage — the ones that are called “the core” by everybody but me. The job of these muscles is to stabilize the spine while moving the weight on the bar.

2. The hips and the legs — more specifically, the muscles that extend the knees and the hips — generate the force that overcomes the load, and the rigid back transmits that force up to the arms, then down to the hands and the bar. The fact that you can move the bar means that the muscles have overcome the weight, and when you do this while keeping your back “flat” throughout the pull, you have performed the best exercise for the back muscles in existence.

In other words, if the exercise requires the use of all these muscles to perform it correctly, then the exercise strengthens all these muscles as you lift progressively heavier weights. This is an extremely important point, because it is fashionable these days to advocate the use of lots of different special exercises for each of the little pieces of the kinetic chain of the movement. This ignores the simple fact that all the muscles used in an exercise are strengthened by doing that exercise as the load increases progressively.

For every part of the body, it is obviously better to strengthen a muscle in the role it is anatomically positioned to perform, along with all the other muscles around it doing their related jobs at the same time. Rather than isolate it with a small chrome dumbbell and then ask it to figure out how to fit in with its buddies later, train them all together, the way they function normally in human movement. Muscles don’t need to be isolated — they need to be worked with the team they are members of. And the synergy created between all these muscles working together may be the most important part of the exercise.

3. As a multi-joint barbell exercise, the deadlift has the distinct advantage of being able to gradually increase in load over a long period of time. Start with a light weight you can do perfectly and go up slowly from there. This is not possible with smaller muscle group exercises, which tend to stall in progress rather quickly and which therefore cannot make you stronger over the many years a deadlift can improve. It took quite a while for the 1,000-pound guy to get there. But he did it the same way you can get stronger — a few pounds at a time.

An exercise that works many muscles at once spreads the work over the whole body, thus keeping the majority of the stress off of any one single joint or muscle — while at the same time making the whole system strong because of the accumulating load. Every muscle and every joint that contributes to the most natural movement the body can perform receives precisely the right amount of its share of the work, if you do the deadlift correctly

Find a coach and learn to deadlift. You may have no interest in pulling 1,000 pounds, but smart people know that stronger is better, and the deadlift is very good at making you stronger the right way.


CF WOD June 3

Strength: Deadlift 5-5-5 @80-85%

WOD:
2 Rounds
30 Wall Balls (20/14)
30 Burpees
30 Walking Lunges
30 Abmat Sit-ups
30 Box Jumps (20”)


0603Is your mind preventing you from being healthy? Sounds weird. But it’s absolutely possible.

Read this from Mark’s Daily Apple for some great observations and tips on getting over some common psychological hurdles.


Tuesday> “Running With the Devil”: SPRINT: 10x 100m Sprint. Recovery is Rest/Walk back. RUN: 3x 400m Run, 2 minutes rest between efforts.


6.4.14: Endurance Delight

https://www.youtube.com/watch?v=ljUnyv5XUA8&feature=kp

The Pit @ 6am

WOD
4 Rounds
2:00 Prowler
2:00 Double Unders
2:00 AirDyne
2:00 Run
2:00 Rest


BC 6/4

Wednesday> Jump ‘n Run. Sit ‘n Lay Down.


CF Blog June 4

Skill: MU’s, Bar MU’s, Pull-ups, Ring Rowsimage

WOD: (from 1/5/12)
4 Rounds
5 Push Jerks (155/105)
10 Toes 2 Bar
20 Ball Slams (30/20)

***

March Across America

Justin Kuhel is one man, doing some pretty amazing things.  
A former Marine, Justin has turned his attentions to raising support and awareness of the needs of our country’s veterans.
In 2012, Justin completed a one-man, 400-mile march from Columbus, Ohio to Arlington National Cemetery. On that march, Justin raised $13,000 for the Wounded Warrior Project.
 
This year, Justin will embark on a 2,700-mile journey. Justin’s March Across America will commence on May 23, 2014 at Camp Lejeune, NC and conclude approximately five months later at Camp Pendelton, CA. This march will raise awareness and funding for the following organizations – groups that work to support our veterans as they return to their lives:

getheadstronghelpourmilitaryheros

If you would like to donate, you can do so here: http://www.marchacrossamerica.org/donate/

***

Our own Dom stopped into Ultimate CrossFit with Justin yesterday on Day 11 of the march!  You can follow Justin’s March on Facebook too!photo-69

Good luck, Justin!


CF WOD June 4

Skill: MU’s, Bar MU’s, Pull-ups, Ring Rows
*if you cannot do 8-10 deadhang pull-ups work on 3-4 sets of 5 rep
deadhang w/smallest band that you can complete all reps and sets with.

WOD: (from 1/5/12)
4 Rounds
5 Push Jerks (155/105)
10 Toes 2 Bar
20 Ball Slams (30/20)


Great workout today. And glad to have a few new faces. Look forward to seein’ y’all again.

As we’re increasing our running (not to mention jump roping), be it the intervals or actual mileage, we are increasing foot strikes. With increased foot strikes comes the need to pay special attention to your legs. Quads, hammies, hip flexors… you always hear about those. But, what about  your lower legs? Your calves, achilles/heel cords… your feet? In this video, Kelly Starrett gets into some quick fixes and prep for your lower legs. He starts with the question: Why do you hate your calves?

Need a few other ideas on taking care of your legs, etc, for running? Here ya go. Explore. There’s good stuff for everyone in here.

*Don’t have a barbell? Use a foam roller. Don’t have a foam roller or lacrosse ball? Get ’em. You need ’em. (sporting goods store or amazon)


Wednesday> WoD1: OTM for 15 minutes Hill Run + Jump Rope. WoD2: Alt Tabata of Wall Sits and Plank.


BC 6/5

Thursday> Swingin’ and (more) Sprintin’.


CF Blog June 5

Strength: Bench Press 3-3-3-3 @85

WOD: (from 12/3/13)
In 8 Minutes Complete:
40 KB Swings
40 KB Goblet Squats
Row with remaining time, score is meters rowed

Rest 5 minutes

WOD:
AMRAP 8
100m Run (50m down and back)
10 Ring Rows
10 Dynamic Push-ups
20 Jumping Lunges

***

Good Vibrations…photo-73

Have you ever tried the vibration plate in the Pit?  (Did you even know we had one?)
Ever wonder how to use it, or what it was used for?

Behind its simplistic design, the vibration plate holds numerous keys to good health.

While the plate has been known to improve on everything from sleep to metabolism (with the added desirable side effects of fat and cellulite reduction), it also has benefits more specifically related to CrossFit and fitness.  These include:

  • Improved Flexibility
  • Improved Balance
  • Improved Bone density
  • Enhanced Muscle Recovery and Strength

So how do you use it?

*Start off slow – stand on the plate for no more than 2 minutes the first few times you use it – stand up nice and strait with your eyes open.

*As you get more comfortable with the machine, begin to add more time to your “vibe” sessions and play around with closing your eyes to work on balance.

*Make it part of your routine –

Before your workout, try hopping on the plate and doing some stretches (toe touches and squat holds) – this is great to do on squat days, especially if you tend to have flexibility issues.

After your workout, vibe for 5 minutes for faster muscle recovery -you’ll notice a difference in the morning!

Happy Vibing! 😉


CF WOD June 5

Strength: Bench Press 3-3-3-3 @85

WOD: (from 12/3/13)
In 8 Minutes Complete:
40 KB Swings
40 KB Goblet Squats
Row with remaining time, score is meters rowed

Rest 5 minutes

WOD:
AMRAP 8
100m Run (50m down and back)
10 Ring Rows
10 Dynamic Push-ups
20 Jumping Lunges


0605Thursday it is. Bring ’em out. The Randoms…

You’re Not a Baby Person // Buzzfeed

Obama Works Out // Business Insider

Death // Slate

Change of Heart // Paste

FaceBook Knows All // Onion

Bad Hotels // Fiscal Times

Flight Attendant Secrets // The Chive

NYC Through the Eyes of Students // People

Ugh // Washington Post

Letters From Camp // Scary Mommy

Stop Paying Now // Business Insider

SEAL Commencement Address // Yoga with Mindy

Hey Man // YouTube

this[hr]

Thursday> WoD: 5 Rounds of 15 KB Swings + 10 Burpees + 200m sprint. Finisher: Ab Throwdowns.


BC 6/6

Friday> Running again and a mix of standards. (it’ll be hard)


CF Blog June 6

Strength: Clean 1-1-1-1-1photo-72

WOD:
3 Rounds
400m Run
12 One Arm DB Thrusters (45/30)
21 Pull-ups
12 One Arm DB Snatch (45/30)
21 Russian Twist (25/15 Plates)

***

March Across America

Justin Kuhel is one man, doing some pretty amazing things.  
A former Marine, Justin has turned his attentions to raising support and awareness of the needs of our country’s veterans.
In 2012, Justin completed a one-man, 400-mile march from Columbus, Ohio to Arlington National Cemetery. On that march, Justin raised $13,000 for the Wounded Warrior Project.
 
This year, Justin will embark on a 2,700-mile journey. Justin’s March Across America will commence on May 23, 2014 at Camp Lejeune, NC and conclude approximately five months later at Camp Pendelton, CA. This march will raise awareness and funding for the following organizations – groups that work to support our veterans as they return to their lives:getheadstronghelpourmilitaryheros

***

If you would like to donate, you can do so here: http://www.marchacrossamerica.org/donate/

***

You can follow Justin’s March on Facebook too!


CF WOD June 6

Strength: Clean 1-1-1-1-1

WOD:
3 Rounds
400m Run
12 One Arm DB Thrusters (45/30)
21 Pull-ups
12 One Arm DB Snatch (45/30)
21 Russian Twist (25/15 Plates)


zzzTough workout this morning…

You guys rocked it!

How much sleep do you get? If there’s one thing you can’t sacrifice it’s getting enough sleep. Sure I’m better some days/months/weeks than others but it’s always my top priority. Some say it’s the third piece of (diet, exercise, sleep). Robb Wolf suggests it may actually rank higher than food (oxygen, water, sleep, food…). The National Sleep Foundation has this article that talks about sleep and it’s effect on obesity; how it effects exercise and where it fits in with your diet. Read it. And, don’t say to yourself “yeah, yeah, I know, get more sleep… yadda yadda yadda”. Do something about it if you’re not getting enough QUALITY sleep. Go get some black out curtains for your windows, cover up those lights from the TV, alarm clock, remotes, phone chargers, stop looking at the computer and/or TV right before bed… and get some sleep!

How well do you sleep?[hr]

Friday> WoD: 400 Meter Run + 3 Rounds: 5 Push Ups + 10 Sit Ups + 15 Squats. 200 Meter Run + 2 Rounds: 5 Push Ups + 10 Sit Ups + 15 Squats. 100 Meter Run + 1 Round: 5 Push Ups + 10 Sit Ups + 15 Squats.

 


6.7.14: Run Like You Stole Something

tim_barber_bridge_runners_nike_15

6.7.14: AG Track @ 8:30am

WOD
5x 600m
– rest is 200m jog

A couple weeks back we ran 300m intervals. This time we’re cutting down on the number of rounds but doubling the distance. We’ll ease off on the pace a bit from the 300’s but the pace should be at a 5k race pace, no faster, and ideally no slower. The weather should be perfect for a run. A bit cloudy and 70.


CF Blog June 7

WOD: (from 12/21/11)photo-71
Team Workout (Teams of 2)
800m Sandbag/Medball Run
100 Double Unders
75 Ball Slams
100 Double Unders
75 Wall Balls 20/14)
100 Double Unders
75 Burpees
100 Double Unders
800m Sandbag/Medball Run

*One person working at a time except on the runs


CF WOD June 7

WOD: (from 12/21/11)
Team Workout (Teams of 2)
800m Sandbag/Medball Run
100 Double Unders
75 Ball Slams
100 Double Unders
75 Wall Balls 20/14)
100 Double Unders
75 Burpees
100 Double Unders
800m Sandbag/Medball Run

*One person working at a time except on the runs


CF Blog June 8

WOD: (from 1/2/11)photo-70
800m Run
15 Renegade Rows (35/20)
50’ Farmers Walk (45/25) 2 plates
500m Row
10 Renegade Rows (35/20)
50’ Farmers Walk (45/25) 2 plates
800m Run
5 Renegade Rows (35/20)
50’ Farmers Walk (45/25) 2 plates

*Farmer’s Walk is to be done as a plate pinch – can scale to standard KB’s
or DB’s.


