Saturday, January 28, 2012

Mobility
Bottom of squat, 2 minutes
Keg Drill, 2 minutes

Warm up
Burgener Warm up
Movement review and practice double unders

In teams of two:

30 Double unders
20 Squat Cleans  (95 to 115/65 to 75)
Switch stations

30 Double unders
15 Thrusters
Switch stations

30 Double unders
10 Power Snatches
Switch stations

*  Only one athlete performing at a time.
*  Advanced athletes 30 double unders unbroken.
*  Your partner must finish the movement before you start.

Rest Day!

Talking with Diso today reminded me about how important it is to do stuff outside the gym.  I know a lot of you use the gym to escape from your work lives, or just use it as a way to stay in shape, but one of the Diso’s great passions is to use the fitness you gain here in activities outside the gym and I have yet to meet a CrossFit trainer as great at planning extracurricular activities as the Miso’s.  By way of for instance, he and Frank just went snowboarding, and a bunch of us are going rock climbing and shooting this weekend, stuff I know I would love to do but would never plan for. 

What have you guys been doing with this beautiful weather lately?

Friday, January 27, 2012

Last day to sign up for the Tactical Weapons Training this Sunday!  Feel free to bring your family and friends!

Mobility:
Hip Prep

Warm up:
Row 500 meters with perfect form (see below)
10 Strict Presses with Barbell
10 Front Squats with Barbell
10 Wide Grip Strict Pullups
Sampson Stretch, 30 seconds each leg
5 Bridge Wall Walks
10 Thrusters
10 Kipping Pullups

Workout of the Day:
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Cool Down:
German Hang (bottom of skin the cat), 30 seconds
Pidgeon, 2 minutes each leg
Plow, 2 minutes
German Hang, 30 seconds

In 2009 I ran the LA Marathon and was on pace for a sub 4 hour finish when I suddenly hit “the wall” at mile 20. I simply could not muster any energy to move my legs faster than a walk. Eventually I ended up doing a run/walk interval of 30 sec on/30 sec off (kill me), which I did for the last three miles. I remember the final stretch on Figueroa in downtown: I was about 400m away from the finish and tried to go without stopping but I still had to walk! I stopped in the middle of an intersection in downtown with hundreds of people on each corner. After 10 sec of shame in the middle of the street, I finally started running again and was able to finish. Awful.

 Why did this happen? For events over 2 hours in duration, nutrition, hydration, and electrolytes play an important role. First, I only ate 1.5 cliff bars during the 3 hours it took me to get to mile 20. I was seriously depleted of energy. Second, I only drank water and did not replenish any of my electrolytes lost through sweat. Hydration and electrolyte management are vital for optimal performance. Some studies show that even a mild dehydration of 2% can reduce performance by as much as 10-20%. Muscle cramps, weakness, nausea, fatigue, and vomiting are also signs of dehydration and electrolyte loss.

 So how much water do you need to drink to stay hydrated? The simple rule is ½ your body weight in ounces. For example, I weigh 145 pounds, which means I need to drink 72 oz. of water a day to stay hydrated. For every hour of exercise you should add 16 oz. to that amount. So for a short WOD in the gym I might add 8 oz., for a long hero WOD probably 16 oz.

 The best way to estimate your electrolyte needs is to first figure out your sweat rate. To do this, weigh yourself, without your workout clothes on, before and after your workout. Make sure to subtract any water you drink while working out (16 oz = 1 lb). Once you establish your sweat rate per hour, you can use the electrolyte guidelines below to estimate the amounts you need to replenish in your body.

 Earlier this week I ran 6x 400m with 2:30 rest in between. The workout took a total of 20 min to complete and I did not drink any water. Before the workout I weighed in at 146.4 lbs, after the workout I weighed 145.8, which means I lost .6 lbs (9.6 oz.) of sweat in 20 min! Way more than I expected! Although hydration and electrolytes aren’t important for performance in events under 2 hours, if I wanted to rehydrate and replenish my electrolytes post wod, I could check the packaging of any electrolyte product (nuun, gu, camel bak, hammer, salt sticks, ultima) and approximate the amounts below with 10 oz. of water.

 Electrolytes and the Average Amount Lost per 11 oz. of Sweat
Sodium – 220 mg
Potassium – 63 mg
Magnesium – 8 mg
Calcium – 16 mg

 Anyone crazy enough to sign up for a marathon, ironman, goruck challenge, ragnar relay, tough mudder, or NLI series should take a look at the Crossfit Journal Article “Race-Day Fueling” for an in depth look at the above and more. Stay hydrated and avoid that “DNF”!

There will be Rowing

Thursday, January 26, 2012

Mobility:
Tricep mash, 2 min per arm
Pidgeon on Box, 1 min per leg

With light loads
Clean grip Deadlifts with shrug, 10 reps
Ring support, 10 seconds
Hang Power Clean, 10 reps
5 Strict Ring Dips
Front Squats, 10 reps

Strength:
Squat Clean 3-3-3-3

“Elizabeth”
21-15-9 reps
Clean, 135/95 lbs
Ring dips

Thank you to McCoy for the post title!

