Training Tips » CrossFit Champions

The Basics, The Fundamentals, The Core.

CrossFit Champions, Martial Arts, Training Tips 5 Responses »

Jun 132010

Me, Pam and the girls just saw Karate Kid.

First and foremost, the story and plot stay very true, actually incredibly true, to the original movie; which I was happy about.

Second, it was fantastic. I mean there were parts of the movie that the packed theater was applauding and cheering. It was really good.

A couple things hit home the most for me.

One; the obvious benefits of hard, disciplined, respectful, dedicated training in the traditional martial arts. The art/style of focus in the movie was Kung Fu. Jackie Chan played Mr. Han, the teacher of traditional Kung Fu; “real” Kung Fu that he learned from his father. Dre Parker, played by Jaden Smith, faced enemies that trained at a hardcore commercial Kung Fu studio. Talented, yes, but disrespectful and only cognisant of the physical aspects of the art. This is a topic more suited for our Champions Combat Arts blog, which I’ll hopefully get to later this evening.

Two; that the center of Dre’s training, and Mr. Han’s teaching, were basic, fundamental, core movements. Which is exactly how we view CrossFit. CrossFit is fundamental fitness. It’s core fitness. It’s advanced fitness in its results, but basic in its design and implementation. Just like the martial art student needs to master the fundamentals before muddying the waters with too many other techniques or disciplines, everyone pursuing CrossFit should strive to master the fundamental movements and attain a relatively high level of CrossFit based fitness, before branching into to many other disciplines.

A relatively untrained person that takes up CrossFit needs only CrossFit for at least 6-12 months. Mastery of the fundamental movements and a significant increase in the 10 General Physical Skills will be the goal and result of dedicated training. From there, specialty areas of pursuit are warranted and of course encouraged. Long and ultra distance events, powerlifting, olympic weightlifting, etc.

For someone coming into CrossFit from a specialty area, they should use caution at the volume and frequency they CrossFit on top of or mixed in with their other sport training. CrossFit is heavily taxing on the neurological and neuroendocrine systems of the body and its easy to overtrain.

But, even those are topics for more in depth discussions later. The point I’m trying to make is; if you take your CrossFit training seriously, do exactly that. Take it seriously. Be a student of human movement. Master the movements and fundamentals. You want to really impress the Instructors at CFC? Perfect the way you move. Increased work capacity is impressive, but it’s disappointing to see if by someone that disregards form and proper mechanics. Impeccable form and the pursuit of excellence in how you move…coupled with increased work capacity across broad time and modal domains…is truly impressive.

Extra Work vs. Extra Workouts

CrossFit Champions, Training Tips, WOD 6 Responses »

Apr 242010

There has been a lot of discussion around the gym lately about the need or perceived need of “extra work,” especially with the Legion of M.E. competition raging. We need to address this topic directly because I think a lot of folks are not clear in their understanding of CrossFit in regards to concept and method.

First, let’s talk about CrossFit. What is CrossFit?

Defined simply; constantly varied functional movement executed at high intensity.

Constantly varied: No recognizable routine or pattern to the order of training or the selection of movements. Why? To develop a body that is physically prepared for the unknown and unknowables of life, we must implement a training program the mirrors the goal. We view routine as the enemy and embrace randomness.
Functional movement: Movements that are inherent in nature. No one designed them. They are effective and, more importantly, efficient. They are safe, even at post maximal loads.
High intensity: This is relative to the individual and subjective. That is why we scale (reps, distance, time, load, etc.). To ensure that every individual doing the WOD is getting a high intensity workout, relative to their current level of work capacity and tolerance, using the same movements. We scale intensity, we don’t modify the routine.

What is the goal of CrossFit? Increased work capacity across broad time and modal domains.

Work capacity: The ability to do work (force x distance). Therefore; increased work capacity obviously means the ability to do more work (more than you could before).
Broad time domain: In relation to work capacity, the ability to do more work no matter how long the duration…or the ability to do more work in a given amount of time.
Broad modal domain: In relation to work capacity, the ability to do more work no matter the format, or mode, of the work.

Do you need to do “extra work” to get better?

To answer that question, we must first make sure we have a clear understanding of the difference between extra work and extra workouts.

“Extra work” would be practice, refinement and attempts at improvement of form and technique and/or additional work on severely lacking areas of flexibility, core strength or technical execution of biomechanics. All “extra work” should be done at low to moderate intensity only!

“Extra workouts” would be the attempt (more on this shortly) to do a 2nd high intensity workout on the same day as a scheduled WOD, or on what should be a rest day.

Now, let’s re-address the question; Do you need to do “extra work” to get better (fitter)?

Need extra work? Well, that completely depends on the individual and the question is impossible to answer absolutely and objectively in a post. So, I will generalize with some examples and hopefully you will have an idea of what the answer is for you.

Most beginner CrossFit athletes (1-6 months, depending on the individual) do not need much extra work, certainly none at anything approaching high or even moderate intensity. What they do need is absolute dedication to trying to master the fundamentals. That being said, a beginner CrossFitter would benefit from 5-10 minutes of movement and technique practice after the WOD.

Most intermediate CrossFit athletes (6-18 months, depending on the individual) should certainly explore spending time perfecting movements and adding low to moderate levels of strength training (basic core lifts like Back Squat, Press and Deadlift) 1-2 times per week. They should not, however, think they will benefit from from adding significant amounts of extra strength training or running or whatever to a high intensity 4-5 WODs per week.

