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Friday April 18, 2014

Prehab:

Band Posterior Floss
Leg Swings
Scapular Pushups

Warmup:

10 Goodmornings with bar
5 Hang Squat Cleans with bar
20 Wide Mountain Climbers, slow
10 Pike Situps
10 Squat Jumps
10 Straight Legged Deadlifts with bar

Strength:

20 minutes to establish a 1RM Deadlift

Notes: Make sure to load the hamstrings, drive through the heels, and maintain a straight back.

Classic Conditioning:

15 min AMRAP
10 Burpee Pullups
5 Clean and Jerk (135/95)

Notes: Perform jumping burpee pullups as needed if you normally use a band.

 Advanced Conditioning:

2011 Crossfit Games Event #3

5 Rope Climbs
5 Clean and Jerk (145/115)
4 Rope Climbs
4 Clean and Jerk (165/125)
3 Rope Climbs
3 Clean and Jerk (185/135)
2 Rope Climbs
2 Clean and Jerk (205/145)
1 Rope Climbs
1 Clean and Jerk (225/155)

-15 min time cap-

Notes: This is an advanced workout and will produce a stimulus if your clean and jerk max is well established.  If you need to scale the weight, make it so your final weight is 85% of your 1RM and subtract 5 to 10 pounds for each previous set.

Cooldown:

German Hang, 30s
Wrist Stretches
Pike or Straddle Stretch, 1 min
Foam Roll Low Back and Hamstrings


Joe D and McCoy performing today’s workout 2 and a half years ago at MDR.  This video jumps ahead to Joe D starting the last round, McCoy is just behind him finishing the 2 C&Js.  Make sure to watch them attempt the last 225# C&J!  McCoy – 10:40 Rx.  Joe D – 11:30 Rx

 Recently, I came across an article that really had caught my eye.  This article made me more aware of how healthy eating can sometimes take a nasty turn and actually become unhealthy. Too many times, I admittedly let thoughts of food reign over my actions and it is easy to let these thoughts consume your day–I never really knew this was an actual condition. I learned that it IS okay to let go when it comes to one’s dietary habits and I hope this article may help others to ease up as well . I couldn’t have written this article better myself, so I decided to attach it HERE for you to read.  I truly believe that many of my good friends, clients, and even myself deal with ‘orthorexia’.   I’m interested to hear if you or anyone you know falls into this category and what you have to say.  Food is meant to be savored and enjoyed and not to be an unhealthy obsession. 

 

 

Say It With Pride!

Swim Night!  Register HERE!

Thursday April 17, 2014

 

Prehab:

15 Reverse Snow Angels
Banded Hip Distraction
10 bird dogs (each side)

Warmup:

1 min jump rope practice
THEN 4 Rounds:
5 lat activations
10 scap pushups
15 air squats

Strength:

20 minutes to establish a 1RM Bench Press

Notes: Focus on keeping elbows in and drive through your heels. Use spotters! 

Conditioning:

3 rounds for time of:
Row 500m
50 Double-Unders
25 V-Ups

-15 min time cap-

Notes:  Scale number of double unders, count attempts or perform 100-150 singles.

Cool Down:

15 Wall Extensions
Doorway Stretch 1min
Couch Stretch 1min

Indu got her first pull up!

Indu got her first pullup! Congrats on reaching your goal :)

Tuesday was a great testing day, it was awesome to see you all putting your best foot forward and testing the upper limit of your capability (for now). It was very disheartening, though, to hear disappointment in many athletes voices as they reported to me the results of their tests.

It wasn’t just yesterday that I noticed this discontented tone of voice. My heart sinks every time I congratulate an athlete for their score on a WOD and they start putting themselves down, “well, I scaled it,” or, “if I did it prescribed it would have taken me 2 hours”, and worse, “no, I didn’t do as well as that other person.” I don’t want to hear that, I want everyone to tell me their score with pride!

If you finish the workout and you’re not proud of your score ask yourself, “was it because I didn’t do my best?” or, “was it because I didn’t do as well as someone else”. If the answer to the first question is ‘yes’, then make it a 6-week goal to give every workout your all so that you feel proud of every performance. If the answer to the second question is ‘yes’, realize that you are comparing yourself to a cross-section of the population that is unrepresentative of the population as a whole. Be proud of your resolve to improve. Be proud of your commitment to yourself. To put things in a different perspective, just by finishing the WOD, you have done more to improve your health and performance than the people sitting on a preacher curl machine in a 24-hour fitness doing half range of motion bicep curls followed by ‘cardio’ on the elliptical. Its worth applauding those people too, they should be proud that they didn’t sit home watching TV with a pint of ice cream and a hot pocket.