CF WOD June 8

WOD: (from 1/2/11)
800m Run
15 Renegade Rows (35/20)
50’ Farmers Walk (45/25) 2 plates
500m Row
10 Renegade Rows (35/20)
50’ Farmers Walk (45/25) 2 plates
800m Run
5 Renegade Rows (35/20)
50’ Farmers Walk (45/25) 2 plates

*Farmer’s Walk is to be done as a plate pinch – can scale to standard KB’s
or DB’s.


6.9.14: SPEED DEMONS

2014-06-07 09.32.10

AG Track @ 6pm

WOD:
4x 200m (rest 1:00 after each)
2x 800m (rest 3:00 after each)
2x 200m (rest 1:00 after each)

Good article on typical running injuries:
http://www.runnersworld.com/injury-prevention-recovery/three-injuries-that-plague-runners


CF Blog June 9

Strength: Back Squat 1-1-1-1-1

Dom, T & T :)Dom, T & T 🙂

WOD: (from 1/9/12)
“Tabata”
Row (Calories)
KB Swings (1.5/1)
Box Jumps (24/20)
Abmat Sit-ups

***

Momma’s Quote of the Week:  “When we seek to discover the best in others, we somehow bring out the best in ourselves.”—William Arthur Ward 

***

Piedmont Culinary Guild’s Inaugural

Bacon & Brews Cruise-in 2014

Sunday, June 29th – Atherton Mill & Market

PCG is honored to welcome STAR Charleston Chef Craig Diehl for a local hog butchery demo!

 Click here for event location map: 2104 South Blvd. CLT, NC 28203

Join us for the PCG’s Inaugural Bacon & Brews Cruise-in! The PCG is rounding up a few of our favorite things-CHEFS, BACON, BEER and CLASSIC CARS to celebrate the summer.

$35 includes a sampling of 20 local bacon dishes from Charlotte’s best chefs and three beers from local brewerie.

What: Bacon Cook-off, Beer Brew-off and Classic Car Show-off

When: 3 – 7pm on Sunday, June 29, 2014

Where: Atherton Mill & Market in SouthEnd

Why/Who: To raise money for The Piedmont Culinary Guild. The Piedmont Culinary Guild is a grassroots collective of chefs, farmers, teachers and food artisans in Charlotte working together to connect and strengthen the food chain.

Attendee and Event Voting: $35 Adult for the brews and bacon BUY TICKET HERE. Purchase $1 Raffles for Best in Show or $1 Raffles, Vote for the Best Car, Beer and Bacon Dish at the event.

Cruise In Attendee: $15 to enter your classic car to win $500! REGISTER HERE.

 


CF WOD June 9

Strength: Back Squat 1-1-1-1-1

WOD: (from 1/9/12)
“Tabata”
Row (Calories)
KB Swings (1.5/1)
Box Jumps (24/20)
Abmat Sit-ups


0609“She gone…”

[hr]Monday@Met>WoD: 50-40-30-20-10 of Jump Rope + OHWLunges + Sit Ups


CF Blog June 10

Strength: Push Press 5-5-3-3photo-74

WOD:
3 Rounds
30 Walking Lunges
15 Ball Slams (AHAP)
1 Rope Climb
15 DB Hang Power Clean to Push Press (35/20)
30 Double Unders
400m Run

***

An oldie but a goodie from Catalyst Athletics:

A Thank-You and a Warning

Matt Foreman  |  Olympic Weightlifting  |  December 26 2011

You don’t do sloppy work at your job, do you?
If you’re an airplane mechanic, you don’t just spray some WD40 on a malfunctioning engine and then say, “That’s all I can do. I hope this sucker holds together.”
If you’re a paramedic, you don’t give an aspirin to a screaming car accident victim and then go sit down to have a sandwich.
If you’re a stay-at-home mom, you don’t lie on your couch and watch soap operas while your kids pee in the sink and fire a crossbow at the neighbor’s dog.
The answer to all of this is NO (I hope). So, having said that, why would you perform the Olympic lifts with sloppy technique?
The reason I’m asking this is because I see plenty of people in my YouTube travels who are doing snatches and clean and jerks like they have a death wish. I’m obviously not going to mention any specific names or organizations, but I have seen some technical displays that make it seem like these athletes made a special Christmas list where they begged Santa for SLAP tears, concussions, and hyper-extended elbows. These people are doing the Olympic lifts with dreadful technique, and they’re also loading up the bar with maximum weights. You can practically see the Grim Reaper floating in the background of the freaking video clips.
Now, make sure you understand that I’m not a snobby weightlifting elitist who dumps on the technique of every lifter I see. I think we should say that there is a difference between “sloppy technique” and “developing technique.” “Developing technique” is what you see with an athlete who is still in the learning progression. When you see these athletes, it’s obvious that they have either been taught by somebody competent or they’ve at least taught themselves with a solid level of discipline and precision. Most of the people I see who post their videos on the Catalyst Athletics forum and ask for help have developing technique. These people need a lot of fine-tuning, but they’re already doing some things right because they’re working really hard to perfect their skills.
“Sloppy technique” is a whole different ballgame. These cats are doing the Olympic lifts with all kinds of massive, freaky errors in their form. Enormous swinging arcs with the barbell, rounded backs, duck-walking all over the place, elbows ricocheting off the knees in the bottom of a clean, extreme pressouts on every lift, etc.. When you see these lifts, you know what I’m talking about. And as you might have guessed, almost all of these people are trying weights that are too heavy for them. Every failed attempt looks like it’s right on the tightrope of total disaster. They’re going too heavy, too fast, with not enough time spent on proper technique development.
If any of you who are reading this are sloppy technique people, make sure you understand that I’m not insulting you. No disrespect meant, but you need to be told that you’re doing these lifts the wrong way because you’re rolling the dice with your health and you’ll never lift really big weights if your technique sucks. Some of you big guys might be arguing with me right now by saying, “Bulls***! I’ve got sloppy technique and I can clean 300 pounds! That’s more than everybody in my gym!” Listen pal, there are 130 pound women in this world who can clean 300 pounds. Keep everything in perspective.
Many of you have less-than-perfect technique, but you’re looking for good coaching and you’re putting a lot of focus on your form. Allow me to express my gratitude to you. You’re doing the right thing because you’re trying to get better. And trust me, you’re the ones who are going to eventually come out on top in this sport.
For those of you who are using sloppy technique and not really making much of an effort to fix it, you better check yourself before you wreck yourself.

CF WOD June 10

Strength: Push Press 5-5-3-3

WOD:
3 Rounds
30 Walking Lunges
15 Ball Slams (AHAP)
1 Rope Climb
15 DB Hang Power Clean to Push Press (35/20)
30 Double Unders
400m Run


0610“Oh, hey there Lynn…”

[hr]Tuesday>EMOM x for 10 Rounds perform 3 Cone “Gasser” – with remaining time complete 10 Push Ups then hold Plank.

 

 


6.11.14: Pull Hard Or Go Home

edfe8ba3-47ba-4f8f-846a-7f05e47518dc

6.11.14: The Pit @ 6am

WOD
5 Rounds
500m Row
400m Run

This is a workout that we’ve done in the past, so this is a great chance to see how far your endurance has come. If you haven’t tried this workout, it’s great at tiring the muscles and pushing the lungs. We’ll do it again down the road, because it’s a great benchmark workout. It’s a nice balance of pulling hard on the rower but not so hard that you’re too exhausted for the run. Pace yourself. Goal is for each round to be at a similar pace. As we’ve talked about at the track, you’re not going to post your best time in this type of workout by crushing the first round. 5


"Gettin' that lunge on..."“Gettin’ that lunge on…”

Want to be more productive? And actually achieve work-life balance? Me, too. It seems that here in the US, we work an average of 45 hours per week, with 16 of those hours considered ‘unproductive.’ That is a lot of wasted time that could be focused elsewhere. Like on getting things done. Good news….

We can become more efficient and accomplish more with a few simple tips. Six, in fact. Read, and put into practice.[hr]

Wednesday> 5 Rounds of 400m Run every 4 minutes. Finish with Tabata Squats.


BC 6/11

Wednesday> 5 Rounds of 400m Run every 4 minutes. Finish with Tabata Squats.


CF Blog June 11

COOPER-MEDALS-720x480photo courtesy of WOD Talk

Speed: Partner Band Sprints 10 x 25M (use green bands or above)

Strength/Skill: Muscle-ups 5×3 or dead hang pull-ups 3×5

WOD:
2 Rounds
1 Min Burpees
Rest 1 minute
1 Min Ring Rows
Rest 1 minute
1 Min Lateral Plyo Skier Hops*
Rest 1 minute
1 Min Kb Swings (1.5/1)

*http://www.youtube.com/watch?v=WTkv9KnVlIA

***

Check out this great article in WOD Talk about our own Coach Travis!

By  on June 6, 2014

Team MDUSA’s Travis Cooper came home from the 2014 Pan American Championships with two medals for Team USA: one silver for the clean and jerk (184kg), and a bronze for competition total (324kg).  Cooper placed 3rd at last year’s Pan American Championships with his competition total in the 85kg weight class, so being on the podium this year wasn’t anything new to him. However, this year Cooper competed in the 77kg weight class.

Now to some people, dropping 8kgs (17.6lbs) might not seem that difficult, but it can be detrimental to one’s career in Olympic weightlifting. Cooper’s initial concern wasn’t about the act of dropping weight; rather he concerned himself on where this could put him competitively. It’s fairly easy to lose muscle when losing body fat, so Cooper set out to find a nutrition program that would work with his training regimen.  He connected with Nick Shaw of Renaissance Periodization, a company that specializes in nutrition and training programming. From there, Cooper was set up with a specific nutrition plan that coincided with his training schedule. Meals were based on his training volume with a template of what to eat everyday. Cooper said that following the nutrition plan made it a lot easier for him to concentrate on training and not on what and when he should be eating. He stayed on the program for several weeks and managed to drop the necessary weight while keeping his lean body mass steady.

Originally, this weight loss plan was to prepare him to compete at 77kg for Nationals this summer, but the opportunity came to him from Team USA to lift in the 77kg weight class at the Pan American Championships with Team MDUSA teammate James Tatum. A lot of respect and admiration is shared between Cooper and Tatum, as well as competitiveness.  Both are hoping to make it to the 2016 Summer Olympics in Rio De Janeiro, Brazil, and you can bet these two will be pushing each other competitively in the next year to qualify.


CF WOD June 11

Speed: Partner Band Sprints 10 x 25M (use green bands or above)

Strength/Skill: Muscle-ups 5×3 or dead hang pull-ups 3×5

WOD:
2 Rounds
1 Min Burpees
Rest 1 minute
1 Min Ring Rows
Rest 1 minute
1 Min Lateral Plyo Skier Hops*
Rest 1 minute
1 Min Kb Swings (1.5/1)

Cash Out: Foam Roll


BC 6/12

Thursday@ the Pit> Prowler Push 2-2-2-2-2. WoD: AMRAP15 of 250m Row + 10 Pull Ups + 15 Wall Balls + 20 Ball Slams.


CF Blog June 12

Strength: RDL 8-8-8photo-75

WOD:
AMRAP 15
15 Wall Balls (20/14)
10 K2E
5 Power Snatch (115/75)

Cash Out: Group Stretch

***

From Mark’s Daily Apple:

10 Healthy Morning Pick-Me-Ups That Aren’t Traditional Coffee or Tea

Now, I don’t need coffee in the mornings. You won’t hear me complaining or freaking out or freebasing Folger’s Instant off a soup spoon if I don’t “get my morning coffee” (well, maybe a small grumble if it’s the wrong morning), but I usually like to have one in the morning. It does the trick. It tastes good. It gives me a little leg up. That’s a common current running through this community – we don’t need the morning pick-me-up, but we sure do enjoy it. Not everyone likes coffee or tea, though. And some people (like me) are just curious enough to want to try every other possibility available. It’s just fun to try new options.