Most advanced CrossFit athletes (18+ months -ish, depending on the individual)…you are probably thinking I’m going to say they need, or at least can do, a bunch of extra work or even extra workouts. WRONG. The answer here is pretty much the same answer as for the intermediate. Address areas of weakness, be it a particular mode or movement or set of movements and spend some time after the WODs, or at another time of day, or on skill days, perfecting movement. Depending on the athlete, 2-3 times per week of some additional strength training may produce some beneficial results.

Remember, if you are training consistently, you will be hitting WODs that are heavy lift days and you will be hitting WODs that are multi-modality that include a moderate-heavy component. For 99% of the population out there, and certainly at CrossFit Champions, that is more than enough to elicit a significant adaptation.

You see, here is what happens all to easily. You do the WOD knowing you will be doing some extra work later in the hour or later in the day. Let’s say you are going to work on your rowing, or a lift, or pull-ups or whatever. Whether you know it or not, you leave a little in the tank during the WOD cause you know you are going to be doing the extra work later. Then you do the extra work and you put to much emphasis, energy and intensity into it. Want to guess what you just did? You just did 2 lower level intensity workouts than you were capable of and you would have gotten much more out of just hitting the WOD with maximum intensity.

Now, having said all that…I will address the question again. Do you need “extra work” to get better? Need? NO. You don’t need the extra work. What you do need…everyone reading this…is the WOD. Hit the Workout Of The Day with maximum intensity with excellent mechanics on a consistent basis and see what happens. The other thing you need is proper nutrition. Dedicate yourself to eating properly and giving the Workout Of The Day everything you have consistently and I assure you, you will be amazed at the results. Wait a minute…come to think of it…THAT IS EXACTLY WHAT THE LEGION OF M.E. CHALLENGE IS ALL ABOUT!

4-23-10 Friday WOD

Training Tips, WOD 12 Responses »

Apr 222010

Rest/Skill Day

Utilize today as either a rest day (these ARE a necessary and valuable part of your training!) or a skill day. It is NOT to be used as a max rep of any movement day. Work on skills means exactly that as there are endless points to each movement that we do that could be improved upon. If your squat isn’t perfect, literally, then it effects all of your weighted squats, wall ball shots, thrusters, the Olympic lifts, etc. And that’s just the plain ol’ air squat! Think about it and what you could add to your performance that would make you more efficient at moving better. Your training in CrossFit should be multi-faceted. Remember…specialization is for insects!

On that point here is an article I’d like to share from Tami Thomas. Good stuff! They’re going to rock CFCypress!

Is Heavier Always Better?

Daily I hear in the gym “I should have gone heavier,” and that got me to thinking is heavier always better? I quickly came to the conclusion that way too much focus is placed on “heavier” by way too many athletes. The majority of us came to crossfit after having spent some amount of time in a traditional gym where “bodybuilders” are the norm. People trudge through workouts with the sole focus of lifting a specific amount of weight. This is the polar opposite of what crossfit stands for and what crossfit athletes are striving toward. We are not “bodybuilders”, but rather we should strive for building “fit bodies.” Strength is important, but it is not the only domain in crossfit.

The goal of Crossfit, as stated in the training guide, is to forge broad, general and inclusive fitness. We do this through constantly varied, high-intensity, functional movement. Crossfit is also based on ten domains of fitness – Stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. What does that mean to you and I on a daily basis in the gym? Let’s start by thinking of the workouts that are programmed for us. They are constantly varied, focusing on different movements, different modalities, and different domains. They are specifically designed to keep your body “on its toes.” There is a reason and a purpose, even if we aren’t always aware.

Just as the WODS are varied for us, we should be varying the way in which we perform them. I am not advocating varying your intensity, rather just the opposite. The variable in your workout should come in the ten domains of fitness. Here’s what I mean. If you always and only push for increased weight in every WOD, and your thinking is “I have to be a level 3,” you are not really truly getting the full benefit of crossfit nor or you reaching your full potential. Yes, your strength is improving, but you are neglecting everything else. You are subscribing to the “bodybuilder” mentality of a traditional gym, and not really building a crossfit fit body.

Performing a WOD at level 3 in 10 minutes uses less intensity than performing the same WOD at level 2 in 7 minutes. I know that sometimes it is hard to not see your name written under the level you want to see, but if you can not perform the workout with the intensity that was intended, then you need to consider if heavier is really better, or would you be better served by using less weight and increasing other domains such as speed and stamina.

Focusing on only one domain (strength) out of the ten will cause the others to suffer. Instead of a sole focus, you should have a varied one. Go heavy one day for strength building, but the next you should go for lighter (a step down in your usual level) so that you can work on speed, agility, and accuracy of movement. Intensity only truly is reached when you can perform a WOD with a good balance in all ten domains. Going heavy for the sake of seeing your name in a higher level and loosing intensity is only ultimately hurting your overall fitness and your ability to improve. Varying your WOD focus will allow you to focus on and improve your weaknesses. It will also keep you the strong well rounded athlete you are intended to be.

Too often we are caught up in the belief that heavier is better. But if you can run faster, lift more swiftly, and keep moving longer, your WOD times will improve dramatically. Yes, eventually power and strength will improve over time by default. In the next 7 weeks and well beyond, I challenge you to step back and evaluate how you approach each WOD. Find a balance between all 10 domains and work on all of them to reach your full athletic potential.

When the trainer ask you your level, have in your mind what you want out of the WOD. You should have a goal for each WOD. Are you striving for speed, stamina, power, etc. Your goals should be varied. For example, in one WOD my goal was speed. Could I have done a level 3 workout – yes, but again not at the intensity level needed to get the best results for what I was looking for. I chose L2 with a time goal. (working on speed, stamina, and endurance). My goal was to keep moving don’t stop, don’t rest. I made my goal, and honestly left nothing on the table when I was done with the workout. Tomorrow I will choose another domain to focus on, and I will have another goal to work toward during my workout. This mentality will allow me to improve my overall fitness level and to be a more well rounded crossfitter who is able to excel in all ten domains and not just a few.

Crossift is an amazing workout program, but it only works to its utmost potential when used the way it is designed. During this challenge, and beyond, strive to use every ounce of intensity in every WOD you perform, across every domain. Leave the gym everyday with nothing left on the table. This is what will cause improvements in the benchmark workouts that we are all looking for. We as trainers can guide you and help you, but ultimately the decision is yours. The ability to reach your full potential lies within!

Tami Thomas

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Additionally, a recipe for you Paleo eating folks!

From Elana’s Pantry

Gluten Free Ranch Dressing

This gluten free Ranch Dressing is super easy to make and dairy-free to boot. I will be using it quite a bit this summer for salads, dips and sandwiches. Typically the base of a Ranch Dressing is buttermilk, however, I’ve omitted that ingredient and gone a completely different route in preparing this rich and creamy condiment.

¼ cup grapeseed oil vegenaisse
1 tablespoon lemon juice, fresh squeezed
1 clove garlic, pressed
? teaspoon minced scallion
pinch celtic sea salt

1. Combine all ingredients in a small mason jar
2. Shake well to serve over salad
3. Or to use as a dip refrigerate to chill and thicken

Running and weight loss

Athletes, CrossFit Champions, Training Tips 3 Responses »

Apr 142010

Okay. That was misleading. I’ve got info on two totally different things but the assumption that the first always leads to the second does catch an eye.
Anyway.

If you didn’t know…CFC’s very own Jose Espinoza, Tim Janak Jr and John Long all ran this past Saturday in Huntsville, TX at the 18th Annual Hog’s Hunt 50K/25K Trail Run held at Huntsville State Park. Jose and Tim ran the 50K and John ran the 25K and we’re proud of them! Way to go guys!
Here’s the link to John’s Picasa Web Album of the event. Check it out.

On to the diet part of the post. Everyone has different things to help hold them on course in regards to eating. Whether it is a food journal, computer spread sheet, meal program or phone application, there is some form of help out there for you. Jeff T was nice enough to forward along an app that he uses on his IPhone to keep track of what he’s eating throughout the day. It has helped him in the past hold himself accountable and drop the weight he wanted to drop. Here’s the link to LoseIt.com

What do you use to track what you eat?

Oh my achin’…

CrossFit Champions, Nutrition, Training Tips 6 Responses »

Mar 262010

This week has been tough. Not like any other hasn’t, but the talk has turned to pain management at the gym and there are some things you need to consider before you pop that wonder drug to make it all bearable. Here is some food for thought on the use of anti-inflammatories…

We strain, over-use and in various combinations stress the muscles, tendons and ligaments to the point of damage. This is a completely normal part of high intensity activity and the point of pushing ourselves…to get better, stronger, faster. The soreness that follows workouts is due to that damage we inflict on our bodies (again, this is normal) causing an increase in prostaglandins which are involved in the pain sensation that make us question our sanity in training the way we do. The thing about dulling prostaglandin response is that prostaglandins also send the signal that repair needs to be done to the body. Without the transmission of this signal, our bodies don’t know there is repair needed and keeps moving along unimproved. Training demands that our bodies adapt and improve! Stress and strain through training is how the muscles adapt, how the bones thicken, tendons and ligaments are strengthened and progress is made. Taking NSAIDs prior to, during or after workouts is counter productive in that it slows the healing of tendons, ligaments, bones and muscles.

An article in the New York Times covers the surprising findings of researchers following athletes and the stresses that ultra-distance marathons place on athletes bodies. The surprise came in that those athletes who used NSAIDs had HIGHER inflammatory responses to the race than those athletes who did without.

“The ibuprofen users also showed signs of mild kidney impairment and, both before and after the race, of low-level endotoxemia, a condition in which bacteria leak from the colon into the bloodstream.”

CrossFit San Fransisco posted a fantastic article about this very topic…you can read it here.

Also mentioned in their article is the danger of ibuprofen to your liver. Just because it is sold over the counter does not make it safe. Search any NSAID and you’ll find a long list of very scary things that can happen to your body – liver failure, upper GI bleeding, bleeding ulcers, etc. – and the damage is greatly increased if you consume alcohol with or around the usage of NSAIDs. Ibuprofen, acetaminophen and aspirin are NSAIDs.

I wonder…of the folks who have had recent joint issues (shoulder tears that don’t heal, elbows inflammed, etc.) how many are regular users of NSAIDs? If we can find a common link we can steer folks very clear of this problem.

Do your body good and let it heal as it’s designed to do and relish the aches! They are sure signs that you’ve done something for which your body is having to adapt. Fantastic!!

*A huge thanks to John L for the reminder about the need for this post as well as the NYTimes and SFCF links!! It has long been on our To-Do list and somehow fell through the cracks.

The CrossFit Champions Training Journal!

CrossFit Champions, Training Tips 2 Responses »

Mar 232010

They are finally done. Long overdue, we know. But, they are finished and in stock!

(We want to throw out a very big THANK YOU to Lana for her early and extensive work on this. We couldn’t have gotten this rolling without her. Thanks Lana!)

The CFC Training Journal contains areas for recording:

CrossFit Champions Athletic Skill Levels
CrossFit Benchmark “Girls” Workouts
CrossFit Benchmark “Heroes” Workouts
Benchmark Weightlifting Movement PRs
312 WOD Entries (enough for 1 year of 6x/week training!)

And, in addition:

Definition of CrossFit
Common CrossFit Acronymns
Thorough Paleo Nutrtion Section

If you are a CrossFit Champions member, you can purchase your Journal at the gym.

If you are remote, you can order one here and we will ship it to you!

Why Do We CrossFit? -by Sandy

Athletes, CrossFit Champions, Training Tips 6 Responses »

Mar 232010

Why do we Crossfit? Is it to tell our family and friends about our crazy workouts to make them feel like we are some kind of elite athlete? Is it so we can hang rings from our trees out front so the neighbors think ninja’s live next door? I tend to believe there are several reasons we all Crossfit, and though it may be fun to tell others about our killer workouts, that is not why we all come together.

Whether you joined Crossfit to loose weight, to get in better shape, to change your workout routine up, or to put yourself through torture because you are sick and twisted, it doesn’t matter, we all arrived. But I can also bet your reasons for joining Crossfit have changed with time and the manner in which you challenge yourself has changed as well. We have surrounded ourselves with like minded individuals and we thrive off of positive input from those in our circle.

That all being said, we tend to talk more with our body language than our mouths, especially after a WOD (Due to the fact that we are gasping for air). I studied body language for several years as a young adult and had a lot of fun with it. Body language speaks volumes more to a person through a conversation than anything we could ever say. Once I had children, it was really fun to watch them because they speak using only body language as an infant and learn to speak at a later age. What does your body tell others around you? When at Crossfit, what vibes do you give off during a workout?

Do you disregard movement standards on purpose to get a faster time? Do you constantly do L2 or L1 workouts when you should be doing L3 or L2 workouts to increase your intensity? Or, are you right where you need to be and know you are giving your all in each workout? I personally can answer No to Number 1, Yes to Number 2, and Yes to Number 3. I have never purposefully lacked on standards, however, I have lacked and was corrected for my faults. I can also tell you that my body language, or the vibes which I was giving off when I was not pushing myself adequately, led to true friends getting after me and telling me to step it up. Do you feel comfortable holding another person accountable at the gym? Do you feel comfortable with others holding you accountable?

Well I personally hate the fact that I have to be held accountable but know it to be a true blessing that I have met people in the Crossfit community who I trust will hold me accountable in and out of a workout. My challenge to each one of you over these next few months is to listen to what your body language is telling others and what others body language is telling you as well. Let’s learn to hold each other accountable in a positive manner and be open when approached by others. My goal this year was consistency, however, 50+ days into the year and I am not being as consistent as I should be. You can start by getting on my rear end and then spread the wealth.

Lets take this year to a whole new level, not only physically, but mentally as well.

The Ab-Mat Sit-up

CrossFit Champions, Training Tips, Video 1 Response »

Mar 232010

Hey all,

Here’s a quick demonstration video on how to perform the Ab-Mat Sit-up (at CFC at least!). Feel free to share your thoughts to comments.

http://www.vimeo.com/10382383

Quick Rowing Tip

CrossFit Champions, Training Tips, Video 3 Responses »

Mar 162010

Here is a quick rowing tip for y’all.

Feel free to share thoughts to comments.

http://www.vimeo.com/10205099

3-16-10 – Tuesday CFC WOD

Training Tips, WOD 26 Responses »

Mar 152010

Compare to 11-14-09

“Helen”

3 rounds for time:

Run 400m
21 KB Swings (m:53lb,f:35lb)
12 Pull-ups

Post time and thoughts to comments.

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Pretty good article by Dr. Jolie Bookspan, MEd, PhD, FAWM
(thanks Stephanie R. for this one!)

How To Fix Your Own Neck, Upper Back, and Shoulder Pain

Bad Cervical (Neck) Discs, Nerve Impingement, Reduced Cervical Lordosis (forward head), Round Shoulders, Upper Crossed Syndrome, Muscular Pain, Rotator Cuff, Numb Fingers, and “Stress” Pain

Neck Pain and Upper Back Pain – Why?
Neck and upper back pain are not difficult to prevent or fix. People do an astonishing number of things every day to strain, weaken, and slouch their neck and upper body. They stand, bend, sit, and let their head slouch forward, and shoulders round all day, every day, then compound the problem with the usual exercises that round the upper back further. They may do physical therapy or exercises, but not be aware that strong muscles will not automatically give you good posture, make you stand and move properly, or make up for all the things you do the rest of the day to hurt your neck. It is no wonder why they still get pain even though they “do their exercises.” Many wind up in surgery, taking pain pills, or long term or recurring pain, not understanding why their physical therapy or exercise program, or pills, or yoga “didn’t work.” Luckily, neck pain is usually easy to understand and fix yourself. Here is how:

Read the FULL ARTICLE HERE

Feel free to post thoughts to comments.

The Magic Is In The Movements

CrossFit Champions, Training Tips 3 Responses »

Mar 012010

I’m sure everyone reading this would agree Crossfit is an awesome fitness program. It is much different from anything most of us have ever done. A lot of what makes Crossfit such a unique program is the almighty clock. It is a specific way to measure a performance and track one’s progress. It is a great way to increase the intensity on any workout. But as wonderful as the stopwatch is, there is a dark side to the clock.