I don’t mean to say you shouldn’t want to improve, or be better than you are today. Just take a step back and realize that where you are today isn’t where you’ll be forever- and you should be excited to report the steps you took towards the change you signed up for!

Fighting Inflammation

No Venice High Track Night tonight!  Go to the MDR box for POSE technique.

Yoga at 8pm – Sign up HERE!

Wednesday April 16 - Pose Running Day MDR

 

Programming for MDR

PreHab

PVC Dislocates
Scapula Push Ups
Theraband Routine

Warm Up

2 Rounds: 
10 Sit Ups
10 T Push Ups
10 Ring Rows
Run 200m

Strength

15 minutes to establish a 1RM Strict Press

Notes: As you approach your one rep max make smaller jumps and take longer rest breaks in an effort to find your true 1RM.  Failure can come within 1-2lbs on this lift.

Conditioning

15 min Pose Running Technique
Then, 1 Mile Time Trial 

Notes:  Go out a little harder than you think and hang on at the end.  Focus on upright posture with a forward lean, and fast turnover of feet, especially when you get tired towards the finish!

Cool Down

Foam Roll Calves
Straddle Stretch 

 

Programming for Venice

PreHab

PVC Dislocates
Bird Dogs
Scapula Push Ups

Warm Up

2 Rounds:
10 Situps
10 T PushUps
10 Jumping Lunges
10 Ring Rows
10 Burpees

Strength

20 minutes to complete the following, about 5 minutes per movement:
ME UB Double Unders, 5 good attempts max
ME Handstand Hold on Wall or Freestanding, 1 attempt for Wall and 4 good attempts max for Freestanding
ME UB Muscle Ups or Pullups, 1 attempt
ME UB Wall Balls (20/14), 1 attempt

Notes: If you PR or have a very solid attempt on Double Unders or Freestanding Handstand Holds feel free to call the score and move on.  There should only be one attempt for Handstand Hold on Wall, Muscle Up/Pullups, and Wall Balls.  Your first attempt will be your best, so mobilize and warm up between movements.  When you are feeling good, go all in!

Conditioning

5 rounds for time:

10 Toes to Bar
8 DB Thrusters (40/30)
12 DB Lunges (40/30)
200m Run
-17 min cap-

Notes: Sub Toes to Bar with V-Ups or Tuck-Ups.

Cool Down

Pigeon Stretch, 1 minute each
Cobra Stretch, 1 minute
Foam Roll

Here is a great video from one of the “Barbell Shrugged” guys regarding fighting inflammation, specifically tendonitis. I have talked to a lot of athletes lately, especially those increasing their volume, who are dealing with some nagging inflammation and possible tendonitis. Personally, I have dealt with prolonged inflammation of my patellar, bicep, and elbow tendons. The pain can come and go but over time I have learned how to better stay ahead of the pain and debilitating inflammation while still training on a daily basis. The video above mentions the key points of pain mitigation, conditions such as sleep and hydration, mobility, and variance in training. From these points I want to add the importance of nutrition. Eating meat and vegetables and staying away from processes carbohydrates and sugar is not just about losing weight. Paleo or whatever you want to call this style of eating is essentially an anti-inflammatory diet. Being smart with nutrition and timing your nutrient properly with training can go a long way toward keeping inflammation down and training intensity high.

In addition to nutrition, rehabilitation exercises like the ones Steve provides in his assessments can go a long way to working tight and inflamed tendons, increasing blood flow and mobility, without causing further damage. Take the few minutes to watch this video, especially if you are dealing with any type of tendonitis. Go through the checklist and if you are missing any of these anti-inflammatory tools, make sure to make changes in order to better treat your issues and allow for continued training and progress. 

Lack of Sleep Makes Your Brain Hungry

 No Samo High Track Night tonight!  Go to the Venice box for POSE technique.

Reminder to get your meat orders in by Friday!  Click HERE for how this works! 

Tuesday April 15 - Pose Running Day Venice

Programming for Venice:

Prehab:

PVC Dislocates
Scapula PushUps
Theraband Routine

Warm Up:

2x’s:
10 Sit Ups
10 T Push Ups
10 Ring Rows
200 M Run

Strength:

15 minutes to establish a 1RM Strict Press

Notes: As you approach your one rep max make smaller jumps and take longer rest breaks in an effort to find your true 1RM.  Failure can come within 1-2lbs on this lift.