‘Elizabeth’ is one of the original CrossFit female named WODs, a classic functional couplet, and to this day one of the most potent and crushing workouts in existence.  In the clean we have a high skill, high value weightlifting movement that combines the deadlift with the squat in one coordinated, explosive effort.  In the ring dip, we have an invaluable gymnastic upper body developer that tests not only strength but also stabilization.  Mixing these two movements in the now infamous 21-15-9 rep scheme promises high intensities, lactic acid build up, and mental anguish for all involved.

*********************************

Don’t forget to sign up for our Tactical Weapons Training under it’s comments section, or in our office.  Ever wondered how Military, Police, and Law Enforcement Officers train to breach homes, surprise the enemy, and clear rooms?  This is your chance. 

Wednesday, January 25, 2012

Mobility:
15 Wall Extensions
30 Seconds, Snatch Grip Hang on the Bar, Palms towards you
60 Seconds, Hip Mobility on Box, each leg

Warm up:
Burgener Warmup with Split Landing using PVC
30 Walking lunges
Burgener Warmup with Split Landing using barbell

Workout of the Day:
Split snatch 1-1-1-1-1-1-1 reps

Workout of the Day, Part Deux:
With a partner, one athlete working at a time, perform as many reps as possible of:
15′ Rope Climb Ascents in 3 minutes
40 meter Farmers Carry, 2 pood Kettlebells, in 3 minutes

Cool Down:
10 Wall Extensions
60 Seconds in a Bridge
10 Wall Extensions

I’m super excited about the Split Snatch today!  After listening to Coach Burgener discuss the movement, it hit me like a ton of bricks…we should do this more often!  The split position allows athletes with limited flexibility access to the world of the snatch.  I look forward to those that have never been able to do a standard Squat Snatch have the opporunity to feel the thrill of throwing a heavy load up over their heads safely and effectively!  Moving forward I see this as becoming a stable at our gym.  Enjoy the learning process!

**********************

On a personal note, I’ll tell you what else I’m excited about.  I’m going snowboarding tomorrow up at Mountain High!  If anyone has the day off, I would love for you to join!  Snowboarding at Mt. High holds a special place in my heart, as it is the place that I learned to snowboard and first felt the power of CrossFit’s effects on sport.  I am excited and nervous because I just bought some hip pads, knee pads, and along with my helmet and wrist guards I plan on trying some bigger jumps and a few rails.  I’ve also got a GoPro that I haven’t even used, so hopefully I can get a little video action for you!

If you have the chance to test your fitness with any fun activities, be sure to get some good video and send it my way so we can post it on the blog!

Rest day Wod

Tuesday, Janurary 24, 2012

Mobility:
Shoulder prep

Warm-up:
2 rounds: 
10 Handstand shoulder taps
10 Wall squats
50 Jump rope singles
5 “Perfect” burpees 

Strength:
Sumo Deadlift 3-3-3

Workout:
10 Handstand push-ups
15 Burpees
20 Kettlebell swings (53/35)
25 Deadlifts (185/135)
100 Double unders
25 Deadlifts
20 Kettlebell swings
15 Burpees
10 Handstand push-ups 

Post time to comments. 

Just a friendly reminder about standards.  Putting “rx” on the board by your name means absolutely nothing if you haven’t met the criteria for a movement.  Achieving full depth on a squat or getting your chin over the bar are pretty basic standards that I see being violated a lot and yet you still expect an rx by your name. Many of you are going to compete in the Open next month and “no reps” will be administered if the standards aren’t met. Stay present with whatever you’re doing and keep yourself accountable!  Remember, doing something “rx’d” is a privilege not a right!

Monday, January 23, 2012

Mobility:
10 Wall Extensions
Keg Drill, 2 minutes
10 Wall Extensions

Warm up:
3 Rounds for Quality of:
8 Bar Taps
8 Jumping High Bar Back Squats, increasing moderate load each round
8 Ring Dips

Strength:
2 High Bar Back Squats EMOTM for 10 minutes
Focus on coming out of the bottom with power and speed!  Try to maintain the same bar speed throughout all rounds.

Workout of the Day:
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Cool Down:
15 Back Extensions
15 Hip Extensions
15 Hip-Back Extensions

Announcement #1:
This is the last full week for On Ramp to have their own class times!  All On Ramp time slots will become Regular Group Class times starting February 1st, including a new 8am class Monday through Saturday! 

The schedule has been updated to reflect these changes!

Announcement #2:
The On Ramp Program lives on!  There will no longer be class times designated exclusively for On Ramp, but we are still accepting new members!  The process will now consist of 10 private sessions with a trainer before entering the Regular Group class. 

Check out the How do I Start tab on the left for a breakdown of this new process.

Announcement #3:
Sign up for the Tactical Weapons Training and/or the Sno-Rep Mammoth trip by this Friday!