When most of us walked through the doors at Crossfit Champions, we came in to make ourselves better. Each of us had our own ideas of how we could do that, most of them being based on appearance. As we spent more time within the walls of CFC, most people have come to realize that our original goals are just a side benefit on the way to truly being healthy and fit. It’s no longer about having the physique of a magazine cover model, but the strength and mental fortitude to complete any physical tasks that are thrown our way. Our superficial goals have been replaced with physical achievements and ways to improve them. The way we’ve learned to track our physical progress is by our times now, instead of a mirror. This is what has led us to the problem.
Here at CFC we are picky. We want you to go fast, hard, heavy, maxed out, full intensity always trying to get a better time….. But we don’t want this achieved by losing integrity. What I mean is not letting the hunger for a time 10 seconds faster than the last time, or beating the person who you’re always competing with, or not being the last person in the class to finish, determine your mechanics in the workout. We want FULL range of motion on every rep from start to finish. All of you have been taught how deep to go on a push up or squat and how to achieve a fully open hip or active shoulders but for some reason when it’s 3,2,1..GO that all gives way to going faster and getting a better time. You will never develop your full potential without maintaing good mechanics along with the intensity. I’m sure there are a lot of you reading this thinking this doesn’t apply to you because you’re never going to be a level 3 athlete, or you’re just doing this because it is a good workout for you and you like it better than 24. You are wrong, good mechanics are a must for everybody from people working on getting a full depth squat with a box and the wall to those that are trying to knock 10 seconds off a benchmark WOD . Another reason Crossfit is good is the mental strength it develops in people, most of you have witnessed first hand by doing things you never thought possible. It comes from constantly working, grunting, sweating and sometimes even bleeding your way through the WOD on the board that any outsider would call ridiculous and impossible and knowing you did that. So why would you want to cheapen that by not doing a movement to it’s fullest standard and depriving yourself of that feeling of accomplishment, because you know you cheated yourself. The correct way isn’t always going to be the fastest and easiest.

So treat every movement like a skill and work on them. Take advantage of your warm up instead of just rushing through it, take your time and work on your ROM while maintaining good mechanics. Sit in the bottom of the squat, get comfortable with being there. Also use the skill days to hone any movement you’re having trouble with, either the ones prescribed for the WOD or take a rest day from the standard WOD and do some specific skills work whenever you want to. Times before and after classes are another great opportunity to get some extra skill work in. Never hesitate to grab any trainer and ask us questions about a movement or have us check if you’re doing something right, that is why we are here.

So make sure and maintain the integrity of the movements throughout your training and you will unlock your full potential. The fastest performance doesn’t equal the best, “the magic is in the movements”.

2-25-10 – Thursday CFC WOD

Training Tips, Video, WOD 20 Responses »

Feb 242010

Compare to 1-22-10

Deadlifts 3-3-3

then after a short rest

3 rounds for reps of:

1 min. of Deadlifts (m:65lb DBs,f:45lb DBs)
1 min. of Box Jumps (m:24in,f:20in)
1 min. of Row (calories)
30 sec. of rest

Post deadlift loads, metcon score and thoughts to comments.

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Ran across this today while explaining to the kids some of the older cartoons. See what happens when the Abominable Snowman finds out that Daffy isn’t actually a bunny rabbit? From now on this is what we will do to you when you aren’t actually doing good squats!

Finding The Balance

Athletes, CrossFit Champions, Training Tips 5 Responses »

Feb 222010

I have never really wanted to write articles/blog etc…but CFCMatt is making me do this and I have feverishly been trying to think of something interesting to say. Crickets, that’s all I’ve heard for about a week now, crickets.

Most everyone here knows I am a proud, single mom with 3 kids; a full time job; a devoted Crossfitter and Crossfit Instructor. I’m hardly home and feel as if I never slow down! I would bet I’m not the only one. I guess my question is: How do you balance it all and remain sane?

When I first really started working out again several years ago, (at one of those globo-gyms) I had an 8 month old baby, a 3 year old and a 6 year old, I was recently separated and going through a divorce, and a full time job on the night shift. Rough times. I did notice, though, when I walked through those doors I felt as if the weight of the world was on my shoulders. Completely stressed out. But when I walked out I felt like I could at least go another day. Shortly thereafter, I joined Crossfit and am much better for it. I not only felt like I could go another day, I began to feel the stress I had put myself under dissipate. I guess my point is, there is a balance between your physical and mental well being. If you are not feeling well physically (which I wasn’t a few years ago) how can your mental well being be any good?

Well, for the last few weeks I have felt worn out and just plain exhausted…physically exhausted. I didn’t understand this and couldn’t attribute it to anything because I am still working out as much as ever, still work full time, still a mom, eating right for the most part…I didn’t think anything had changed; but it had. I was transferred to another job assignment at work about a year ago and I really had hopes it was going to be a good change. Fast forward a year later and I don’t think I’ve been this unhappy at my job in a long time, if ever. I come to Crossfit everyday to work that off and leave it behind for a while and it was working.

Now, I’m wondering if my mental health is out of shape? I hate to admit it, but I’ve kind of had a bad attitude at work. Not a good thing in my line of work. This has carried over into my personal life with my kids and I can feel myself snap at them for silly stuff. Bad mommy, bad mommy! It’s not them…its me. I want to do it all and be darn good at it! I want to be Super Mom! I would love to be home waiting on them to get off the bus in my apron, with fresh baked cookies and milk on the table for them to snack on in a clean and tidy home, a nice hot dinner cooked to perfection, helping with homework, taking them to their extracurricular activities…Right. The reality is; I have put too much pressure on myself to be the perfect mom in an attempt to make up to my children for my lack of being there. Add all that to a job that I’m stressed out over and I think you get my meaning. I don’t want them to resent me and I just want them to know I am always there for them, even if I’m not physically there. My kids have been my life for the last 5 years and probably THE most important thing to me.

I think being mentally exhausted has completely affected my physical well being in my pursuit of trying to do it all! I know I can’t, but I was sure trying to. I don’t like to admit when I can’t do something, but I’m going to have to this time so I can finally relax and get on with it. I’m going to try and do only as much as I can with my priority being my kids. Make sure they are #1 and then if I need help…gulp/sigh/suck it up…ask for it. I think I’ve been afraid to ask because other people have their own problems and worries. I really didn’t want to add to anyone else’s list of “things to do.” But maybe, just maybe, that’s not at all how it would be viewed.

2-16-10 – Tuesday CFC WOD

Training Tips, WOD 21 Responses »

Feb 152010

Compare to 12-23-09

Push Press 3-3-3

Push Jerk 1-1-1

then after a short rest

5 rounds for time:

10 Pull-ups
5 Handstand Push-ups

Post loads, time and thoughts to comments.

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WOW! Monday, 2-15-10, was one of the lowest attendance days CFC has had in a long, long time (64).

What’s up? The cold? It’s been colder.

I’m thinking it’s the fear of the unknown since the movements of the workout weren’t actually listed on the post. Well, I commend all who came in to see what awaited them! And, I remind everyone that an important part of CrossFit and why we train the way we do is to prepare ourselves for the unknown and unknowable!

Feel free to share your thoughts to comments.

1-5-10 – Tuesday CFC WOD

Athletes, Training Tips, WOD 24 Responses »

Jan 042010

Compare to 1-6-09

Three 5-minute rounds, with a 1-minute break between rounds. In this workout you move from each of five stations after a minute of max effort. The stations are:

Goblet Squats (m:55lb,f:40lb)(Reps)
Ring Rows (Reps)
Box Jumps (m:24in,f:20in)(Reps)
Hindu Push-ups (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your workout score equals the sum of all your reps and calories from all rounds.

Post score and thoughts to comments.

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Mechanics, Consistency, Intensity

In CrossFit training (and many other areas of athletics and life), all too often, individuals attempt to rush too quickly from the basics towards advanced movements. This rush typically leads to increased risk of injury and a delay in progress.

The CrossFit mantra is: mechanics, consistency, and then intensity.

Mechanics
1. The branch of physics concerned with the motion of bodies in a frame of reference.
2. Technical aspects of doing something; “mechanisms of communication”; “the mechanics of prose style”.

The way we demonstrate, prescribe and expect the movements in training at CrossFit Champions to be performed is all for a reason. We, the staff, are presenting you with the most biomechanically efficient, safe and productive way to move the human body, either by itself or against external load (weights).

Consistency
1. The property of holding together and retaining its shape; “when the dough has enough consistency it is ready to bake”.
2. A harmonious uniformity or agreement among things or parts.
3. Logical coherence and accordance with the facts: “a rambling argument that lacked any consistency”.
4. (logic) an attribute of a logical system that is so constituted that none of the propositions deducible from the axioms contradict one another.

How do you prove your worth as an athlete to your coach(es)? In any athletic pursuit in which you take on the instructorship and/or guidance of a trainer/instructor/coach, you are no doubt expected to perform at a given level of consistency.
CrossFit training, especially at CrossFit Champions, is no different. We always want you, the athlete, to be wanting more. We want you to want more training. We want you to want more skill and development. We want you to want higher intensity training!

How do you earn it? By displaying proper Mechanics Consistently!

Intensity
1. The amount of energy transmitted (as by acoustic or electromagnetic radiation); “he adjusted the intensity of the sound”; “they measured the station’s signal strength”.
2. High level or degree; the property of being intense.
3. The magnitude of sound (usually in a specified direction); “the kids played their music at full volume”.
4. Chromatic purity: freedom from dilution with white and hence vividness of hue.

Ultimately, this is what it’s all about. Read number 2, above, again. For our purposes, in physical fitness training, Intensity = Power. If you train with more reps, more distance and more load (work = force x distance) (power = work / time), and complete the work in less time (less time than you did before or less time than a relative comparative group), then you trained at a higher intensity and are a more powerful athlete!

But, guess what we have to have first?

Mechanics. Become a student of human movement! Full range of movement! No cheating!

Consistency. Strive to become the example of proper movement at all times, under any amount of training stress or fatigue!

Mechanics and Consistency. These come before Intensity! You don’t sacrifice the 2 former for the latter and you don’t trade them.

Conquer Mechanics and Consistency…and you can truly call yourself a CrossFit athlete. Conquer Mechanics and Consistency…and we will be happy to pile the Intensity on you!

Feel free to post your thoughts to comments.

12-15-09 – Tuesday CFC Rest/Skill Day

Training Tips, WOD 5 Responses »

Dec 142009

CFC Members:

As a Rest/Skill day you have the options of (a) taking the day off, (b) coming in and working on skill/movement of your choice, (c) making up a WOD from the immediately prior 3-day rotation if you missed it, or (d) just coming in and hanging out with us.

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If you haven’t read these 2 classic CrossFit journals, you owe it to yourself to download and read them at least 3-4 times each. These are the 2 articles that changed our view of fitness forever and started us down the path to becoming CrosFitters and ultimately opening our affiliate.

What Is Fitness?

Foundations

12-11-09 – Friday CFC Rest/Skill Day

CrossFit Champions, Training Tips, WOD 6 Responses »

Dec 102009

CFC Members:

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The CrossFit Champions Athletic Skill Levels

What do they really mean for you and how will the Levels effect your training?

Glad you asked. First let me explain something regarding the WODs you’ve been seeing and doing at CFC over the last few months.

They’ve been way to easy!

As Pam and I have been working to solidify the CFC Athletic Skill Levels over the last many weeks, we came to the obvious conclusion…our daily as Rx (as prescribed: no modification necessary) WODs over the last several months have been too easy. Instead of designing the as Rx workout for a true Level 3 – Advanced athlete (someone that can do any workout from CrossFit.com or any other CrossFit affiliate and conquer it without modification and with stellar form and technique and phenomenal work capacity), I have accidentally been designing them for the top 12-15 athletes in CFC with their current capabilities and work capacities in mind. Ultimately, this has been holding you all back from progression.

So, what does all that mean? It means the L3 WOD (same thing as as Rx) you will be seeing from here on out will be representative of the skill level, athleticism and work capacity of someone that has successfully completed 80-90% of the tasks on the CFC Athletic Skill Level 3 sheet. They will be very, very hard. If you aren’t there yet, you will be scaled. L2 scaling will likely be a scaling of mostly weight/reps/distance first, and movement modification second, only when necessary. L1 scaling will definitely include both. You will even see brand new folks doing even less than L1. Remember, you earn the right to move up in Levels (intensity) by demonstrating outstanding mechanics on a consistent basis, and then by destroying the WOD you’ve been tasked with. Now, don’t fret, even the scaled workouts will be very hard, very hard for the athletes at that Level. Basically, don’t think that you are getting an easy workout if you are assigned L2 or L1 workouts.

Good Questions:

So how do I get to move up a Level (and not be scaled anymore)?

First: Make sure your form and technique is the best. If you have a sub-standard air squat, we aren’t going to let you try to build up a large loaded squat (back squat, front squat, overhead squat). Without the capacity to handle large loads in the loaded lifts, you will never develop superior work capacity. So again, outstanding mechanics first.

Second: Consistently be the top scoring athlete on the white board in your current Level. When a L2 athlete is outperforming their fellow L2 athletes with outstanding mechanics, we will take notice and make sure to start letting him/her dabble in L3 workouts or something closer/closer.

Third: Work on the Athletic Skill Levels sheets. If you ‘prove’ your level by successfully completing 80-90% of the tasks on a given Level sheet, then you are without a doubt an athlete of that Level. We won’t have to think about it during the pre-WOD minutes when we are assigning athletes their Level. You’ll just go where you go.

When will the Level sheets be available at the gym so I can get a copy and start working on it?

Next week. Copies of the CrossFit Champions Athletic Skill Levels, both description and spreadsheet of the Levels, as well as the individual sheets, will be available sometime next week.

What is the best way/time for me to start working on the tasks on the Level sheets?

Talk to an Instructor about what you need to work on. Utilize the remaining time in the class hour after the WOD, and take advantage of Rest/Skill days.

What if I really don’t care about all this Level stuff and progressing? I just want to get a good workout.

That’s absolutely fine. The L1 and L2 workouts will be perfect for you. Progression and the pursuit of a higher level of fitness is not for everybody. We get this. If you just want to come in and get a really good workout using constantly varied, functional movements executed at high intensity, and hang out with some really cool folks, then we are thrilled to have you at CFC. Just know that you will be scaled (but, again, as stated above, don’t think the scaled workouts will be easy!).

If you have any questions regarding the Levels, please post them to comments or see us at the gym.

Matt & Pam

11-24-09 – Tuesday CFC Rest/Skill Day

CrossFit Champions, Training Tips, WOD 5 Responses »

Nov 232009

CFC Members:

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Coming soon (very soon!):

CrossFit Champions Athletic Skill Levels*

How fit are you?
That simple question quickly gets complex. Fit for what? How fit is fit enough, and how do you evaluate your fitness?

Develop fitness with sport-focused workouts, and test your fitness through competitive sports? It’s rewarding to be good at a competitive sport. But most sport-focused workouts are specialized enough to leave weak areas you may not be aware of. Unexposed weaknesses can lead to performance plateaus and injuries.
Test yourself in combat? This has some obvious disadvantages as a fitness test.
Use a set of standards that encompass all components of physical fitness. We’ve developed the Athletic Skill Levels as a versatile and user-friendly tool to fill this role.

The ten generally recognized components of physical fitness are: cardiorespiratory endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power and speed. A varied workout program like CrossFit develops all of these components. To maximize vertical growth (development of new strengths and skills), it helps to set goals, measure progress, and aim for balance among the skills. The Athletic Skill Levels make goal-setting more efficient and allow you to evaluate your progress through four levels of fitness.

Using the Athletic Skill Levels
Developing expertise in any area requires determined, consistent effort. It takes “grit.” But grit will not help you if you are only reinforcing existing strengths (horizontal growth) instead of developing weak areas into strength (vertical growth). The Levels are designed to provide a general fitness perspective, to help set appropriate goals, and to allow focus work on weak areas that result in the rewarding mastery of activities you couldn’t do before. The levels are:

Level 0 – Novice. This level represents the untrained or very deconditioned individual. Within CrossFit Champions, this is the recognized Level for those that have just joined, are going through their initial 1-On-1 lessons, or have just progressed into the group CrossFit classes. At this early stage, you have yet to prove yourself.
Level 1 – Beginner. This level is the minimum standard for health. Lacking these basic levels of strength, flexibility and work capacity makes daily life unnecessarily limited. The complete Level 1 should be attainable within 3 to 12 months for those with no significant limitations. At this level, proper basic movements, such as hip flexion and active shoulder use, are developed, while healed injuries and structural problems are resolved.
In a typical CrossFit Champions WOD, the Level 1 – Beginner athlete can expect to be scaled to 50-65% of the workout prescribed to Level 3 – Advanced athletes.
Level 2 – Intermediate. All healthy adults can aspire to this level of fitness and should perceive these skills as normal. Basic movements are perfected and advanced skills are introduced. The complete Level 2 may take from six months to several years to reach after achieving Level 1, depending on the individual. Along the way, you develop significant levels of strength, stamina, work capacity and speed, building on the Level 1 foundation already attained.
In a typical CrossFit Champions WOD, the Level 2 Intermediate athlete can expect to be scaled to 75-85% of the workout prescribed to Level 3 – Advanced athletes.
Level 3 – Advanced. Fewer people posses this level of general fitness, although any healthy person can achieve it. The strength, work capacity, power and skill required to meet all these goals can prepare you to tackle any kind of physical performance with competence and confidence. Expect to invest years of consistent effort. This is an appropriate level of general fitness for those who depend on their fitness: competitive athletes, military, law enforcement and firefighters. Engaging in combat or highly competitive sports without possessing the abilities of Level 3 is inviting injury or failure. Any additional requirements of your sport or job need to be added to this list.
In a typical CrossFit Champions WOD, the Level 3 – Advanced athlete needs no scaling of the workout.
Level 4 – Elite. This level of achievement requires long-term dedication and a passion for fitness. The skills required of Level 4 are very advanced and, taken as a whole, represent a highly skilled and well-rounded athlete.
In a typical CrossFit Champions WOD, this rare individual, the Level 4 – Elite athlete can expect to do more than the as Rx workout.

Each skill level contains its own progression of multi-joint movements of increasing skill, making it easy to expose weak areas, set goals, and gauge your progress. At the same time, you experience the rewards of increased general fitness. You develop strength, stamina and flexibility with measurable drills such as running, rowing and a selection of named CrossFit workouts. Increasingly complex movements bring improvement in coordination, balance and power output.
Completing all the tasks at each new level represents a significant increase in your work capacity and power.

The Athletic Skill Levels are intended to be a gauge and a guide, not a standardized test you are obliged to “pass.” Do not beat yourself up for not being “elite.” Use the Levels to evaluate your strengths and weaknesses and to make smart choices about your training time. This guide is not a definitive guide to CrossFit, an exercise prescription, nor a complete guide to developing the skills. The skills are intended to be broadly representative of general fitness.
However, CrossFit Champions Instructors will use this Level system as a helpful tool in scaling the CrossFit Champions WOD for the athletes.

Caution
Proper form in all movements is imperative. Many resources are available to help with technique: coaching, videos, books, seminars, and workout partners. USE THEM!

* The CrossFit Champions Athletic Skill Levels were developed and adapted directly and indirectly from similar systems and materials from CrossFit Seattle, CrossFit Los Angeles, CrossFit Human Evolution Labs and CrossFit South County.

10-5-09 – Monday CFC Rest/Skill Day

CrossFit Champions, Training Tips, WOD 8 Responses »

Oct 042009

CFC Members:

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I want everyone to read the following post by Dutch Lowy (a decent friend of mine), and the following comments to the post…and then take a moment and reflect as openly and honestly as you possibly can what CrossFit (and hopefully in no small part CrossFit Champions) means to you…possibly in relation to…or if you prefer, totally separate from, what you’ve read in the post attached.

http://www.dutchlowy.com/2009/09/28/a-post-for-russ/

Feel free to share your thoughts and comments here.

9-15-09 – Tuesday CFC Rest/Skill Day

Training Tips, WOD 2 Responses »

Sep 142009

CFC Members:

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The Importance of the Skill Day

I want to remind everyone that the primary role of the Rest/Skill day is…well…exactly as the name of the day implies; Rest (in the form of complete rest or active recovery) or Skill work (in the form of practicing movements or new skills).

The role of the Rest/Skill day is to facilitate the 3-On-1-Off training protocol and at the same time provide an incredible opportunity to advance your level of fitness by allowing you to try new things and work on areas of deficiency.

If you have the ability to follow the 3-On-1-Off training protocol and take full advantage of the schedule, but instead find yourself almost planning skipping workouts knowing you can make them up on a Rest/Skill day…then you’re missing the point. I’m well aware that many of you don’t have the ability to follow the 3-On-1-Off schedule and that’s fine. But even you shouldn’t always be doing make up WODs. Mix in some Skill work in there as often as possible. The sooner you improve at given movements or acquire entirely new movements/skills, the sooner you’ll be able to up the intensity of your CrossFit workouts!

Ask yourself this: Is there something I am constantly being corrected on by the Instructor staff during the WODs? If the answer is even maybe, then perhaps its a good idea to come in on a Rest/Skill day and work on it. That is what we are there for.

Or, ask yourself:

Do I have a perfect squat?

Which O-lift do I need work on?

Does going upside down in a handstand position scare you to death?

Think about what you need the most work on and focus on it until its not an area of deficiency any more.

Older Entries

CrossFit Champions Athletic Skill Levels*

* The CrossFit Champions Athletic Skill Levels were developed and adapted directly and indirectly from similar systems and materials from CrossFit Seattle, CrossFit Los Angeles, CrossFit Human Evolution Labs and CrossFit South County.

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