Conditioning:

15 min Pose Running Technique
Then, 1 Mile Time Trial 

Notes:  Go out a little harder than you think in the beginning and hang on at the end.  Focus on upright posture with a forward lean, and fast turnover of feet, especially when you get tired towards the finish!

Cool Down:

Foam Roll calves
Banded Posterior Chain Floss

Programming for MDR

Prehab:

Scapula PushUps
Bird Dogs
PVC Dislocates

Warm Up:

2X’s:
10 Situps
10 T PushUps
10 Jumping Lunges
10 Ring Rows
10 Burpees

Strength:

20 minutes to complete the following, about 5 minutes per movement:
ME UB Double Unders, 5 good attempts max
ME Handstand Hold on Wall or Freestanding, 1 attempt for Wall and 4 good attempts max for Freestanding
ME UB Muscle Ups or Pullups, 1 attempt
ME UB Wall Balls (20/14), 1 attempt

Notes: If you PR or have a very solid attempt on Double Unders or Freestanding Handstand Holds feel free to call the score and move on.  There should only be one attempt for Handstand Hold on Wall, Muscle Up/Pullups, and Wall Balls.  Your first attempt will be your best, so mobilize and warm up between movements.  When you are feeling good, go all in!

Conditioning:

5 rounds for time:
10 Toes to Bar
8 DB Thrusters (40/30)
12 DB Lunges (40/30)
200m Run

-17 min cap- 

Notes: Sub Toes to Bar with V-Ups or Tuck-Ups.

Cool Down:

Cobra Stretch 1 min
Foam roll legs
Pigeon Stretch 1 min/side

brain-sleep-appetite

A disappointing night of sleep is not a rarity for most people. Almost every morning I wake up way too early and am saddened when I count the hours since I shut my eyes. Lack of sleep can cause serious health issues such as slowed motor skills, memory loss, depression, and can lower your sex drive along with a whole heap of long term affects. Studies have been done concluding that the less sleep you get the more your appetite grows disproportionate to your energy needs. Studies tested subjects who stayed up all night and those who lost bits of sleep every night and both had a similar reaction; an accelerated use of a portion of your brain that indicates hunger.
“After a night of total sleep loss, these males showed a high level of activation in an area of the brain that is involved in a desire to eat. Bearing in mind that insufficient sleep is a growing problem in modern society, our results may explain why poor sleep habits can affect people’s risk to gain weight in the long run. It may therefore be important to sleep about eight hours every night to maintain a stable and healthy body weight.” – Christian Benedict from Department of Neuroscience at Uppsala University
Make sure to strive for 8 hours of sleep a night to curb those food cravings and when you do get less sleep, recognize when your brain is telling you to eat more that you probably don’t need to. 

http://sweatscience.com/less-sleep-makes-food-more-rewarding/
http://www.ncbi.nlm.nih.gov/pubmed/22259064

The 5/3/1 Philosophy

Weekly Programming Links:  Group ClassVenice Barbell Club

Monday, April 14, 2014

Prehab

Monster Walk
Fire Hydrants
Banded Hip Extension
Gristle/Groiners

Warmup

10 Air Squats
10 Wide Slow Mountain Climbers
10 Pike Situps
10 Air Squats
10 Lat Activations
10 Straddle Situps

Classic Strength

25 minutes to establish a 1RM Back Squat

Notes: This is to set your baseline for the 8 week strength cycle beginning next week.  Build up with warmup sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts.

Conditioning

“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
-15 min cap-

Notes: A great benchmark workout, similar to Helen last week, that tests your work capacity at lighter weights.

Cool Down

Couch Stretch, 1 min each
Lat Stretch, 1 min each
Pike Stretch, 1 min


Jacob and the Back Squat

This week we will be focusing on Running Technique.  Please note the programming changes for Venice and MRD on Tuesday and Wednesday.  Just like when Suver stopped by both boxes for rowing instruction, I will be stopping by both gyms to give a quick overview on POSE Running technique.

It is also Testing Week to set new baseline 1 Rep Max numbers in the four major lifts (Squat, Deadlift, Strict Press, and Bench Press) for our new strength cycle 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength by Jim Wendler.  I am a huge fan of this protocol due mainly to the training philosophy below, which places a large emphasize on slow progress and long term gains.  The program is also extremely simple, making it very easy to follow and track progress, stay consistent, and (due to the lower volume in general) avoid injury.  

By the way, who else is excited to finally Bench and Deadlift???

The 5/3/1 philosophy is more important than the sets and reps. Whenever I feel like I’m getting sidetracked or want to try something different, I revisit these rules to make sure I’m doing things the right way. Even if you decide this program isn’t for you, these basic tenets have stood the test of time. Take these things to heart, and you’ll be greatly rewarded.

Emphasize Big, Multi-Joint Movements. This really isn’t any secret. Beginners have been told to do this for years, and advanced lifters swear by these movements. Multi-joint lifts are lifts that involve more than one muscle – i.e., not an isolation exercise like leg extensions – and allow you to build the most muscle. These lifts are the most efficient for building muscle and strength. Examples are the squat, deadlift, bench press and power clean.

Start Too Light. My coaches emphasized this to me when I was in high school, but unfortunately, I didn’t listen. Hopefully you will. Starting too light allows for more time for you to progress forward. It’s easy for anyone – beginner or advanced – to want to get ahead of themselves. Your lifts will go up for a few months, but then they’ll stall – and stall, and stall some more. Lifters get frustrated and don’t understand that the way around this is to prolong the time it takes to get to the goal. You have to keep inching forward. This is a very hard pill to swallow for most lifters. They want to start heavy, and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego.

Progress Slowly. This goes hand in hand with starting light. Slow progress might not get you the best rewards today, but it will tomorrow. The longer you can progress, even if it’s by one rep or 2.5 pounds the more it means that you’re actually making progress. People always scoff when I want their bench to go up by 20-25 pounds their first year. They want the program that will put 40 pounds on their bench in 8 weeks. When they say this, I ask them how much their bench went up in the last year, and they hang their heads in shame. I can’t understand why someone wouldn’t want progress – even it’s just 5 pounds. It’s better than nothing. It’s progress. The game of lifting isn’t an 8-week pursuit. It doesn’t last as long as your latest program does. Rather, it’s a lifetime pursuit. If you understand this, then progressing slowly isn’t a big deal. In fact, this can be a huge weight lifted off your back. Now you can focus on getting those 5 extra pounds rather than 50. It’s always been one of my goals to standing press 300 pounds. In the summer of 2008, I did just that. When someone asked me what my next goal was, my response was simple: “305 pounds.” If you bench press 225 pounds and want to get 275, you have to bench 230 first.

Break Personal Records (PR’s). This is where the fun of this – and any – program begins and ends. This program allows you to break a wide variety of rep records throughout the entire year. Most people live and die by their 1-rep max. To me, this is foolish and shortsighted. If your squat goes from 225×6 to 225×9, you’ve gotten stronger. If you keep setting and breaking rep records, you’ll get stronger. Don’t get stuck just trying to increase your one rep max. If you keep breaking your rep records, it’ll go up. There’s also a simple way of comparing rep maxes that I’ll explain later. Breaking personal records is a great motivator, and it’s also a great way to add some excitement into your training. When you do this, the sets and reps carry much more meaning. There’s something on the line. You’ll have greater focus and purpose in your training. You’ll no longer have to just do a set of 5 reps. You’ll focus on beating the number and beating the weight.

All of the above concerns are addressed in this program. Even if you don’t follow this particular program, I believe these things should be emphasized no matter what you’re doing or why you’re training.

Mexican Shrimp Cocktail

Sunday, April 13, 2014

Yoga at 8pm at Venice  – Sign up HERE!

Mobility:

10 Wall extensions
20 Scapula Push ups
Super rack stretch with band
Gristle/Groiners/Samson stretch

Warm-up:

1 minute skip rope
10 Burpees
15 Pike Sit ups
10 Push press
1 minute skip rope

Agility:

Staggered Shuttle, 8 rounds alternating from short side to long side

Conditioning:

AMRAP 40:
30 Double unders
20 SDHP (75/55)
Run 800m
30 Double unders
20 Burpee over the bar (laterally)
Run 400m
30 Double unders
20 Push Press (75/55)
Run 800m
30 Double unders
20 Squat Clean Thrusters (75/55)
Run 400m

Notes:  Goal is continual movement!  Count your double under attempts or scale with 3x singles.

Cool down:

Calf stretch
Couch stretch
Active hang

————————————————————————————————————————

1 lb shrimp, peeled and deveined
1 tomato, chopped
1 tsp course salt
1/3 cup lime juice
1/2 small red onion, sliced
1 small garlic clove, finely chopped
1/2 jalapeno chile, seeded and finely chopped
1/2 red bell pepper, roasted, skinned and julienned
1 tablespoon canned chipotle chile, drained and chopped
1/3 cup extra virgin olive oil
leaves from 6 cilantro sprigs, chopped
1 ripe avocado, peeled, pitted and cut into 1/2 inch cubes

Bring about 5 cups of water to boil in a pot. Submerge the shrimp in the boiling water for 30 seconds, quickly remove with a slotted spoon and let cool. 

Toss the tomato chunks in course salt and drain in a colander for 30 minutes. 

At least one hour before serving toss together the shrimp with all of the ingredients except the avocado. Season with salt and pepper and toss gently. Refrigerate for at least 1 hour, up to 6 hours, until ready to serve. 

When ready, stir in the avocado.  Serve. 

ENJOY

Stretching with a Purpose

Saturday April 12, 2014

Bring a Friend Day!  Here’s your chance to show your friends a good time!  All levels are welcome!

Prehab: 

Overhead band distraction
Super Rack stretch
Prone snow angels

 Warm up: 

50′ monster walks (25R/25L)
50′ bear crawl
50′ crab walk

50′ burpee broad jumps

 Stength

15 minutes to establish a 3 RM Push Press

 Notes:  Focus on good lock out overhead and keeping torso upright in the “dip and drive”.

 Partner Conditioning:

400 meter Run with Med ball
50 Partner Box Jumps (alternating)
50 Partner medicine ball sit ups (1 toss=1 rep)
50 Partner Wall Balls (alternating)
50 Over your Partner Burpees (alternate every 2 reps so you stay in the same place:)
50 Synchronized Plate OH Walking Lunges (all 50 steps together)
400 meter Run with Med ball
-22 min cap-

Notes:  All partners with a friend will scale down to their abilities on the box jumps and med ball movements.  The weight may be different for the lunges.  On the run there is only one med ball that can be carried by either athlete…be a good friend:)

 Cool down:

Max effort push ups
Max effort calf raises on 25# plate
Doorway stretch x45″
Calf stretch on plate x45″

 

Why do we stretch? Seems obvious but sometimes I think that we can all use a reminder. When you watch our competitive athletes, they spend at least 30 minutes warming up, performing dynamic range of motion and stretching exercises. Why do they do it? Because its programmed for the day? Its written on the board? No. They do it because it helps them achieve the best position possible to perform whatever movements they are programmed to perform that day. Very rarely will you see McCoy stretching his hips solely for the purpose of feeling good. He does it because it helps him get into a deeper squat. Its functional, its purposeful, will keep him healthy and will increase his chances of constantly improving his numbers.

There is a huge difference between feel good stretching versus physical change stretching. How many times do you look at the prehab section, see a specific stretch, and go through the motions just to perform it,  rather than actually thinking about what you’re trying to accomplish? We program specific stretches for the prehab section to increase your range of motion to facilitate achieving proper positions for the associated movements required in the workout of the day. We are also trying to prevent injury from occurring. Crossfit in its purest form is not dangerous and should not cause injury. The problem is that 90% of us sit behind a computer all day and or spend multiple hours driving. As a result, we develop postural dysfunctions. These dysfunctions lead to poor lifting mechanics and poor lifting mechanics yields injury.

So when we ask you to lift something over your head and you know you have tight shoulders, I encourage you to take a more active role in understanding where you are tight, so you can better address your weaknesses. If you can’t squat below parallel and know that you have tight hips, when you stretch and perform dynamic range of motion exercises, don’t just do them because they feel good, I want you to walk the fine line between uncomfortably strong and painful. I don’t want pain, but if you’re stretching yourself to the point where it’s uncomfortable, that will yield the greatest physical change to increase range of motion of your muscles and associated soft tissues, which will help you get a deeper squat, or better overhead position.  As you’re stretching, I want you to think about sinking into the stretch further with each breath, you should never be in the same position at the end of the stretch as where you started the stretch. The only exception would be if you have adequate or excessive mobility in certain joints, I don’t want you to continue to stretch an area that you know is excessively flexible, this will actually cause injury and joint breakdown.

Be smart. Stretch with a purpose.

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World-Class Fitness in 100 Words:

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
  • Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
  • Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
  • Bike, run, swim, row, etc, hard and fast.
  • Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
  • Regularly learn and play new sports.

- CrossFit founder, Greg Glassman