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Archive
Snatch Pulls
Monday, June 21, 2010WOD
Snatch Pulls 5x5 (Catalyst Athletics Snatch Pull Demo Video)
Good Mornings 3x10 (maintain proper low back extension posture through movement)
100 Push-Ups for time
Post loads and time to comments
I was going to post this pic on the food blog, but I couldn't resist to put it front and center! The Fat Pants Cake is from the Babycakes cookbook written by Erin McKenna of Babycakes NYC. Vegan, (Mostly) Gluten-Free, and (Mostly) Sugar-Free Recipes from New York's Most Talked About Bakery.
It involved 3 separate recipes, so the book can be found at Barnes & Noble or through Amazon.com. Hopefully, we will be posting this and many other recipes that help us eat and live healthy lives on our Recipe Forum coming very soon! I know the wait has been long, but we are almost there!
Posted by: Darin Deaton
Rest
Sunday, February 21, 2010WOD
Rest
Aaron Russell - 1st Place Body Compensation 2010 Food Challenge!
Godspeed Aaron! Pray for Aaron, he is deployed overseas right now.
By the way, check out our WOD tags and trackbacks. We are getting quite a library developed.
Posted by: Darin Deaton
Rest and Recovery
Sunday, February 14, 2010Rest and Recovery
Happy Valentine's Day!
The 2010 Vancouver Winter Olympics are here! The Olympics, while sometimes controversial, are a great proving ground for the world's greatest elite athletes. Most of these sports are the best representation of true specialization.
One of the sports that I love to watch is speed skating. Somewhat analogous to land sprinters in track and field, short speed skaters are truly power athletes. Look at the hips and legs on these athletes. Check out this video for an insight into how they train. Go Apollo!
Update: Apollo takes the Silver Medal in the Short Track 1500m!
Also, remember that Monday is the last day to finish testing in CrossFit Total, Fran and measurements for the food challenge. Also, all journals need to be turned in by then.
Posted by: Darin Deaton
Toes to Bar
Thursday, January 28, 2010WOD
Three rounds for time of
Toes to Bar 8 reps
Overhead Squats 115/75 8 reps
Sprint Row 250m
Post time to comments
Thanks to Neil for training with us from CrossFit Champions in Houston!
CrossFit and the Balance of Strength and Mobility I
Every athlete has to struggle with the balance between developing strength and maintaining mobility. I know when I first started CrossFitting I rarely stretched less frequently due to a lack of perceived need. The more I CrossFitted the more I realized that my mobility and movement patterns were beginning to suffer due to tightness in some areas such as the latissimus dorsi (lats), illiopsoas (hip flexors), and hamstrings.
Due to the high volume of pullups, and hip work that CrossFitters perform, these are common areas of limited mobility. Some individuals are more mobile in these areas than others. I was one of those athletes that the more I trained and developed great capacity to excel in pull-ups and other movements, I neglected maintaining or improving mobility. I began to hypertrophy these muscle groups and in the meantime, their length became shorter and shorter and the tendons became less elastic.
So, recently I began to work with a CrossFit and Olympic Lifting coach to develop a program specific to improve my capacity. And wouldn't you know it, he explained to me that he thought my lack of mobility was one of my greatest weaknesses. So, needless to say, mobility training is a significant part of my training regime now and I am paying for those months of not focusing in this area. The moral to this story is not to neglect mobility! It may be the very thing that limits your capacity or athletic development. BTW, I was a competitive gymnast. You would think that I would have been more flexible.
In the next sequence of Strength and Mobility, we will review normal flexibility and mobility ranges for the lats, hip flexors and hamstrings and a simple program to increase mobility.
Posted by: Darin Deaton
Thrusters
Monday, January 25, 2010WOD
Heavy Thrusters 5-5-5-5-5
Rest
Three Rounds for time of
100 ft. of Lunges
Max Pull-Ups (unbroken)
Post loads and times to comments
Corey Practicing the elusive dead bug after a WOD!
Training with a Directed Mind
What does this mean? Training with a directed mind means thinking critically and above the, "auto-pilot," mode to better allow us as an athlete to figure out what is working or not. The problem with this level of thinking is that most athletes don't know what they don't know. In other words, they are unaware of the things that they don't know or do not perceive at a critical level whether their body is adapting poorly, well or excelling at training.
The more I train, the more I try to work on this. After each workout within the 24-48 hours that follow, I make a note in my journal to document how my body has adapted to the training. I also make specific notes on the "qualities" of the adaptation. This is where the rubber meets the road for athletes. Figuring out what works for you and how you and your coach can maximize your potential as an athlete.
Try this exercise. For the next week, make a note in your journal 1-2 days after a WOD on how you feel. Then go back to your journal after two weeks and see if there are trends that correlate to particular movements, loads, time domains or volumes that you feel like you are strongest or weakest at. If there is not enough data, continue to do this for 30 days and then think about your observations and discuss them with your coach if needed. Thinking with a directed mind means getting past just doing WOD's to do them. For less experienced athletes who are still working on basic strength, power, endurance, mobility, and mental capacity, developing this higher level awareness is not as important. But it is a good habit to learn and can assist you and your trainer at meeting your fitness goals.
Scheduling: We have noticed that athletes are waiting to the last minute to schedule. If possible, please schedule as early in advance as possible. You can also block schedule with recurring appointments.This allows us to plan for coaching and plan for future class development. Thanks!
Posted by: Darin Deaton
Constantly Varied - Not Random!
Sunday, January 17, 2010WOD
Rest Day or work on Skill Development
Great reading on the development of speed work for Endurance Athletes
Constantly Varied - Not Random!
This is an interesting area of thought. One that I think is continuing to evolve as the sport of human performance evolves. But one thing is for sure, constantly varied training methodology has its value. During our first On-Ramp Class the question was brought up, "how do you tell people what CrossFit is?" So, we then began to discuss the concepts of Constantly Varied, High Intensity, Functional Movement - three pillars of the CrossFit method of training. Some people mistake constantly varied for random. Make no mistake about it, it is varied, but not random. Our goal here is to facilitate the development of human tissue performance through adaptation. The best way to do that is through a varied set of inputs or demands to the body. But, there does have to be "method in the madness." Or as one athlete put it Friday night, "organized chaos."
We want to consistently vary the loads, time domains, movements, rest/work cycles, and speed of our training. This allows us to develop broad based ability across time and modal demands. But, there also has to be a progression of loads, reps and movements that allows the human body to adapt, especially with the less experienced athlete. Our training programs consider athletic development, timing of movements, and areas being trained in relation to strength, power, endurance, speed, agility and etc....Otherwise known as the 10 general physical skills. There does come a point in every athlete's development that specific change in training methods or inputs need to be made. This may be due to a specific sport requirement or the stage of development of that athlete's ability. So, remember to continue to monitor how your body is specifically responding to the training that you do. And remember, it may be constantly varied, but is definitely not random.
Posted by: Darin Deaton
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