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Archive
Training for the Open - A rationale for programming
Monday, January 23, 2012WOD
Dynamic mobility before the WOD
Deadlift 5x5
Rest
Tabata (2 movements) rest 1 min between movements
Z-Team Sled intervals- light sled, 45-90# 5 intervals all out effort 1' rest in between
Post loads and score to comments
Training for the Open - A rationale for programming
The CrossFit Open is now starting in 30 days. The first WOD will be announced on Feb 22nd. Registration opens Feb 1st. Simply put the 2012 season is upon us.
How to train for the next 30 days is on several of our minds? Since we are only 30 days out from the competition, the likelihood of developing significant strength gains based on muscle hypertrophy (organic cell growth from overload and super compensation) are slim. Not that strength gains between now and then can’t be made, but most of these gains would be attributable to neural adaptation. The focus and effort of most competitors might be better spent on skills, mental focus, improving movement efficiency, and the development of metabolic conditioning at varying levels of time duration. From now until the Open, our programming will be based on the normal cycle of modulation between strength and metabolic conditioning at varying levels of time domains. For members who are wanting to compete, we are posting adding training under the name of the Z-Team. You will see added skill work, higher repetition levels or loads, and other competitive strategies to augment your training until the competition. Here are some helpful hints:
Stay healthy-get rest and recovery and do not try to gain something that can’t be gained due to lack of training in the past.
Focus on skill work 2-3x a week in areas that are weaknesses such as double unders, muscle-ups, handstand push-ups, Olympic lifts, etc…also perform skill work at the end of WOD’s under duress
Work on mental focus, breathing, rest, timing and pacing to insure that you are maximizing the strategy of performing WOD's
Use varying levels of METCON training to support tolerances to variable time domains
Perform strength movements each week for the base lifts, deadlifts, squats, overhead press, cleans to support a foundation of strength
Good luck!
AMRAP
Wednesday, January 18, 2012WOD
Dynamic mobility before the WOD
AMRAP 12 min
Row 300 meters
Deadlift 6 reps @ 1.25% BW (Z-Team 275/175)
Pull-ups 15 reps
Post rounds to comments
Filthy Fifty
Tuesday, January 17, 2012WOD
Dynamic group mobility before the WOD
"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
(Scale or sub movement as needed to maintain a good pace and keep movements clean)
Post time to comments
Check out this video for axioscapular muscle strengthening exercises to improve muscle strength ratios between the upper trap and lower and middle traps. These exercises should be done with light weight to start with (3-5#) focusing on the "squeeze" of the scapula against the rib cage in all four movements. Start out with 2-3 sets to fatigue. No pain should be experienced during the exercises. See Doc D or T if you need more help! Here is the article reference.
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
Rest Day
Sunday, October 23, 2011Don't forget about the "Barbells for Boobs" WOD this next weekend! It is not too late to sign up.Just click on the logo here on the homepage and look up our affiliate. Event-Oct. 29th - 9 am
WOD
Rest and Recovery
"Going Overhead"
With all the heavy lifting overhead, pull-ups, push-ups, handstand push-ups, and dips that CF athletes perform, you are bound to have a shoulder ache and pain at some point in your training. The problem is when that ache and pain doesn't go away and just lingers around. Eventually, if you are not careful it will stay and take up permanent residence. The most common of orthopedic complaints is shoulder pain, and the most common shoulder pain diagnosis is impingement syndrome.
The illustration above is an anterior to posterior view of the right shoulder. If you follow the labeling of the shoulder you can find the humerus, scapula, acromion, subacromial bursa, biceps and supraspinatus(part of the rotator cuff) tendon. These are the primary structures involved with shoulder impingement syndrome. Shoulder impingement syndrome is caused by many factors but the result is when you reach overhead the bursa, and supraspinatus and sometimes bicep tendons are "impinged" between the humerul head and the acromion. Some of the causes include, rotator cuff weakness, joint instability, bone spurs, inappropriately shaped acromion, and fatigue with repetitive overuse overhead.There is another form of impingement which is less common and involves the posterior aspect of the glenoid, humerul head and rotator cuff tendons. This "impingement"causes pain and inflammation of the bursa and tendon which eventually can cause permanent damage to the tissue. So, what do we do to make it better?
The first step in treating a shoulder problem is adequate diagnosis. This is usually performed by an orthopedist. Secondly, he/she may order diagnostic studies(x-ray, MRI, arthrogram, etc) to determine the exact cause or pathology. Then the next step is either medication, injection, rehabilitation, or surgery. One of the most important recommendations is to "stop" doing what hurts it! This can only make it worse. There are some great tools that we can employ to avoid overhead shoulder problems.
Since we have several athletes that have been complaining of shoulder pain lately, we will be posting and teaching a series of simple strength and mobility exercises aimed at developing a better environment in the athletic shoulder for training and daily life. If you have shoulder pain, we will also be holding a mini-shoulder clinic to screen athletes and then make the appropriate recommendations to see a doctor or self treat. If you are interested in knowing more about the shoulder clinic, contact your coach, post on the blog, or call the box. Our goal is to empower you the athlete in how to achieve shoulder health long term.
