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Archive
Front Squats
Thursday, January 05, 2012WOD
Dynamic mobility before the WOD
Front Squats 5x5 (progressive loading, drive from the bottom of the squat with your elbows leading upward in the movement)
Rest
GHD Hip ext 3x10
Situps 3x25
Planks prone/right and left side 1ea to failure
Post loads and reps to comments
Jon, one of our own local SWAT police, testing the boundaries of functional fitness...
The first workout of the 2012 Reebok CrossFit Games will be announced in 48 days. Check it out http://games.crossfit.com/
Front Squats
Friday, December 09, 2011WOD
Dynamic mobility before the WOD
Front squats 5x5
Rest
GHD Hip extensions 3x10
Foam roll and static stretching of problem areas after the WOD
Post loads to comments
Basic Exercise Nutrition for improved Performance and Recovery!
What if you took a significant sum of money and set it aside each day in a safe place with the goal and intent that the investment that you had made was earning a steady return and then found out that not only was the investment not making money, but some of it was gone? Wouldn’t you take your money and put it somewhere else or find a better investment?
This is exactly how we should view good quality nutrition and pre and post workout supplementation of nutritional intake. We train to reap a return on the investment of hard work, energy, sweat and suffering! The research tells us that when there is a lack of protein and carbs in the bloodstream and body stores after training, there is a lack of recovery. So, here are some basic recommendations on supplementation of a normal healthy paleo or zone style whole foods diet for improved athletic performance and recovery.
Each athlete should be eating an adequate intake of pro/carbs/fat in a whole foods natural diet each day. Supplements cannot and should not be considered as the foundation for your diet. They are “supplemental” to your diet. Also, always properly hydrate before and after workouts to promote proper fluid balance for muscle and cell recovery.
Here are some general performance and recovery supplements that are easily available and considered safe with our existing knowledge of science.
Use guidelines:
Post Workout Protein and Carbs- there is a lot of research and anecdotal evidence that protein and carb supplementation after a workout improves performance and recovery. Protein after a workout is a must, but research also shows that protein mixed with added carbs after workout improves the synthesis of the protein and thus muscle recovery and healing.
Intake: May change based on the size of the athlete but here are some general guidelines. Intake may also change based on fat loss. 20-30 grams of whey-casein protein and 20-30 grams of quickly absorbed carbohydrate such as dextrose or maltodextrin. If you are a smaller athlete 20/20 would be acceptable, larger athletes 30/30. Ingestion should occur within 30 minutes after a workout and then followed by a meal or whole foods within 1 hour.
Creatine monohydrate- this is a powerful ergogenic(increasing capacity) supplement that has been widely studied. It promotes both anaerobic strength and lean muscle mass. It works via two pathways: increased intramuscular stores of creatine and phosphocreatine. Phosphocreatine enhances muscle strength endurance(ability to lift a barbell for repetitions) by helping to synthesize ATP(muscle fuel). It also increases muscular size through an increased store of intramuscular water and effects on growth related mechanisms to promote hypertrophy(muscle growth).
Intake: Take 20 grams per day for the first seven days then decrease to 5-10 grams per day for maintenance. (Creatine monohydrate should be the choice form)
Beta-alanine- an amino acid it increases intramuscular carnosine stores. Carnisone acts as a buffer to muscle acidosis caused by training which allows potentially longer sustained physical activity. It is also a proven ergogen with good effects on work capacity, power at fatigue and delyed onset muscle soreness(DOMS).
Intake: No loading required, 3-4 grams per day
Microlactin- it is an ergogen which can reduce DOMS, inflammation and thus improve recovery time.
Intake: No loading required, 2-3 grams per day
Front Squats
Friday, October 21, 2011WOD
Dynamic mobility before the WOD
Front Squats 5x5
Rest
CFFTW Baseline - 500 m row, 40 squats, 30 situps, 20 pushups, 10 pullups
Post loads and time to comments
Enjoyed having Stephen from North Carolina visit our box! Great work!
Front Squats
Friday, October 07, 2011WOD
Dynamic mobility before the WOD
Front Squats 5x5
Rest
AMRAP in 10 minutes
Box jumps 10 reps
KTE 10 reps
KB swings 10 reps
Post rounds to comments
Man down!
Metcon
Friday, September 30, 2011WOD
Dynamic mobility before the WOD
Four rounds for time of;
Run 400 meters
Front Squats 10 reps 135/85
KB swings 20 reps 1.5/1 pd
Post time to comments
Representin!
Front Squats
Wednesday, September 14, 2011WOD
Front Squats 5x5
Rest
Tabata Rows
Post loads and lowest meter distance to comments
Front Squats 8x5
Thursday, August 11, 2011WOD
Dynamic mobility before the WOD
Front squats 8x5
Rest
Row 200m, row 400m, row 800m, 1600m (rest 1:1between rows, total time including rest is row time)
Great fun the box with CrossFit Total scores. Congrats to Brian C. for a 950 total and Shannon for 505. So far, they are leading the pack!
Front Squats
Friday, July 29, 2011WOD
Dynamic hip and shoulder mobility before the WOD
Front Squats 8x5
Rest
Box Jumps 100 reps for time
Post loads and time to comments
Understanding the basic principles of training is key to help guide your own training, and also better grasp why things are done they way they are. There is a plethora of information, most of it conflicting, as to training this way or that way and what works best. My goal in today’s blog is to simply approach three principles; frequency, duration and intensity.
Frequency – how often a particular fitness intervention is performed
Duration – how long a training session last
Intensity – at what level of intensity is the training session, high, moderate or low intensity
These three principles need to be undulated to get the most out of your training. If all your workouts are high intensity, short duration and too frequent, you are at risk for overtraining and unbalanced fitness capacity. The same is true for any mixture of these training variables where there is no variance to your programming.
As we have all heard, the shortest path between two points is a straight line. When it comes to CF, the shortest path to general physical preparedness and broad based fitness capacity is and undulating modulation of these three variables. This is not to say that CF is the shortest path to strength, though it will make you strong. Also, it is not the shortest path to endurance, though it will help you develop endurance.
So where are you at in relationship to these three principles or variables? If you are training 3x a week at the box, that probably won’t be enough without independent training augmentation to adequately tap into variance within these variables. Here is what you do. If you are training 3x a week at the box, on your “off” days, choose a fitness training mode that will augment what you have done in the 3-5 days prior. Don’t do a killer strength deadlift training session at the box and then kill it at home the next day with a high rep endurance WOD with a ton of deadlifts, bad medicine! Instead pick a WOD that will allow recovery of the hip and back and yet still allow you to focus on another area of training. If the day prior you did a long metcon, the next day choose a group of body weight training movements to help you develop capacity in a weak area. The consistent undulation of these sessions will continue to move you forward in your fitness. If you are a novice, just about any combination works. The higher your fitness level, the more you have to watch how these variables interact.
We will talk more specifically in the next blog about how you can vary these three principles within a broader program approach to train for sport training or increasing a certain domain of fitness. No matter what, it is important to remember that CF rewards the generalist and punishes the specialist!
Front Squats
Wednesday, July 13, 2011WOD
Dynamic mobility before the WOD
Front Squats 8x5
Rest
10! - Power Cleans 135/85, Wall ball sit-ups
Post loads and times to comments
Front Squats
Monday, June 06, 2011WOD
Front Squats 5x5
Rest
?
Post loads and time to comments
Comments
on the last two rounds. Dips on the counter with toe assist, and all real push ups: 10:51. Not my best time, but not my worst. Always around the same time on that one...it's a frustrating one for me because it is all about upper extremity FAILURE!