Click on the links for more details and hit us up if you have any questions.

Wall to Wall on Saturday for Tabata!

Sunday, January 22, 2012

Mobility:
Ankle mobility with band, 1 minute each side
Samson stretch, 1 minute each side

Warm-up: 
2 rounds of:
10 Good mornings w/ bar
Skip rope 100 meters
Skip 100 meters (no jump rope)
10 Bounding box jumps

Skill:
Triple unders!  Focus on tucking the knees hard and turning those wrists fast!  Have fun!

Workout:
Run 5K (click here for route)

Cool down:
3 Rounds not for time:
15 Ghd sit-ups
15 Back extensions
15 light kettlebell swings 

….oh yea!

I was approached on two separate occasions this week in the gym on my opinion of cholesterol as it relates to our pro stance of good fat intake as part of a balanced diet; is there such thing as eating too much cholesterol?  Luckily, I had just read the chapter on Fats in Robb Wolf’s The Paleo Solution and felt that this would be good time to share with you all some nerdilicious nutrition science. 

I was taken aback as to how to properly answer the question without first outlining the exact function of cholesterol and its important role it plays as energy in making Vitamin D, certain sex hormones, build/repair cell walls (remember this!), and making bile salts to break down other fats in the stomach. Cholesterol is produced in the liver; our livers produce about 1000 mg day. Of course, cholesterol is also found in animal based fats, eggs and dairy. Our body is smart enough is down regulate our own production if we consume more than our necessary 1000mg day, and as well, will up-regulate cholesterol production if we are not getting enough in our diet. 

Once cholesterol is produced in the liver it needs to enter the blood stream to get to the sight receptors of cells that need repair, but since cholesterol is not soluble in blood it needs to bind with a protein (readily available in the liver as well) to “hitch a ride;” this new bond is now called a lipoprotein. There are 5 types of Lipoproteins, but only 2 concerns us at this time: Low-Density Lipoproteins (LDL) and High Density Lipoproteins (HDL).  There are 2 types of LDLs: one that is large and puffy, dropping it’s cholesterol contents into cells that need repair (which is GREAT! You just did a killer WOD and your muscles are sore and need cholesterol as the energy for the cell to repair/replicate); the other is small and dense that have the tendency to get lodged into the lining in our arterial walls- NOT GOOD. These small, dense LDLs are born from a high carbohydrate diet; please take the time review with Crossfit Headmaster Nerd Zeb on Hyperinsulinemia as caused by the Western diet. 

Let’s say you took 2 days rest and your body feels good and fresh, the cholesterol (as a lipoprotein) did its job to repair your sore muscles. There is no need to send more cholesterol to any particular receptor sites (for now, anyways) so where does that Low Density lipoprotein go? This is where his buddy High Density Lipoproteins comes into the picture. HDL sole purpose is to transport excess cholesterol back  to the liver so it can be paired up once again with a protein to take it to a receptor site that need repair (cause you just did Filthy Fifty and are sore!) and the cycle starts all over again. 

Studies have shown that chronically elevated insulin levels have a direct correlation to higher production of the small, dense LDLs as well as promote high blood pressure and inflammation. Therefore I would be more prone to advise on regulating the consumption of high-glycemic grains and fruit sugars to further reduce the production of small, dense LDLs which causes the most damage to arterial wall linings. I would then proceed to suggest that one increase their opportunity to produce more HDLs, the body’s natural regulator of excess cholesterol in the blood stream, by incorporating foods rich in Omega-3: Wild Alaskan Salmon, Sardines, Anchovies, Mackerel, Herring, Trout, Grass fed Beef, and Omega 3 enriched eggs. As full time Crossfit athletes, I definitely recommend taking a supplement of fish oil to ensure that you are meeting the daily recommended amount of EPA/DHA.

Here is a recipe I tested out on Patrick and Kamran this week and both gents say it turned out delicious. 

BACON FRIED “RICE”

1 HEAD CAULIFLOWER

4 CLOVES GARLIC, MINCED

2 GREEN ONION, minced

6 SLICES BACON, CUT INTO SMALL PEICES 

4TBS COCONUT AMINOS

3 EGGS, BEATEN 

Cut cauliflower florettes off the stem. Using a blender or food processor, “pulse” on high 4 florettes at a time. The texture should be fine, and granulated like rice. 

Render bacon in heavy bottom pan (cast iron, maybe:) until crisp. Remove  bacon from pan, leaving the drippings. 

On medium heat, add the minced garlic and green onion. Once fragrant, 15 seconds, add the cauliflower. Saute for about 10 mins, or until the cauliflower starts to brown and cook all the way through. 

Push cauliflower to the sides of the pan and create a well in the center. Throw in the beaten eggs. Stir until eggs are cooked and “set.” Fold in the cauliflower in the center. Splash in the coconut aminos. Toss in bacon. 

Garnish with chopped parsley or cilantro!

The finished product: