November 11th, 2009

Rich has got pull ups!

[youtube=http://www.youtube.com/watch?v=ybWlZAKscbs]

Nice work Rich!

AM Class

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to here.

PM Classes

Happy rest day!

November 10th, 2009

AM Class

“Tyler”

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post time to comments.

PM Classes

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to here.

November 9th, 2009

My Unsubstantiated Nutritional Hierarchy

img_nutrition_landing1

Here is a thought regarding nutrition from my brain. This, idea as a whole concept,  has no scientific backing and is just something that I made up. So if you are smart you may want to forget that you ever read this. This is my unsubstantiated nutritional hierarchy.

Cut the Crap-In this phase you are eliminating all of the junk from your diet. Think Paleo-ish or at least a real food type of program. The biggest changes will be eliminating grains, alcohol and sugar (especially if losing fat is a goal of yours). This phase will have huge results in regard to your body composition, performance and general health. Just taking this step will put you ahead of most everyone in our country, but it is really just the beginning.

Planning for Performance– At this point all the junk is out of your diet. Almost all of your food is of high quality. Now you need to use some portioning tools to figure out how much of this high quality food to eat. You will know you have gotten this part right when you look, feel and perform great.

Nutrient Nuances– If you have reached this point you are eating almost all high quality foods in portions that are maximizing your performance and over all health. The last step is to extract every ounce of nutrients from the foods you are eating. This is usually where things really start getting weird. Here are some things you will be thinking about in this phase. All your meat and eggs will be from  grass fed/pastured animals. You will be researching which fruits and veggies must be organic due to high pesticide levels. All dairy will be raw and grass fed. You will be making and using bone broths regularly in your cooking to gain the naturally occurring collagen and  glucosamine from the ingredients. You will research how to maximize your dietary Vitamin D and Omega-3 fatty acids. These are just a few of the things that can be done to maximize the nutrient quality of your food.

What do you think? Post thoughts to comments.

AM Class

Happy rest day!

PM Classes

“Tyler”

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post time to comments.

November 6th, 2009

One of those days…

[youtube=http://www.youtube.com/watch?v=pfDaWOhCgIk]

Yeah, we’ve all had them. Some days its just one of those days. Well, ®yan (look at that cool “R” in Ryan, that happens when you hold the “option” key down and press the “R” key…at least it does on a Mac. Who know if PCs have come that far yet-right Casey?) just had one of those days. You know the ones. You come in feeling ok and then you walk out on cloud nine because you hit an 8 rep PR on your max pull ups and a 20# PR on your back squat. That is what ®yan accomplished in an hour’s time! Not a bad hour. This is a testament to his hard work and consistency in the gym. He has been here for a few months now and his gains have been nothing short of crazy-delicious (which, by the way, is typical when CFing hard). Hard work and good programming will go a long way!

What about long term(I’m talking years)? Are these types of performance gains realistic long term? The answer is no. There is a law of diminishing returns at work here. How long will they last? That varies. Generally, the more deconditioned an athlete is walking through the door the longer these types of gains will last. Even at that they will get smaller and smaller until one reaches their genetic potential.

The real art is in figuring out how to maximize these smaller gains long term. A few thoughts on how to do that:

First and foremost, dial in your nutrition. CF athletes that eat right make huge gains for a long, long time. If your performance gains halt prematurely, take a good, hard look at what you eat.

Use your warm up. We play approximately 8 different sports as CFers. We are spread thin. Use your warm up to work on weaknesses that are not being hit regularly in the WOD.

Look long term. Focus on PRs over a year’s time. Don’t obsess over every Fran or Total. Some WODs will be more skill oriented (still with great intensity mind you) and may cause you to take a step or two back, but the learning taking place will move you forward in the long term.

Plan your PRs. Work on a skill regularly for six months and then when a WOD comes up that heavily relies on that skill, make sure you are fresh that day and nail that PR.

AM Class

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

PM Classes

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.