Not every selection is buttressed by reams of clinical evidence. At the very least, it can’t really hurt to try and even if it doesn’t help wake you up, the other proven health benefits probably make it worthwhile. Let’s jump right in…

Coca Tea

Coca tea has quasi-legal status in many countries, including the United States. No one sells it here (legally), and you can’t buy it in any stores, but it is possible to order online. Despite its reputation, coca leaf is not cocaine. To condemn coca leaf for its cocaine content would be to reject blueberries because they contain sugar. Powdered and isolated cocaine is a perversion of a legitimately beneficial herb with many different alkaloids. Coca provides smooth energy, perhaps partially because it promotes an increase in the use of fat as energy substrate during exercise whilesparing the breakdown of amino acids from muscle. And yes, “exhaustive extraction” from a gram of coca tea (the amount in a tea bag of standard size) nets about 5 mg of cocaine, about 1/8 the typical recreational dose of powdered cocaine, but brewing it in your kitchen produces far less. Traditionally, people would jam a wad of coca leaves and an alkali source (lime or sodium bicarbonate to enhance alkaloid availability) in their cheek and chew on it for an hour. You can empty out a bag of tea, add some baking soda, stuff it in your maw, and get similar results. Just be careful if you get drug tested, as coca tea can result in a false positive for cocaine for at least three days.

Yerba Mate

Another South American hot herb drink with stimulating properties, yerba mate’s primary active compound is none other than caffeine. It’s got about the same amount as tea, less than coffee, plus other compounds (but none with proven stimulant qualities except for maybe theobromine). Caffeine is clearly the main player, and we all know thatcaffeine works. There are correlational studies linking yerba mate to esophageal and oral cancers, but that’s partially explained by the temperature at which the tea is commonly served. Hot beverages in general have been linked to those same cancers, not just yerba mate. Depending on how it’s processed, yerba mate often contains significant amounts of polycyclic aromatic hydrocarbons (PAHs), a potential carcinogen that’s often found in other roasted plant-based infusion drinks (like coffee). That’s because most commercial yerba mate is dried and smoked using burning wood for up to a day – barbecued, basically. Yerba mate that’s air dried without smoke, like this one or this one, should have fewer PAHs.

Hot Chocolate with Cayenne

That cayenne powder shot I mentioned a few weeks back certainly wakes you up, but it’s not very pleasant and it involves consuming a large amount of very spicy powder in a single go – only the rare bird with a daily capsaicin habit will be able to use that one consistently. Instead, make real hot chocolate with good, bitter cacao powder and spike it with as much cayenne as you can handle. The cocoa has stimulating alkaloids (like theobromine) and the cayenne resembles a more pleasant, delicious version of pulling a nose hair to wake up. Spicy food also increases thermogenesis, especially paired with coconut.

Whey Protein Isolate (at Night)

Okay, so it’s not a quick fix when you’re feeling run down in the morning. You have to plan ahead and down it at night. But it works. Consuming the alpha-lactalbumin in whey (or milk) before you go to sleep increases tryptophan production at night which leads to increased wakefulness in the morning. Plus, drinking whey isolate at night alsoboosts morning energy expenditure (hey, maybe that’s part of the reason why you’re more alert – you’re utilizing more energy!), improves cognitive performance, and elevates mood. Who wouldn’t want to start the day with all that going on?

Protein and Fat

If you’re going to eat something in the morning, make sure it has protein and fat. A few eggs, maybe a bowl of Greek yogurt, a steak, whatever. Your breakfast should be protein- and fat-centric. Eat some fruit or something if you feel like it, but don’t go too heavy on the carbs. They offer quick but short-lived energy that often contributes to the midday crash (and excessive snacking), whereas protein and fat (especially combined) provide sustained energy you can coast on through to the afternoon.

Coffee Bean

I know I said “that aren’t traditional coffee,” but I’m talking about adding entire beans to your morning smoothie. Eating beans is definitely a non-traditional way to consume coffee and since consuming the entire bean means consuming every last physiologically relevant coffee compound available, it’s a different feeling than a regular hot water extraction, and you don’t actually need as many beans as you’d need to brew a pot. A tablespoon or two of good quality coffee beans will do. I find the stimulation from whole beans far smoother than brewed. Not that coffee gives me the jitters on a regular basis, but it never does when I eat the whole bean.

Medium Chain Triglycerides/Coconut Oil

Consuming MCT oil or coconut oil provides instant substrate for ketone production. You don’t need to eliminate all carbs, fast for 24 hours, or limit protein. You just eat a tablespoon or two and get “mild, sustained ketonemia” that contributes about 9% of the brain’s energy requirements. It’s also a well-known promoter of diet-induced thermogenesis. Basically, MCTs and to a lesser extent coconut oil provide a nice whack of free fatty acids ready to be burned for energy – if you’ve got the proper metabolic machinery set up to take advantage of them. If you’re a fat-burning beast, it’ll wake you up. I experienced the energizing potential of MCT oil firsthand when I made mayonnaise with two or three tablespoons of it and consumed the entire batch in a sitting. A “nervous” energy pulsed through me almost right away, almost a queasiness. Honestly? It was unpleasant and it was just too big a dose of straight-up MCTs. A tablespoon is a better dosage to start with.

Continue reading…


CF WOD June 12

Strength: RDL 8-8-8

WOD:
AMRAP 15
15 Wall Balls (20/14)
10 K2E
5 Power Snatch (115/75)

Cash Out: Group Stretch


0612Some of these is Randoms.

3 Days // Business Insider

Defend Your Castle // uncrate

GBV // noise

World Cup Characters // New Republic

Summer Songs // Slate

…or this

Scandalous // Flavorwire

Beef? // youtube

Commercials // stereogum

Seinfeld’s joke to Letterman // Salon[hr]

Thursday@ the Pit> Prowler Push 2-2-2-2-2. WoD: AMRAP15 of 250m Row + 10 Pull Ups + 15 Wall Balls + 20 Ball Slams.


"Matt is so pushy."“Matt is so pushy.”

[hr]

Friday> WoD1: AMRAP7 of 10 Sumo KB Deadlift High Pull + 20 Lunges + 30 Russian Twist. WoD2: 8 Rounds of  30 sec Burpee + 30 sec rest + 30 sec Shuttle Sprints + 30 sec rest


CF Blog June 13

Strength: OTM for 12 Minutesphoto-76
Even Minute 3 Front Squats @75%
Odd Minute 3-5 Chin-ups (Strict)

WOD: “Battle Buddy Bar II”
4 Rounds
40 Hang Power Cleans (75/45)
40 Front Squats (75/45)
40 Push Press (75/45)
200 Jump Rope Singles

*Teams of 2
Each athlete does half of the reps with the bar then hands the bar off.
The bar cannot be put back down for the entire workout.  Athlete 1 does 20
Hang Power Cleans to start while Athlete 2 rests. Then the bar is handed
off and Athlete 2 does 20 Hang Power Cleans while Athlete 1 rests and so
on.

***

Love these rules, courtesy of Box Life Magazine:

13 CROSSFIT GYM ETIQUETTE RULES YOU NEED TO KNOW

Certain arenas require you to behave in a respectable manner. You wear the appropriate work attire because you are a professional and you are an employee of a professional company. You should take your hat off when you’re in a church. Stand up and sing during the national anthem. Nobody really tells you to do these things–you just have an innate feeling that it’s common courtesy to do them. It feels right. And the same goes for that most sacred of chapels—the CrossFit box. But for some inexplicable, infuriating reason, there are some people who just don’t get it. Perhaps they aren’t aware of the box etiquette, or they simply ignore it. Well, we’re here to say that you must stop this nonsense at once and pay attention to the rules:

Rule 1: Put. Your. Crap. Away.
Seems obvious enough, right? I assume you all clean up your own dishes when you’re done eating at home—you wouldn’t wait for someone else to do it for you. There’s nothing more infuriating for a box owner and coach to see plates left out or a stray band tied round a pull-up bar after class. Space and time is often a premium for a CrossFit class, and no one wants to waste it by cleaning up someone else’s shit. So do everyone a big favor and take pride in your box by putting your gear away. It’s really not that hard. If you want to take it a step further, help your fellow athletes clean up too. Many hands make light work.

Rule 2: Don’t drop the barbell when you’re stripping the plates.
When you are cleaning up, save your coach from a brain aneurism and strip down your barbellproperly. This means you should lift the barbell and slide the plates off of it, then place it back on the floor—don’t just let it crash to the ground. This is how they get damaged, and as your coach will tell you, they’re not cheap to replace.

Rule 3: If you’ve sweated on the equipment, bled on the equipment or cried on the equipment, wipe it down.
Aside from being on obvious point of hygiene, it really isn’t a pleasant sensation to grab a wall ball that’s wetter than a new born baby, or sit your ass down on an abmat that might as well have been placed against the bare skin of the person before you. Grab a paper towel and disinfectant, and take the 30 seconds to wipe down your equipment. Please do it—for everyone’s sake.

Rule 4: Don’t steal other people’s equipment.
When you’re setting up for a chipper (or any WOD that requires numerous pieces of equipment), you try to set up your area with the gear in such a way to make everything easily accessible as you switch from movement to movement. And this can even extend to the pull-up bar—especially if you need to attach a band. So when some fool takes your wall ball or steals your bar in the middle of a WOD, you have every right to feel upset. It’s a CrossFit faux paux that should NEVER, EVER happen.

Rule 5: Don’t be late.
Maybe a minute or two is ok for some boxes, but I know there are some gyms that have burpee penalties for a late arrival, and others that simply turn an athlete away if they turn up 5 minutes after class has started. Remember, the box isn’t a globo gym—you can’t turn up whenever you please (unless it’s Open gym). Classes run in a box, and people pay good money to attend them and get their hours’ worth of fitness and instruction. There are few other things more annoying than watching a straggler turn up and think they can just jump into class as if nothing has happened. Hell no, son. Go home, and have enough respect for your classmates and coaches to arrive on time.

Rule 6: Check in/Sign up for class.
This applies both to drop-ins and regular box attendees. If you are a member of a popular gym, and you know that classes get pretty full, give your coach a heads up by signing up online. We’ve all been through WODs that have had to been altered significantly because there wasn’t enough equipment/space to go around, and it’s not fun. There are class caps for a reason, so save your coach the trouble of having to change the WOD around and just sign up.

Rule 7: Pay attention when the coach is giving instruction.
It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation or do your own thing when the coach is trying to give instructionto the class. You may know how to perform each movement off the top of your head, but not everyone does, so just be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Besides, you might learn something new about the lift that you would have otherwise missed!

Rule 8: Don’t have a conversation with someone in the middle of a workout.
If your “short” conversation is going to force me to warm up again, then you might want to save it till after the workout.

Rule 9: If you ask to borrow an athlete’s gear—give it back when you’re done.
Have you ever had someone ask if they can borrow your roll of tape, only to find that they keep passing it off to every single person who suddenly needs to wrap themselves up like a mummy? And you’ve always had a suspicion that someone else might have conveniently ‘lost’ those wrist straps you lent them a few weeks ago. Don’t be a jerk, if you borrow some gear, give it back when YOU are done with it—not the entire class.

Rule 10: Don’t move the chalk bucket mid-WOD.
I believe that chalk, much like PEDs, are essentially to an athlete’s success in a workout. The buckets containing this white gold are usually tactically placed so as to be easily accessible to as many people as possible in the midst of a WOD. If someone decides to move it to their area, then all hell breaks loose. At least for me. Hell hath no fury like a Brit denied his chalk.

Rule 11: Respect an athlete’s space.
This is crucial for safety purposes, as well as the focus of the athlete. If someone is preparing for a major lift, don’t walk behind them, in front of them, or anywhere close to them. If they need to bail, the last thing a coach wants to see happen is the bar strike an athlete standing too close, or worse yet have an athlete fall back on to someone else’s equipment.

Rule 12: Try to avoid ghost riding.
Ghost riding refers to the phenomenon of dropping barbells, kettlebells and all manner of equipment from overhead, regardless of the situation or weight. This is important because dumbbells, kettlebells and barbells with thin plates can bounce when dropped from overhead and ricochet into yourself and other athletes. While it is very satisfying to hear the crash of the weights against the floor, try to reserve the sensation for the strictly heavy lifts.

Rule 13: Introduce yourself to newcomers.
Hopefully your coach will take the initiative and announce a drop-in or a new member when you turn up for class. That’s the first step. But you should view it as your duty as a member of your box to make sure that the new athlete feels welcome in a new environment—especially if it’s their first taste of CrossFit. Furthermore, the new member will probably give a positive review of your box to their friends, which will bring in new business for your coach and help the community grow.


CF WOD June 13

Strength: OTM for 12 Minutes
Even Minute 3 Front Squats @75%
Odd Minute 3-5 Chin-ups (Strict)

WOD: “Battle Buddy Bar II”
4 Rounds
40 Hang Power Cleans (75/45)
40 Front Squats (75/45)
40 Push Press (75/45)
200 Jump Rope Singles

*Teams of 2
Each athlete does half of the reps with the bar then hands the bar off.
The bar cannot be put back down for the entire workout.  Athlete 1 does 20
Hang Power Cleans to start while Athlete 2 rests. Then the bar is handed
off and Athlete 2 does 20 Hang Power Cleans while Athlete 1 rests and so
on.


6.14.14: Moderately Fast

Screen Shot 2014-06-13 at 6.01.26 PM

6.14.14: AG Track @ 8:30am

5 Rounds:
600m Moderate Pace + 200m Fast Pace
– 2:00 rest b/w each

Lately, we’ve worked on varying distances in our intervals recently, from short distance to longer. This week, we’re piecing distance, pacing and sprinting into one workout. This helps to teach the body to pick up your pace during the middle of a workout. It also works on learning to pace and surge.


CF Blog June 14

WOD: AMRAP 28photo-77
30 Calorie Row
30 Over the Box Jumps (24/20)
30 Deadlifts (155/105)
400m Run
30 Wall Balls (20/14)
30 Ring Dips
30 Abmat Sit-ups

*Get as far through the workout as possible in 28 minutes. If you finish
30 abmat sit-ups with time remaining go back to the rower and continue
moving through.

***

Piedmont Culinary Guild’s Inaugural

Bacon & Brews Cruise-in 2014

Sunday, June 29th – Atherton Mill & Market

PCG is honored to welcome STAR Charleston Chef Craig Diehl for a local hog butchery demo!

 Click here for event location map: 2104 South Blvd. CLT, NC 28203

Join us for the PCG’s Inaugural Bacon & Brews Cruise-in! The PCG is rounding up a few of our favorite things-CHEFS, BACON, BEER and CLASSIC CARS to celebrate the summer.

$35 includes a sampling of 20 local bacon dishes from Charlotte’s best chefs and three beers from local brewerie.

What: Bacon Cook-off, Beer Brew-off and Classic Car Show-off

When: 3 – 7pm on Sunday, June 29, 2014

Where: Atherton Mill & Market in SouthEnd

Why/Who: To raise money for The Piedmont Culinary Guild. The Piedmont Culinary Guild is a grassroots collective of chefs, farmers, teachers and food artisans in Charlotte working together to connect and strengthen the food chain.

Attendee and Event Voting: $35 Adult for the brews and bacon BUY TICKET HERE. Purchase $1 Raffles for Best in Show or $1 Raffles, Vote for the Best Car, Beer and Bacon Dish at the event.

Cruise In Attendee: $15 to enter your classic car to win $500! REGISTER HERE.

 


CF WOD June 14

WOD: AMRAP 28
30 Calorie Row
30 Over the Box Jumps (24/20)
30 Deadlifts (155/105)
400m Run
30 Wall Balls (20/14)
30 Ring Dips
30 Abmat Sit-ups

*Get as far through the workout as possible in 28 minutes. If you finish
30 abmat sit-ups with time remaining go back to the rower and continue
moving through.


CF WOD June 15

Skill: L-Sits (max effort/accumulate…/etc.)

WOD: “Burner”
3 Rounds
300m Row
10 Burpees
10 Thrusters (75/55)
Cash Out: Group Stretch


CF Blog June 15

imagesImage courtesy of Chatterblock.com

Skill: L-Sits (max effort/accumulate…/etc.)

WOD: “Burner”
3 Rounds
300m Row
10 Burpees
10 Thrusters (75/55)
Cash Out: Group Stretch


6.16.14: Fun on the Field

2014-06-14 09_Fotor_Charla

6.16.14: AG Track at 6pm

WOD
Suicides

Since we’ve been on the track the last few Monday’s, we’re taking it to the field. Mixing in short suicides and long suicides. Frontwards, backwards, and sideways. These are great for burning the legs and building muscle endurance.

Pic: great pic of Charla getting some strong work done.


Keeping tension.Keeping tension.

[hr]

Monday@Met> “Ab Wheel”


CF Blog June 16

Strength: Jerk 1-1-1-1-1photo-78

WOD:
Start w/800m run
3 rounds of
10 box jumps 30/24
10 ring rows
3 rounds of
10 KB Swing 2/1.5
10 abmat situps
Finish w/800m Run

***

Momma’s Quote of the Week:  “Self-confidence is the first requisite to great undertakings.”—Samuel Johnson 

***

Here is an excerpt from a T-Nation article concerning depth on back squats.  It tackles the issue of how deep individuals should be squatting, and addresses possible impingements that could be hindering your form.  Check it out:

How Deep Should I Squat?

What Can We Control?

A good starting point is attempting to figure out where proper depth is for any one individual. One screen I like to use during my athlete assessment in the kneeling rock-back. In fact, any serious squatter should perform these screens to see where they fit in on the squat-depth issue. I’ll have someone start in the quadruped position with a neutral spine. Slowly, I have him or her sit back towards their heels to see if or when their spine hinges. (Click link for video)

As I sit back, my spine stays relatively neutral the entire time. In this event it’s safe to assume that squatting “deep” probably won’t be an issue. It’s clear that there’s something – most likely a motor control issue, but could be a bony adaptation/blockage – that’s preventing them from maintaining a neutral spine while going into deep hip flexion. Nonetheless, using this screen does give us some valuable insight as to what would be an acceptable or safe depth to work in while we address other issues.

And Those Other Issues Are?

1. Crappy Ankle Mobility

Limited ankle dorsiflexion is a huge factor! We need roughly 15-20 degrees of ankle dorsiflexion in order to go into deep hip flexion. As we descend into a deep squat and the ankles are locked up, the body has no choice but to lean excessively forward and compensate by posteriorly tilting the pelvis and getting the ROM through lumbar flexion. This is why wearing Olympic shoes or shoes with a heel lift can be advantageous as it shifts the body center of gravity and allows the knees to migrate forward to a greater extent. Just realize that this is only a temporary fix and is akin using a Band-Aid. Taking an aggressive approach and attacking tissue quality not only in the calves, but also anteriorly, in the shin area, can pay major dividends.

Two of my favorite drills include:

1. Your standard self-myofascial release using a foam roller, ball, or barbell on the gastrocs and soleus muscles
2. A Kelly Starrett favorite, the bone saw calf smash, which targets the tibialis anterior and is pretty much the worst thing ever

Ankle mobility drills will also factor in here. One drill is the banded distraction ankle mobility drill: (click link for video)

Adding the distraction of the band essentially pulls the tibia back and “clears” the impingement and allows for more space and ankle ROM.

2. Weak Glutes/Improving Glute Activation

Because of the attachment points, the glutes – not the hamstrings – have a bigger play on the femoral head and controlling it. Simply put, get your glutes stronger and/or work on better glute activation and the result will be the glutes having a more profound rearward pull on the femoral head, which in turn will help to clear more space to squat a bit deeper.

I like to take a grenade approach here and try to include some form of direct glute work with every training session. Barbell glute bridges, barbell hip thrusts, one-legged hip thrusts, kettlebell swings, pull-throughs, and GHRs are all fair game. Similarly I like to include a high volume of glute activation as part of an extended warm-up.

3. Get Better at Squatting

To be more precise: Get better at squatting lighter loads. Even better, you need to learn to controlyour squat! The butt wink arises because most people are flat out unstable and aren’t used to squatting to depth. They lack ample stability and motor control within that range of motion. This is one of the many reasons why goblet squats are so valuable. Here I can groove a rock-solid squat pattern – sit back, push the knees out, keep the chest tall, and more importantly, learn to brace the abs harder.

Simultaneously, goblet squats make it easier to slow people down. Implement a lot of controlled slow-eccentric squats to force yourself to stabilize and to still keep time under tension high.

You can still use front and back squats here, but it’s important to keep a few things in mind:

• You need to “own” your rib position. Think about there being an imaginary line between your belly-button and nipple line. When we over-arch, that line gets longer, and we want to try to avoid this as it reduces (posterior) compressive forces on the spine.

• As you sit back, brace your abs and think about crushing a can between your hamstrings.

• Another way to think about it is to “pull” yourself down into the hole, making sure to maintain proper spinal alignment throughout the rep.

• Likewise, it helps to “spread the floor” with your feet. This will elicit more of an external rotation torque in the hips, which in turn helps to provide more hip stability.

• Also, as a reminder, use the kneeling rock-back screen from above to help dictate what yourappropriate depth is!

Click here for the full article…

3. 


CF WOD June 16

Strength: Jerk 1-1-1-1-1

WOD:
Start w/800m run
3 rounds of
10 box jumps 30/24
10 ring rows
3 rounds of
10 KB Swing 2/1.5
10 abmat situps
Finish w/800m Run


"Toe the line."“Toe the line.”

[hr]Tuesday> WOD: AMRAP15 of 20m KB Farmer’s Walk + 15 Dips + Hill Run. FINISHER: Ab Throwdowns + Hammy Throwdowns


CF Blog June 17

Strength: Back Squat 5×3photo-79
Do a max triple on 3rd set, then two back off sets at 75% of 1RM

WOD: w/17 Minute Time Cap
2 rounds of
Max Rep Push-ups
Max Rep Pull-ups

Rest 1 min

2 rounds
Max Rep Double Unders (or 50 total counting attempts.  No sub, just count
attempts)
Max Rep Jumping Lunges

Rest 1 min

Run 400m
Row 500m
100 Jump rope singles
Bike 20 Calories

***

In case you thought that Soy Latte was doing you any favors, the Healthy Home Economist disproves the notion that soy is healthy.

170 Scientific Studies Confirm The Dangers of Soy

by Sarah TheHealthyHomeEconomist April 27, 2014

With all the loads of scientific data available that soy is not a healthy part of anyone’s diet, it shocks me how many folks are still on the “soy is good for you” bandwagon – even people who should know better like your doctor!

I just got an email from a reader the other day who had been to multiple doctors, both holistic and conventional, and all but one of them were telling her that plenty of soy in her diet would help her menopause symptoms.

I had another shocking conversation recently with a doctor of Internal Medicine who had no idea soy was a potent goitrogenic food and actively suppressed thyroid function.

Be careful folks.  It’s dangerous out there! You really need to do your research and be on your toes at all times when it comes to nutritional advice even from someone in a white coat!

For those of you who just sat down because you are so taken aback by the notion that soy is not actually the healthfood you thought it was, here are 170 scientific reasons to back up this assertion.

Fermented Soy Fine in Small Amounts for Some People

Please note that fermented soy in small, condimental amounts as practiced in traditional Asian cultures is fine for those who have healthy thyroid function.  Only miso, tempeh, natto and traditionally brewed soy sauce fall under this category.  In addition, if you want to sprinkle a few edamame on your salad or have a few small cubes of tofu in your miso soup from time to time, that is fine too.   Just don’t make it a regular part of your diet!

If you have any sort of thyroid issues going on, however, it is really the best policy to avoid all soy all the time as soy is a potent goitrogen (thyroid suppressor) even if fermented.

Dangers of Soy #1

A 1991 study found that eating only 2 TBL/day of roasted and pickled soybeans for 3 months to healthy adults who were receiving adequate iodine in their diet caused thyroid suppression with symptoms of malaise, constipation, sleepiness, and goiters (Nippon Naibunpi Gakkai Zasshi 1991, 767: 622-629)!

Still think munching on edamame instead of popcorn is a healthy habit?

Dangers of Soy #2

Six premenopausal women with normal menstrual cycles were given 45 mg of soy isoflavones per day.  This is equivalent to only 1-2 cups of soy milk or 1/2 cup of soy flour!   After only one month, all of the women experienced delayed menstruation with the effects similar to tamoxifen, the anti-estrogen drug given to women with breast cancer (American Journal of Clinical Nutrition 1994 Sep;60(3):333-340).

Dangers of Soy #3

Dietary estrogens in the form of soy foods were found to have the potential to disrupt the endocrine system with the effects in women similar to taking the breast cancer drug tamoxifen (Proceedings of the Society for Experimental Biology and Medicine 1995 Jan;208(1):51-9).

Dangers of Soy #4

Estrogens consumed in the diet at low concentrations were found to stimulate breast cells much like DDT to increase enzymatic activity which leads to breast cancer (Environmental Health Perspectives 1997 Apr;105 (Suppl 3):633-636).

Dangers of Soy #5

The soy isoflavones genistein and daidzein appear to stimulate existing breast cancer growth indicating risk in consuming soy products if a woman has breast cancer. (Annals of Pharmacotherapy 2001 Sep;35(9):118-21).

Dangers of Soy #6

Direct evidence that soy isoflavones genistein and daidzein suppress the pituitary-thyroid axis in middle-aged rats fed 10 mg soy isoflavones per kilo after only 3 weeks as compared with rats eating regular rat chow (Experimental Biology and Medicine 2010 May;235(5):590-8).

Dangers of Soy #7

Don’t eat soy when you are pregnant ladies!  Scientific research has shown that the developing male fetus which is exposed to soy phytoestrogens may suffer from higher susceptibility to prostate cancer later in life (Prostate 1994;24(2):67-78).

Dangers of Soy #8

Keep that soy away from your daughters!   Dietary genistein (soy phytoestrogen) in developing female rats had the effect of significantly accelerated puberty (Toxicol Sci 1999 Oct;51(2):236-44).

In addition, early exposure to soy is associated with less female typical play patterns in girls at 42 months of age (Environ Health Perspect v. 119(12); Dec 2011).

Dangers of Soy #9

Hey guys! Soy protein powder strips your masculinity!  A study of 12 men aged 18 years and older experienced a 19% drop in serum testosterone in only 28 days when supplemented with 56 grams of soy protein powder over that same time period (Prev 2007;16:829—33).

Dangers of Soy #10

Do NOT feed soy formula to your babies!  Female newborns who are orally exposed to genisin, the glycosylated form of genistein (soy phytoestrogen) experienced harm to the reproductive system in the form of “delayed vaginal opening… abnormal estrous cycles, decreased fertility, and delayed parturition.” (Environmental Health Perspective 2009 Dec;117(12):1883-9).

More information on the dangers of soy infant formula even if organic can be found in this article.

Convinced yet?   I don’t know about you, but ten reasons is plenty for me!   Still interested to see the remaining 160 reasons?  My friend Dr. Kaayla Daniel, author of the must read The Whole Soy Story, has compiled the rest of the list for you if you click here.

Sarah, The Healthy Home Economist

 


CF WOD June 17

Strength: Back Squat 5×3
Do a max triple on 3rd set, then two back off sets at 75% of 1RM

WOD: w/17 Minute Time Cap
2 rounds of
Max Rep Push-ups
Max Rep Pull-ups

Rest 1 min

2 rounds
Max Rep Double Unders (or 50 total counting attempts.  No sub, just count
attempts)
Max Rep Jumping Lunges

Rest 1 min

Run 400m
Row 500m
100 Jump rope singles
Bike 20 Calories


6.18.14: Regional Flare

2014-06-16 18_Fotor

6.18.14: The Pit @ 6am

WOD- Regional Event 5
10 Rounds
1 Legless Rope Climb (or 2 Rope Climbs using legs)
200 foot Sprint

Extra Credit Work
– if finish first part faster than 15 minutes and/or want to do a bit more work
– Rest 3-5 minutes and then do…
5 Rounds
20 Pushups
200m Sprint

Yes, this is the workout from Regionals. But we’re giving you choices. You can do the rope climbs legless. Or you can do two rope climbs using your legs. The goal is to take this workout hard but try to save enough so that your arms are rested. Since this is Endurance, we’re giving you the option to add on part 2, which was not part of Regionals and is just additional extra credit hard work. Good luck and have fun with this one.

Pic: badass Ultimate women getting it done on the field.


"Building Farmers"“Building Farmer Strength”

[hr]Wednesday> WoD: 800m Run + 3x (10 Push Ups + 10 Jump Lunges + 10 Yard Sales / V-Ups) + 800m Run + 2x (10 Push Ups + 10 Jump Lunges + 10 Yard Sales / V-Ups) + 200m Run + 1x (10 Push Ups + 10 Jump Lunges + 10 Yard Sales / V-Ups)

 


CF Blog June 18

photo-80Throwback “Wedding Wednesday”

Strength: Ring Dips 4×8 – add weight on the last two sets if you can

WOD:
4 rounds
20 wall balls
20 slam balls
20 burpees
400 m run

***

Looking for something to do next Saturday?  Why not check out modPALEO’s Meat & Greet?

MeatGreetDIL


CF WOD June 18

Strength: Ring Dips 4×8 – add weight on the last two sets if you can

WOD:
4 rounds
20 wall balls
20 slam balls
20 burpees
400 m run


CF Blog June 19

10447038_10101537093803821_3580227285442296665_nUCFers doing good things at the Ronald McDonald House 🙂

Strength/Skill:
EMOM 12 minutes
Even Minute – work on a goat
Odd Minute – work on a different goat

WOD:
15-9-3
Hang Power Clean (135/95)
Thrusters (135/95)

Cash Out:
3 Rounds
1 min Plank
30 sec left side plank
30 sec right side plank
30 sec rest

***

Weightlifting is good for your health!  True story.

(you can check out the full podcast from Scientific American)

Muscle Mass Beats BMI as Longevity Predictor

A long-term study of more than 3,600 seniors found that more muscle mass was a better predictor of survival than was moderate body mass index. Christopher Intagliata reports
Doctors routinely measure a patient’s body mass index, or BMI. And if that weight-to-height ratio points to obesity, the doc might prescribe exercise, to shed the extra pounds. But when it comes to longevity, a focus onweight loss may be misplaced. Because BMIisn’t actually a very reliable indicator of life span. A more useful measure, some physicians say, might be muscle mass.Researchers analyzed BMI and muscle mass data from more than 3,600 seniors in a long-term study. And they tracked which seniors had died, a decade later. Turns out BMI wasn’t much good at predicting chance of death.

But muscle mass was: more muscle meant better odds of survival. The study appears in The American Journal of Medicine. [Preethi Srikanthan and Arun S. Karlamangla,Muscle Mass Index as a Predictor of Longevity in Older-Adults]

There’s no cause-and-effect here—just correlation for now. But study author Preethi Srikanthan, of U.C.L.A., has this recommendation: “Get up and start moving. Focus on trying to maintain the maximum amount of resistance training that you can, and stop worrying so much about dropping calories.” Which could take a little weight off your mind, too.

MeatGreetDIL


CF WOD June 19

Strength/Skill:
EMOM 12 minutes
Even Minute – work on a goat
Odd Minute – work on a different goat

WOD:
15-9-3
Hang Power Clean (135/95)
Thrusters (135/95)

Cash Out:
3 Rounds
1 min Plank
30 sec left side plank
30 sec right side plank
30 sec rest


BC 6/19

Friday will be Filthy


"Just sittin' around."

Rondams.

Before Bed // Business Insider

Don’t Sit! // Washington Post

Horror Map // bloody-disgusting.com

Don’t be a Bloody Wanker, Student // SportsPickle

ManCard Necessities // ArtOfManliness

Questions for Authority // Business Insider

Joke Plane Circle // AJC

New Circumstance // CoS

Plastics and Hormones // Mother Jones

Permanently Gluten-Free? // NY Times

The Wholey Grail // BuzzFeed

Worst Health Care System On Earth. Literally. // vox

Mental Edge // Greatist

[hr]

Thursday> SPEED: EMOM for 10 min of 100m Sprints. WoD: AMRAP 10 Partner Jump Rope + Plank (50 Jump Rope while Partner Planks, switch)


So Fast.So Fast.

No Stretchy![hr]Friday> WoD: “The BC Filthy Fifty” – 50 each for time of Wall Jumps, Extreme Jacks, Squats, Walking Lunges, Knees-to-Elbows, Push Ups, Mountain Climbers, Jump Squats, Tuck Jumps and Burpees


BC Blog 6/20

Friday> WoD: “The BC Filthy Fifty” – 50 each for time of Wall Jumps, Extreme Jacks, Squats, Walking Lunges, Knees-to-Elbows, Push Ups, Mountain Climbers, Jump Squats, Tuck Jumps and Burpees


CF Blog June 20

Strength: OTM Deadlift @85% for 10 minsphoto-81

WOD: Tabata – 15 Rounds of Dead Cindy
5 DH Pullups
10 Pushups
15 squats

***

Next weekend can be your weekend of good eats!

Saturday June 28, check out modPALEO’s Meet & Greet

Then Sunday June 29, check out the Bacon & Brews Cruise!

Deets below:

MeatGreetDIL

 

Piedmont Culinary Guild’s Inaugural

Bacon & Brews Cruise-in 2014

Sunday, June 29th – Atherton Mill & Market

PCG is honored to welcome STAR Charleston Chef Craig Diehl for a local hog butchery demo!

 Click here for event location map: 2104 South Blvd. CLT, NC 28203

Join us for the PCG’s Inaugural Bacon & Brews Cruise-in! The PCG is rounding up a few of our favorite things-CHEFS, BACON, BEER and CLASSIC CARS to celebrate the summer.

$35 includes a sampling of 20 local bacon dishes from Charlotte’s best chefs and three beers from local brewerie.

What: Bacon Cook-off, Beer Brew-off and Classic Car Show-off

When: 3 – 7pm on Sunday, June 29, 2014

Where: Atherton Mill & Market in SouthEnd

Why/Who: To raise money for The Piedmont Culinary Guild. The Piedmont Culinary Guild is a grassroots collective of chefs, farmers, teachers and food artisans in Charlotte working together to connect and strengthen the food chain.

Attendee and Event Voting: $35 Adult for the brews and bacon BUY TICKET HERE. Purchase $1 Raffles for Best in Show or $1 Raffles, Vote for the Best Car, Beer and Bacon Dish at the event.

Cruise In Attendee: $15 to enter your classic car to win $500! REGISTER HERE.

 


CF WOD June 20

Strength: OTM Deadlift @85% for 10 mins

WOD: Tabata – 15 Rounds of Dead Cindy
5 DH Pullups
10 Pushups
15 squats


6.21.14: Up and Down. Round and Round.

2014.06.13.AS_.NCAATrackChampsday30109c

6.21.14: AG Track @ 8:30 am

WOD
AMRAP 30:00
Run 200m (jog to fence)
Run Long Hill and Back (jog to start line)
Run 400m (rest 2:00)

Pic: Laura Roesler taking home an NCAA National Championship in the 800m. Amazing performance.


CF Blog June 21

WOD: Partner WODphoto-82
100 air squats
100 Kettlebell swings (1.5/1 pood)
100 Pushups
100 Walking Lunge steps
100 Push press (45, 35#)
100 Abmat Situps
100 Wall ball shots (20, 14#)
100 Burpees
100 Double unders

*One person working at a time
Everytime you switch movements run 100 meters
You have to do equal reps for the workout, but it could be on different
movements. If one partner does 75 squats the other partner will have to do
75 of something else. No one partner can do more than 75 of any movement.

***

CrossFit For Hope Charlotte 2014

CrossFit for Hope:Charlotte Edition

Join CrossFit enthusiasts around the world on July 19th for CrossFit for Hope benefitting St. Jude’s. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. 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.” – CF HQ website

CrossFit For Hope
“Hope”
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups
***Men’s scaled weight 55#, Women’s scaled 35#.
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

*** EVENT IS CAPPED AT 300 PARTICIPANTS!
9:00, 9:20, 9:40, 10:00, 10:20, 10:40, 11:00, 11:20, 11:40, 12:00, 12:20, 12:40

An email will be released to everyone the Friday morning before the event with the official heat assignments. If the requested heat is filled, we’ll do our best to put you in the closest heat time. We’ll have 2 men rx, 2 women rx/men scaled, 1 women’s scaled for each heat. If pull ups is only thing needed to scale, those athletes can be in an rx set up.
GIVEN THE EXTREME NUMBERS WE’RE EXPECTING, WE ARE ASKING ATHLETES IF THEY COULD PLEASE HELP COUNT FOR THE HEAT AFTER THEIRS TO ASSURE A GREAT EVENT.

*Food: We’ll have snacks there. Feel free to bring your own food. Blue Barn Bistro will be there with food for sale.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
*Beer: We’ll have a keg for you to enjoy AFTER your heat time.
*Shirts: You can order your “CrossFit For Hope” shirts with online registration for an additional $15 if done BEFORE June 30th. Those that order prior to June 30th, can pick up their shirts on the day of the event. If you miss the June 30th deadline, you MAY BE ABLE TO PICK UP YOUR SHIRT ON THE DAY OF THE EVENT, OR IT WILL BE SHIPPED TO PARTICIPATING AFFILIATES FOR PICK UP. A SMALL SUPPLY OF SHIRT MAY BE AVAILABLE THE DAY OF THE EVENT FOR $20.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL Courtney at courtney@crossfitsteelecreek.com

Registration Options:

1. Register  online $20 for event ONLY, or $35 for event and “CrossFit For Hope” shirt. Registration ends July 15th at midnight!

2. If you have already raised $20 on the CF For Hope page set up through CFHQ just email Courtney with proof of your fundraising amount, and we will put you into a heat.

Register here


CF WOD June 21

WOD: Partner WOD
100 air squats
100 Kettlebell swings (1.5/1 pood)
100 Pushups
100 Walking Lunge steps
100 Push press (45, 35#)
100 Abmat Situps
100 Wall ball shots (20, 14#)
100 Burpees
100 Double unders

*One person working at a time
Everytime you switch movements run 100 meters
You have to do equal reps for the workout, but it could be on different
movements. If one partner does 75 squats the other partner will have to do
75 of something else. No one partner can do more than 75 of any movement.


CF Blog June 22

Strength: Prowler – 15 minute running clock, warm-up on prowler then 3 max
weight attempts. Need to keep it moving down and back to count.
photo-83

WOD:
4 Rounds
10 OHS (95/65)
100m KB Farmer’s Walk (50m one arm, 50m back other arm) (1.5/1)
100m KB Waiter’s Walk (50m one arm, 50m back other arm) (1.5/1)
20 Mountain Climbers


CF WOD June 22

Strength: Prowler – 15 minute running clock, warm-up on prowler then 3 max
weight attempts. Need to keep it moving down and back to count.

Warmup up shoulders/OHS

WOD:
4 Rounds
10 OHS (95/65)
100m KB Farmer’s Walk (50m one arm, 50m back other arm) (1.5/1)
100m KB Waiter’s Walk (50m one arm, 50m back other arm) (1.5/1)
20 Mountain Climbers


Jump. Jump.Jump. Jump.

[hr] Monday@Met> 3 WoDs – 3 Rounds each: 1. One Minute Wall Jumps + One Minute Plank… 2. One Minute Mountain Climbers + One Minute Jumping Lunges… 3. One Minute Dips + One Minute Tuck Jumps


CF Blog June 23

Strength: Snatch 1-1-1-1-1-1-1photo-84

WOD: (from 1/12/12)
3 Rounds
400m Run
10 Ring Rows
25 Abmat Sit-ups
15 Box Jumps (24/20)

***

Momma’s Quote of the Week:  “Carry out a random act of kindness, with no expectation of reward, safe in the knowledge that one day someone might do the same for you.”—Princess Diana

***

CrossFit For Hope Charlotte 2014

**July 19, CrossFit Steele Creek**

CrossFit for Hope:Charlotte Edition

Join CrossFit enthusiasts around the world on July 19th for CrossFit for Hope benefitting St. Jude’s. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. 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.” – CF HQ website

CrossFit For Hope
“Hope”
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups
***Men’s scaled weight 55#, Women’s scaled 35#.
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

*** EVENT IS CAPPED AT 300 PARTICIPANTS!
9:00, 9:20, 9:40, 10:00, 10:20, 10:40, 11:00, 11:20, 11:40, 12:00, 12:20, 12:40

An email will be released to everyone the Friday morning before the event with the official heat assignments. If the requested heat is filled, we’ll do our best to put you in the closest heat time. We’ll have 2 men rx, 2 women rx/men scaled, 1 women’s scaled for each heat. If pull ups is only thing needed to scale, those athletes can be in an rx set up.
GIVEN THE EXTREME NUMBERS WE’RE EXPECTING, WE ARE ASKING ATHLETES IF THEY COULD PLEASE HELP COUNT FOR THE HEAT AFTER THEIRS TO ASSURE A GREAT EVENT.

*Food: We’ll have snacks there. Feel free to bring your own food. Blue Barn Bistro will be there with food for sale.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
*Beer: We’ll have a keg for you to enjoy AFTER your heat time.
*Shirts: You can order your “CrossFit For Hope” shirts with online registration for an additional $15 if done BEFORE June 30th. Those that order prior to June 30th, can pick up their shirts on the day of the event. If you miss the June 30th deadline, you MAY BE ABLE TO PICK UP YOUR SHIRT ON THE DAY OF THE EVENT, OR IT WILL BE SHIPPED TO PARTICIPATING AFFILIATES FOR PICK UP. A SMALL SUPPLY OF SHIRT MAY BE AVAILABLE THE DAY OF THE EVENT FOR $20.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL Courtney at courtney@crossfitsteelecreek.com

Registration Options:

1. Register  online $20 for event ONLY, or $35 for event and “CrossFit For Hope” shirt. Registration ends July 15th at midnight!

2. If you have already raised $20 on the CF For Hope page set up through CFHQ just email Courtney with proof of your fundraising amount, and we will put you into a heat.

Register here

 


CF WOD June 23

Strength: Snatch 1-1-1-1-1-1-1

WOD: (from 1/12/12)
3 Rounds
400m Run
10 Ring Rows
25 Abmat Sit-ups
15 Box Jumps (24/20)


6.23.14: Never Stop

Games2012_balltosstriplet_rotator_SpeallerHolmberg

6.23.14: AG Track @ 6pm

WOD
AFAP in 30:00
100m (jog 100m)
200m (jog 100m)
300m (jog 100m)
400m (jog 100m)
500m (jog 100m)
600m (jog 100m)
…..etc.
– Keep progressing until time is up


Plank & Jump.Plank & Jump.

[hr]Tuesday> WoD1: EMOM x15 of 50m Sprint + Back Pedal. WoD2: AMRAP10 of “Cindy” (5 Push Ups + 10 Sit Ups + 15 Squats)


CF Blog June 24

photo-85Mie’s 10am class rolling out without even being told to! 🙂

Strength: Front Squat 5-5-3-3

WOD: (from 1/20/12)
21-15-9
Push Press (125/85)
Burpees

POST WOD: Group Stretch

***

In case you missed it, Breaking Muscle enlightens us on foam rolling:

What Is a Foam Roller, How Do I Use It, and Why Does It Hurt?

Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Recent information, technology, and affordable products have introduced an increasing array of training and recovery methods to the average person.

Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, Theracane, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.

Do I Have Tight Muscles or Trigger Points?

Trigger points are specific “knots” that form in muscles. They are unique and can be identified because they will refer pain. Pain referral, for our purposes, can most easily be described as the pain felt when pressure is applied to one area of the body, but the pain is felt or radiated in another area. A common example of a trigger point is felt while foam rolling your iliotibial (IT) band as it causes pain to radiate up to the hip or all the way down the leg to the ankle. When rolling or working on tight/sore muscles you will experience discomfort or pain. Think of it like the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you are done it should feel better.

Why Am I Doing Something That Hurts?

For many, deep tissue massage is easy to understand. Ideally someone is able to work out the knots in your muscles, and it is commonly known this process may be uncomfortable and at times painful. Self-myofascial release provides the user the ability to control the healing and recovery process by applying pressure in precise locations, because only you can feel exactly what is happening. It is always recommended to consult with your physician or physical therapist for therapeutic/sharp pain and receive approval before starting self-myofascial release. For most people you will be cleared immediately and your doctor will encourage the practice.

Releasing trigger points helps to reestablish proper movement patterns and pain free movement, and ultimately, to enhance performance. Utilizing stretching alone is not always enough to release muscles tightness, which is why foam rollers have thrived on the mass market. Imagine a bungee cord with a knot tied into it and then envision stretching the cord. This creates tension, stretching the unknotted portion of the muscle and the attachment points. The knot, however, has remained unaltered. Foam rolling can assist in breaking up these muscle knots, resuming normal blood flow and function. The goal to any corrective or recovery technique is to get you back to the point of normal functioning, as if nothing was ever wrongWhen was the last time you trained like you were a teenager, going hard without a second thought, and injuries were something that only happened due to physical trauma like a 250lb linebacker hitting you?

 

What Causes Trigger Points and Tight Muscles?

Both have the same contributing factors including training, flexibility, movement patterns, posture, nutrition, hydration, rest, stress, and other lifestyle factors. Our bodies learn to compensate for what we throw at them every day, but we can exceed our ability to recover via too many intense workouts, poor posture, and other lifestyle factors. This is when you need assistance using recovery techniques or through seeing a professional. If you lived a perfect life with everything in balance, you would theoretically never have either of these conditions, however I’ve yet to meet that person.

How Does Self-Myofascial Release Work

Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are tenderizing your own muscles. They should be soft and supple like a baby’s muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement. The compression allows normal blood flow to return and restoration of healthy tissue. Our bodies naturally want to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health.

How Do I Know What to Foam Roll and How to Do It?

Areas to focus on can be identified in two different ways. The first is through screenings. If you have followed the last two articles – squat screening and hip hinge screening– and have had struggles with either movement, you should include foam rolling in your workout and recovery program. You may target specific areas/muscles that relate to the movements you are focusing on. If after using the foam roller your movement improves, you have a more specific strategy to follow. Secondly, trigger points and tight muscles can be found through self-exploration, utilizing the list of techniques below and exploring each one.

To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight. You should roll slowly, no more than one inch per second.When you find areas that are tight or painful, pause for several seconds and relax as much as possible. You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen. If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area. The goal is to restore healthy muscles – it is not a pain tolerance test. You may also use other objects to work on muscles such as a tennis ball, lacrosse ball, Theracane, or Trigger Point Therapy Kit.

Never roll a joint or bone. Avoid rolling your lower back. To target these muscles I recommend using tennis or lacrosse balls. If you are having issues with your neck, refer these issues to an appropriate medical professional, as these areas they can be more sensitive and require more advanced attention.

What Happens After Rolling?

You may be sore the next day. It should feel as if your muscles have been worked/released, however you should not push yourself to the point of excessive soreness. Drink plenty of water, get enough sleep, and eat clean. This will help to flush your system and fuel your muscles more effectively. Give it 24-48 hours before focusing on the same area again.


CF WOD June 24

Strength: Front Squat 5-5-3-3

WOD: (from 1/20/12)
21-15-9
Push Press (125/85)
Burpees

POST WOD: Group Stretch


Keep on Truckin'...Keep on Truckin’…

[hr]Wednesday> WoD1: 3 Rounds of 15 Burpees + 30 backwards lunges + 15 Extreme Jacks + 2 Hill Sprints / WoD2: 2 Rounds of 15 Wall Jumps + Stair Run + 15 Bar Rows


6.28.14: Practice Like You Play

6.28.14: Practice Like You Play

6.28.14: AG Track @ 8:30am

WOD
6 Rounds
200m Run
20 Jumping Squats


CF Blog June 25

Weighted Pull-ups 5-5-5-5photo-86

WOD: AMRAP 20
300m Row
12 Knees to Elbows
15 KB Swings (1.5/1)
1 Rope Climb
3 Broad Jumps*
15 Ball Slams (30/20)

*Use 4’x6’ mats to gauge distance – jump, turn around, jump back, turn
around and jump

***

This Weekend!!

Saturday June 28, check out modPALEO’s Meet & Greet

Then Sunday June 29, check out the Bacon & Brews Cruise!

Deets below:

MeatGreetDIL

Piedmont Culinary Guild’s Inaugural

Bacon & Brews Cruise-in 2014

Sunday, June 29th – Atherton Mill & Market

 

PCG is honored to welcome STAR Charleston Chef Craig Diehl for a local hog butchery demo!

 Click here for event location map: 2104 South Blvd. CLT, NC 28203

Join us for the PCG’s Inaugural Bacon & Brews Cruise-in! The PCG is rounding up a few of our favorite things-CHEFS, BACON, BEER and CLASSIC CARS to celebrate the summer.

$35 includes a sampling of 20 local bacon dishes from Charlotte’s best chefs and three beers from local brewerie.

What: Bacon Cook-off, Beer Brew-off and Classic Car Show-off

When: 3 – 7pm on Sunday, June 29, 2014

Where: Atherton Mill & Market in SouthEnd

Why/Who: To raise money for The Piedmont Culinary Guild. The Piedmont Culinary Guild is a grassroots collective of chefs, farmers, teachers and food artisans in Charlotte working together to connect and strengthen the food chain.

Attendee and Event Voting: $35 Adult for the brews and bacon BUY TICKET HERE. Purchase $1 Raffles for Best in Show or $1 Raffles, Vote for the Best Car, Beer and Bacon Dish at the event.

Cruise In Attendee: $15 to enter your classic car to win $500! REGISTER HERE.

 


CF WOD June 25

Weighted Pull-ups 5-5-5-5

WOD: AMRAP 20
300m Row
12 Knees to Elbows
15 KB Swings (1.5/1)
1 Rope Climb
3 Broad Jumps*
15 Ball Slams (30/20)

*Use 4’x6’ mats to gauge distance – jump, turn around, jump back, turn
around and jump


BC 6/26

Thursday> WoD: “Partners with Balls” – 800m Med Ball Run + 100 Front Squats + 100 Partner Sit Ups + 100 Partner Russian Twists + 800m Med Ball Run


CF Blog June 26

Strength: 3 x Max Rep HSPUphoto-87

WOD:
5 Rounds
400m Run
15 Thrusters (95/65)

***

From the Tabata Times:

5 Post-CrossFit Yoga Poses for Deadlifts

by stephring

5 Post-CrossFit Yoga Poses for Deadlifts[1]

These 5 post-CrossFit yoga poses will help athletes stretch the posterior chain from both high-rep deadlifts and max effort deadlifts.

Yoga can be extremely beneficial for athletes[2] following intense workouts. In this article we will focus on yoga poses for High Rep Deadlifts(HRD) and Max Effort Deadlift (MED). Deadlifts[3] are an amazing functional movement that we perform almost every day when lifting something off the ground, though maybe because of the weight of the object you don’t always feel as though you are doing an “official” deadlift. This movement is often thought of as dangerous because of the strain it can put on the low back, but if done properly it is one of the best movements you can go do to gain overall strength within the body.

When done right, this posterior chain movement will strengthen hamstrings, glutes, back muscles, core and much more. When done incorrectly, pain and tightness in the low back will be felt almost immediately.

The difference between high-rep deadlifts and any max effort deadlift in terms of stress on the low back is that usually during WODs with HRDs, form starts to degrade with time, so the low back is recruited as fatigue sets in. The athlete might not feel it during the workout, but soreness and pain in the low back usually felt the next day may be a clue that the athlete’s form broke down during the workout. As for the MED, if during a heavy single, double or triple rep lift the athlete’s form breaks down — usually with rounding in the low back — strain is most likely felt right away. After workouts involving either HRD or MED, it is important to stretch to unwind and release tension in the main muscle groups from the work just performed.

These 5 post-CrossFit yoga poses will help athletes stretch the posterior chain from both high-rep deadlifts and max effort deadlifts. They can be done immediately following the WOD or the following day.

Author’s Note:

These stretches are not meant to increase your flexibility quickly but rather to lengthen the muscles that were used during your deadlifts. Once you feel a good stretch, choose not to go further to prevent over stretching issues.

Ardha Hanumanasana (Half Split): Hamstrings

Half Split[4]
Start kneeling, with the toes un-tucked, and extend one leg out in front. Flex the foot of the straight leg and point toes straight up. While maintaining a flexed foot, keep a slight bend in the knee to prevent hyperextension. On an exhale, gently fold forward over the straight leg. Fingertips come to the front of the shin or the ground on either side of the leg. Keep the hips hugging together and reaching the extended leg’s sit-bones back toward the back heel. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

Parvirtta Anjaneyasana (Low Lunge Twist): Low Back

Low Lunge with Twist[5]
Start in a runner’s lunge with the right foot forward, back left knee down and back toes un-tucked. Squaring off the hips, place the left elbow outside of the right knee and bring the hands to touch. Inhale to lengthen the spine forward and on your exhale, gently twist to the right. Allow the hips to soften towards the ground and the spine to twist. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

Sucirandhrasana (Eye of the Needle Pose): Glutes

Eye of the Needle[6]
Start by lying on the floor. Bend your left knee and place the foot on the ground; right foot will go over and above your left knee. While keeping the right foot flexed, draw your left knee into your chest. You can choose to grab the back of the left thigh or front of the shin. Continue to press the right knee away from your chest as you draw your left knee in. Breathe in and out through the nose to allow the glutes to relax and stretch for up to two minutes, then switch sides.

Parsva Uttanasana (Forward Fold with Twist): Low Back, Outer Hips and Hamstrings

Forward Fold with Twist[7]
Start standing with feet hips’ distance apart. Exhale and gently fold forward and softly bend the left knee. While keeping your left fingertips on the ground in front of your left foot, inhale to lengthen your spine forward, then exhale to reach your right arm up and open the chest to the right. After thirty seconds to a minute of inhaling and exhaling through the nose, switch sides.

Supta Matsyendrasana (Reclined Spinal Twist): Low Back

Supine Twist[8]
Start by lying on your back and draw one knee into the chest, keeping the other leg extended on the ground. Gently draw your knee across the body. Let the shoulders drop down to the ground. Breathe in and out through the nose to allow the low back to relax, and stretch for up to 2 minutes then switch sides.

Stephanie Ring[9] is the creator of Endure Yoga[10]. Find out more at https://www.facebook.com/EndureYoga[11] and follow her on Twitter at @EndureYoga1[12].


CF WOD June 26

Strength: 3 x Max Rep HSPU

WOD:
5 Rounds
400m Run
15 Thrusters (95/65)


0626LOTS o’ ranDOMS.

intuition // SpiritScienceAndMetaphysics

big oil is over (says the navy) // AddictingInfo

soda truths // Upworthy

poop stories // BuzzFeed

george brett, “royal” // KansasCity.com

history deconstructed // NPR

paleo evolution // evolve

sugar teens // TakePart

too hard, too fast // BlecherReport

get smart on the interwebs! // BusinessInsider

the naturally fit // MindBodyGreen

clouds are real // FastCo

future gender-neutral toilet // FastCo

marty mcfly’s easter egg // BuzzFeed

hipsters: chill the vinyl // Guardian

sounds they haven’t heard // MentalFloss

money, honey // BusinessInsider[hr]

Thursday> WoD: “Partners with Balls” – 800m Med Ball Run + 100 Front Squats + 100 Partner Sit Ups + 100 Partner Russian Twists + 800m Med Ball Run


0627Gettin’ at it!

[hr]Friday> ENDURANCE: 3-5 x 1Km Run

 


CF Blog June 27

Strength/Skill: Goat Work – 15 minutes to work on something that you arephoto-88
struggling with

WOD:
21-15-9
Deadlifts (225/155)
Pull-ups

Cash Out: 3 x 15 GHD Sit-ups

***

**Please Read**

Summer training tips from modPALEO:

Training in the Heat

trainingintheheat

In case you haven’t noticed from your post-workout pool of sweat, the summer heat is well upon us. And while the warm summer sun is perfect for pool days and boating, it can have a disastrous effect on training.

To keep you moving safely all season long, here are a few tips to training safe in the summer heat.

Stay hydrated – this doesn’t mean just drinking water after your workout, this means drinking plenty of water throughout the day – before your workout, during your workout (if it’s a longer WOD or strength session) and then replenishing your electrolytes after your workout (try coconut water!).

Dress appropriately – the summer heat in the Carolinas can be pretty intense, so please note that this is not the time to sport those extra layers to “sweat it out.” I promise you will sweat enough in shorts and a t-shirt. Wear wicking fabrics if you have them. Unlike a traditional cotton t-shirt, a wicking tee will draw sweat away from your body, allowing it to cool off properly.

Prepare for the potential “summer slump” – you gave “Helen” everything you had, pushed harder than you did the last time you tackled the WOD, but somehow your time was 30 seconds slower? What gives?

Well, your body is working overtime to try to keep itself cool and more importantly, protect yourbrain from overheating. So keep in mind, when training in the heat, PRs are relatively low on your body’s priority list, but if they are high on yours, consider my next tip…

Workout early – by avoiding the mid-day heat, you not only lower your chance of falling victim to heat illness, but you can also push yourself a little harder in your training when your environment is a bit cooler. I know the thought of rising early enough for a 5, 6, or 7am class may not sound all that appealing… until you are on that third 400m run beneath the noon sun and you could swear that your shoes are melting into the pavement…

Lastly,
Listen to your body – In just the past couple of weeks, I have had a handful of people tell me how dizzy, weak and exhausted they have felt mid-workout. For newcomers and competitors alike, my response every time has been and will continue to be, “stop.”

If you are feeling lightheaded, nauseous or extreme fatigue, that is your body’s way of telling you to sit down and cool off immediately. Heat stroke is not something to fool around with. You can check out the physiological effects of training in the heat here.

Happy Summer.  Train smart.  Train safe!

 


CF WOD June 27

Strength/Skill: Goat Work – 15 minutes to work on something that you are
struggling with

WOD:
21-15-9
Deadlifts (225/155)
Pull-ups

Cash Out: 3 x 15 GHD Sit-ups


6.28.14: Practice Like You Play

usa-vs-portugal

6.28.14: AG Track @ 8:30am

WOD
6 Rounds
200m Run
20 Jumping Squats


CF Blog June 28

IMG_0464Dom with Medal of Honor Recipient, Kyle Carpenter

WOD:
“The Ghost”
6 Rounds
1 min Calorie Row
1 min Burpees
1 min Double Unders
1 min Rest

***

This Weekend’s Fun!!!

Today- check out modPALEO’s Meet & Greet

Then Sunday check out the Bacon & Brews Cruise!

Deets below:

MeatGreetDIL

Piedmont Culinary Guild’s Inaugural

Bacon & Brews Cruise-in 2014

Sunday, June 29th – Atherton Mill & Market

PCG is honored to welcome STAR Charleston Chef Craig Diehl for a local hog butchery demo!

 Click here for event location map: 2104 South Blvd. CLT, NC 28203

Join us for the PCG’s Inaugural Bacon & Brews Cruise-in! The PCG is rounding up a few of our favorite things-CHEFS, BACON, BEER and CLASSIC CARS to celebrate the summer.

$35 includes a sampling of 20 local bacon dishes from Charlotte’s best chefs and three beers from local brewerie.

What: Bacon Cook-off, Beer Brew-off and Classic Car Show-off

When: 3 – 7pm on Sunday, June 29, 2014

Where: Atherton Mill & Market in SouthEnd

Why/Who: To raise money for The Piedmont Culinary Guild. The Piedmont Culinary Guild is a grassroots collective of chefs, farmers, teachers and food artisans in Charlotte working together to connect and strengthen the food chain.

Attendee and Event Voting: $35 Adult for the brews and bacon BUY TICKET HERE. Purchase $1 Raffles for Best in Show or $1 Raffles, Vote for the Best Car, Beer and Bacon Dish at the event.

Cruise In Attendee: $15 to enter your classic car to win $500! REGISTER HERE.