METCON
Thursday, October 20, 2011WOD
Dynamic mobility before the WOD
AMRAP in 12 min of:
Row 400 meters
TTB 10 reps
Power Snatch 5 reps 115/75
Post rounds to comments
Strength Series
The strength series is winding down and we are in the last week of the series. By now, it is likely that the loads feel heavy and your body is sensing the need for rest. Six weeks of training at higher loads with a linear progression is challenging for the body to consistently adapt to. That is how you build STRENGTH! Strength training requires loads and stimulus durations that promote overload and thus cause your body to adapt. It is this adaptation process that places your body in a constant state of change and requires a keen eye on how you are adjusting to the new you! In other words, you have been building a new machine.
At the end of this strength cycle, most of you will be experiencing a plateau and less progress. That is ok! This is your body’s normal signal of letting you know that it has grown all it can at this point, and needs some time to recover before moving onward. So, consider this a potential positive sign of training. We will be transitioning back into more METCON training with inter-mixed strength training to insure that you maintain your gains, and also begin to train in other domains than strength. If you have been doing conditioning 2 days a week, the transition back should be easy. If not maybe a little harder. Overall, strength work is mono-structural and can be boring or less creative than CF style training, but remember it will give you the foundation to excel at WOD’s better than ever before!
Ice Bath Immersion: Science or Fiction?
Thursday, September 29, 2011WOD
Dynamic mobility before the WOD
Choose 2 body weight movements to work on and perform 4x10(four sets of 10) of each movement with a progressive load
Spend the rest of your WOD time focusing on mobility limitations and static stretching
Row 1500 meters (moderately easy pace, not for time)
Post movements, mobility, and row
Don't try this at home!
Have you ever wondered why athletes use ice baths or cold water immersion after training? Here is an interesting link scientifically discussing the application of ice baths. For the purposes of developing a training affect, ice immersion may not be all what it is cut out to be. Next blog, I will discuss whether ice bath immersion has a role in athletic/sport training.
Ice immersion: Science or Fiction?
What to expect...
Friday, September 09, 2011I was talking one of our athletes who decided to take on the STRENGTH SERIES. Last night he said,”I feel more tired than I had when I was mostly doing CF wods, why is this?” Good question, and one that has an even better answer. Remember that with any physical training there is a cycle of stress-recovery-adaptation. The stresses that our bodies feel when loads are relatively light in relationship to our overall strength capacity, and reps and intensity are high, are mostly focused on metabolic adaptations. Not to say that you are not getting stronger and that your muscles are not growing, but pure strength cannot be developed with high reps and low loads. The physical skills developed from that type of training are mostly stamina and endurance.
When we focus our training on higher loads with lower reps, we create certain physiological changes to occur which require the “re-building and recovery” of body tissues such as muscle. So, the answer to the question is yes, you may feel a greater energy drag when adapting to strength training where there is consistent progression of loads on a 48-72 hour cycle. This is not to say that over-training is acceptable, but that your body is “working” on recovery to adapt! Adaptation is the key. Nutrition, active rest, sleep and other stressors all affect the way your body can and will adapt. During the STRENGTH SERIES, insure that you are consuming enough protein (1.0-1.5g/lbs. of lean body mass), adequate antioxidants (omega 3/6 fish oil, vegetables, berries), proper hydration and lots of sleep. Your body is working on developing thicker muscle cell walls and this takes energy. This morphological change is different than the adaptive energy response that your metabolic system has when performing CF wods. Here is an analogy to compare the two. The metabolic re-fueling or adaptation of your body is similar to that of improving the delivery, quantity and efficient consumption of gas for your car, but the adaptation that occurs in the muscle cell walls (super-compensation-hypertrophy) is like building a stronger, bigger engine and frame for your car.
Remember don’t underestimate the stress that strength training with progressive loads can create on your body. Consume adequate nutrition immediately following your training session and then listen to your body before, during and after each workout. Expect to grow stronger, if you don’t, something is wrong!
Checkout this post by WHOLE9 on 9 things to do when you’re all banged up
http://whole9life.com/2010/01/all-banged-up/
Coach D
WOD
Three rounds of;
Run 800 meters
Deadlift, Front squat, Push press - Complete 10 reps each before moving to the next lift(use one bar and build/strip weight as needed throughout the wod, choose wisely)
CF FTW North Headquarters, high altitude training center! LOL!
BOX hours modified tomorrow for SPUR ON 5k/10k. BOX will be open at 9 and 10 am for Muay Thai only tomorrow. Come join us for a 5k run. You could still make the 10 am Muay Thai class.
Rest Day
Sunday, August 21, 2011WOD
Rest
If you could change anything about this deadlift, what would you change and why?
Rest Day
Sunday, August 14, 2011WOD
Rest
Congrats to all who have completed the Coaches Challenge! We will tabulate the final scoring this week and award the top performers and those who have completed to date all 12 WODs. Great effort and work by all who have participated.
Good answer Clint! The moment arm is a physical science and physics term that applies generally to force and its application along a particular "length of distance" from the axis. In the example of the wrench, the wrench is attached to a bolt/nut and then force is applied at the end at hopefully a 90'angle to be the most efficient. We are going to learn how this simple illustration can help you as an athlete better your squat, press, deadlift, clean and any other application of force movement.
Comments
I did it in 8:45. I think i could have hustled more on the runs but made pretty good time. One difference, the games had a 100 meter 100lb run and honestly I think I would have preferred that!