 

 


CF WOD June 28

WOD:
“The Ghost”
6 Rounds
1 min Calorie Row
1 min Burpees
1 min Double Unders
1 min Rest


CF WOD June 29

WOD: (from 10/17/13)
21 Power Cleans (95/65)
800m Run
15 Power Cleans (95/65)
800m Run
9 Power Cleans (95/65)


CF Blog June 29

WOD: (from 10/17/13)10424560_1437837193144662_1542851221_n
21 Power Cleans (95/65)
800m Run
15 Power Cleans (95/65)
800m Run
9 Power Cleans (95/65)


6.30.14: Make Monday A Run Day

628x471

6.30.14: AG Track @ 6pm

WOD
4 Rounds
200m (jog 200m)
400m (rest 2:00)

We’re going with a mix of speed and endurance, a mix of 200’s and 400’s. The 200’s will ramp up your speed so that you can roll on the 400’s. After the 200, you’re jogging (slowly) back to the start and then running the 400. Then you get to rest before the next round.

Pic:
Emma Coburn easily won the 3k Steeplechase in the 2014 USA Track & Field Championships this weekend. She set a new meet record of 9:19.72.

Breathing Article: http://www.runnersworld.com/running-tips/lung-power?page=single
We’ve talked at the track lately about different breathing patterns. Here’s a good article on building lung power for your runs. These exercises can help with Crossfit as well. While this talks about an even breathing pattern vs. the 3-2 or 2-1 we’ve talked about, it still hits on the positive of pattern breathing.


CF Blog June 30

Strength: Back Squat 5-5-5-5photo-89

WOD:
AMRAP 15
3 Hang Power Clean 155/115
10 Push Ups
25 Abmat Sit Ups

***

Momma’s Quote of the Week:  “If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.”–Pat Riley

***

Neat article from the Examiner.com:

CrossFit spurred Rick Ross’ incredible 100-lb weight loss: Suffered two seizures

Rapper Rick Ross credits CrossFit and diet overhaul for 100-lb weight loss

Jason Kempin/Getty Images
 Rap star Rick Ross lost 100 pounds and regained his health with CrossFit workouts and a diet overhaul, the Grio reported.

“I’ve been doing this CrossFit thing,” said Ross. “I call it ‘RossFit. We had started doing it last year. The most I used to do for exercise was stand up to count the money, you know what I’m saying?”

Rick, a former couch potato, said he actually enjoys his high-intensity CrossFit training. “It’s a different type of workout,” he said. “I feel good.”

Ross, 38, also modified his diet, and began eating less junk and more fruit. He said he stills eats the way he used to, but in smaller portions. And he makes exercise a top priority. “I eat pears now and s–t like that,” he said. “I still eat the way I want to eat. I just go to the gym.”

Rick decided to take control of his health after suffering two seizures in one day back in 2011. The seizures, which occurred on two separate airplane flights, left him unconscious, and CPR was necessary to revive him.

Ross doesn’t have a specific weight-loss goal, but is proud of his progress. “It was just time for me to tighten up a little bit,” he said. “I have no destination, no specific weight [goal].”

Tim McGraw Credits CrossFit and Paleo for 40-Lb Weight Loss

Rick isn’t the only celebrity who has lost a dramatic amount of weight with CrossFit. Country superstar Tim McGraw credited the combination of CrossFit and the Paleo diet for his jaw-dropping 40-pound weight loss.

McGraw is in the best shape of his life, and has rippling 8-packs for the first time — at age 47. Even he is stunned by his transformation. “I was looking at some old concert shots the other day. Man, my gut!” Tim told Men’s Health.

Tim’s CrossFit routine incorporate kettlebell swings, hammer strikes, tire flips, sled pulling, and strength-training with martial-arts expert Roger Yuan. “I have trained a lot of people, and many are hard workers, but Tim is another animal,” said Yuan. “There is no quitting in him.”

Study: CrossFit Torches Body Fat and Boosts Aerobic Fitness

CrossFit’s popularity has soared during the past few years, as proponents swear by the regimen’s capacity to improve strength and overall fitness. A study Ohio State University confirms what CrossFit fans have been saying all along — that the high-intensity power training workouts can dramatically improve aerobic fitness and body-fat composition.

According to the 10-week OSU study, male and female participants who did CrossFit achieved significant improvements in both aerobic capacity and body fat.

The study tracked 54 participants who did weight-lifting moves such as the squat, dead lift and overhead press performed at high intensity with extremely short rest intervals in between sets. The research showed that all of the participants improved their aerobic fitness, decreased body fat and gained lean muscle.

These findings are no surprise to T.J. Murphy, who discussed the CrossFit revolution that’s transforming bodies and lives in his book, Inside the Box.

Bob Harper Loves CrossFit and Uses It on ‘Biggest Loser’

CrossFit has recently come under fire for its link to overuse injuries, but “The Biggest Loser” star Bob Harper (who’s a huge CrossFit fan), said proper technique curbs the incidence of injuries.

“It was love at first burpee, and I’ve been hooked ever since,” said Harper, author of Skinny Meals. “And now I incorporate this workout as my primary way to work out my contestants on ‘The Biggest Loser.’ I believe in it that much.”

Three-time CrossFit Games champ Rich Froning, considered the “fittest man on Earth,” revealed his diet and workout secrets and his incredible journey from firefighter to CrossFit King in his memoir, First: What It Takes to Win.

Froning is expected to defend his title for the fourth time at the 2014 CrossFit Games, which will be held in Carson, Calif., July 25 to 27.


CF WOD June 30

Strength: Back Squat 5-5-5-5

WOD:
AMRAP 15
3 Hang Power Clean 155/115
10 Push Ups
25 Abmat Sit Ups


0630[hr]SPEED: Partner Band Sprints x15 with Full Recovery. CASH OUT: 50 Mtn Climbers + 30 Sit Ups + 10 Yard Sales + Max Plank + 10 Yard Sales + 30 Sit Ups + 50 Mtn Climbers


[hr]Tuesday> WoD: AMRAP25 of 400m Run + 50 Jump Rope + 10 Burpees0701


CF Blog July 1

WOD: Press 3RM, then 1 x max reps @80% of 3RMphoto-90

WOD:
3 Rounds
800m Run
15 Pull Ups
30 Slam Balls (30/20)

***

***4th of July Hours***

8am & 10am only on Friday

The rest of the week will follow the normal schedule

***

From T-Nation:

CrossFit and Starting Strength

Which is Best for You?

by Chris Colucci

Here’s what you need to know…

•  Before choosing a training program, make sure your goals are in line with what that plan can deliver.

•  Starting Strength will get a new lifter stronger in the basic lifts while he learns excellent technique. However, exercise selection is very limited and there’s little to no leeway for different body types.

•  CrossFit’s random workouts keep things interesting, but there’s little in the way of programmed progression if you only follow the workout of the day. It’s fine for those who want to lose some fat and exercise, not the best choice for those who want to train.

We invest hours in the gym expecting it to pay off. If that training doesn’t deliver we have to wonder if it was the plan’s fault or our own. Following the wrong training program can result in tons of wasted time and energy. Even a time-tested, reliable plan with a track record of results can be the wrong choice if a lifter’s goals aren’t in line with what that routine can deliver. You wouldn’t use a low volume strength-focused routine if your goal was fat loss and you wouldn’t follow a bodyweight-exercise program if your goal was to deadlift 500 pounds. Let’s look at two popular training programs and see if they’re really the best choice for those using them.

Starting Strength

Mark Rippetoe’s Starting Strength program has spent nearly a decade being hailed as a straightforward way to introduce beginners to the weight room. And Rippetoe would argue that if you’ve never truly focused on basic compound lifts, using his methods and basic linear periodization, then you may still be a newbie in terms of gains to be made, even if you’ve been “exercising” for years.

The squat-centric routine has lifters training three days per week, each session beginning with squats followed simply by either the flat bench press and deadlifts or the overhead press and power clean. Relatively-low volume in each workout (3×5 on most exercises after thorough warm-ups) helps to focus the lifter on technical mastery of each exercise while allowing ample recovery between sessions. Weight progressions are equally straightforward. Each workout adds 5-10 pounds per exercise, using linear periodization to allow steady progress as the beginner, as expected, slowly and steadily adapts.

This consistent, progressive loading allows the lifter to build a snowball of progress by coordinating the “newness” of weight training with significant recovery time. While some beginners may benefit from higher volume workouts, Rippetoe has argued that recovery (meaning ample nutrition and rest) is more beneficial than simply doing “harder” workouts.

Another key benefit of Starting Strength is that, by keeping the work sets restricted to a lower volume, the lifter builds strength and perfect technique on the most basic exercises. Prioritizing these two fundamental aspects from day one can give the lifter a headstart compared to his peers. The unfortunate fact is that safe and efficient exercise technique rarely rates high among the training priorities of many new lifters.

In addition to extremely thorough analysis and descriptions of exercise technique, Starting Strength allows the lifter to focus on “just” five reps at a time. Do five perfect reps, rest, do five more, rest, do another five and you’re done. It’s hard to screw up a set of five. It’s possible, but it’s hard. After several dedicated months of Starting Strength, a lifter can generally be found lifting heavier and with better form than someone of equal experience who hadn’t been following a similar plan.

One of the biggest criticisms of Starting Strength, however, is with its limited exercise selection. It is true that the basic five exercises – squat, flat bench, deadlift, overhead press, and power clean – don’t give any direct attention to the arms or calves, and give fairly limited attention to the chest, shoulders, back, and hamstrings. While Rippetoe has discussed assistance exercises, such as Romanian deadlifts, pull-ups, and barbell curls, they’re not considered essential parts of the “basic” Starting Strength routine. The intention is to keep the beginner focused on improving only a small handful of big, basic exercises.

The idea clearly has merit, as evidenced by the scores of successful Starting Strength followers, but there are some individuals whose muscular development, due to unique limb lengths, varying leverages, or poor muscle firing, will eventually not benefit as much as possible from the strict compound-only lifting routine. Achieving a 185-pound overhead press, 275 bench, and 425 deadliftshould generally help to develop some fairly well-built arms, especially if the lifter added one or two dozen pounds while reaching those strength levels, but that’s clearly not going to be the case for everyone.

Would it hurt to add some barbell curls and French presses into the routine? Probably not, but then you’re treading an already-thin line. Why not add just a few sets of lateral raises or cable rows? And, as a finisher, some leg curls and calf raises. Before you know it, you’re doing more in a single session than you were doing all week.

If you’re following Starting Strength and get the urge to include more exercises, it’s a good indicator that some combination of your self-discipline, willpower, and/or attention span has reached its limit. At that point, it’s definitely time to re-consider if your actions are truly aligned with your goals.

Another frequent gripe against Starting Strength is the idea of “GOMAD” – drinking a gallon of whole milk each day. It’s a decades-old method for increasing muscular bodyweight. If you add 2,400 calories to your diet, you’re going to get bigger. No duh. But “bigger” isn’t always better, even in the weight training world.

Starting Strength has become synonymous with this high-calorie nutrition tip, and it’s been blamed for more than a few inches of added bodyfat. The only trouble is, nowhere does Starting Strength say thatevery lifter following the training method should also follow GOMAD. In fact, Rippetoe, who does always clarify that GOMAD is intended for underweight beginners, has very clearly described the base recommended diet:

“Lots of protein, vegetables, fruits, and clean carbs. No effort should be made to lower dietary fat whatsoever, but watch the crappy carbs and sugar.”

Simple? Yes. Muscle-friendly? Yes. Easy to overlook or somehow misinterpret? Sadly, yes. GOMAD plus three or four meals a day can help a lifter gain size, but can’t, won’t, and shouldn’t be the go-to diet plan for every Starting Strength lifter.

CrossFit

In 1916, Alan Calvert, the founder of the Milo Barbell Company and editor of Strength Magazine, said a lifter who followed his training advice should “be able to ‘put up’ [overhead] a 150-pound barbell or tear two packs of cards… I also expect him to have enough strength and endurance to: clear a 5-foot fence at a bound, lift 500-600 pounds dead weight, and row, walk, or swim for miles without much effort or fatigue.”

For nearly a full century, the idea of a well-rounded, athletic lifter has been a popular goal and, really, sort of common sense to avoid the “all show, no go” stereotype. The most recent and well-known training method to advocate this concept is CrossFit.

Crossfit training is officially defined as “constantly varied functional movement performed at high intensity.” That might sound like a random mash-up of adjectives, but it’s actually a succinct summary of the central CrossFit methodology.

Continue reading…


CF WOD July 1

WOD: Press 3RM, then 1 x max reps @80% of 3RM

WOD:
3 Rounds
800m Run
15 Pull Ups
30 Slam Balls (30/20)