Next On-Ramp will be starting in July. I'd like to fill this one up so spread the word! Lets get 5 bodies in the garage for it!
WOD:
6 Rounds for time:
3 Box Jump @80%
100m Sprint
5 Burpees
Rest 1 minute
Monday, June 27, 2011
Thursday, June 16, 2011
Theoretical Hierarchy of Destiny
Last post I talked about CrossFit's theoretical hierarchy of athlete development in a sport. Today I will talk about how that same concept of the pyramid, with the foundation and all the levels that build on it leading you to the top (your ultimate goal).
Just like your athletic endeavors build on a foundation of nutrition, this pyramid stands on a foundation of thoughts and words. What you say and what you think will ultimately direct your actions. Your actions turn into habits, which define you character and ultimately you destiny.
Much like athletic training, if you are not seeing the results you want, you need to look at your nutrition. What are you eating, because that fuels your training and your body. If you aren't where you want to be in life, you need to look at what your thoughts are, what words are you saying, because that fuels your actions.
Greg A is one of the original CrossFit Bad Asses, and also a SUPER nice guy. He was one of the coaches at my Level 1 Cert and taught me how to do muscle ups. Here he is talking exactly about this. (in fact I ripped him off with this post...) but it was just such a good video when I watched it that I had to share it.
Like paleo, and the training we do, it just makes too much sense!
WOD:
3 rounds for time of:
10 Hang Power Clean
15 K2E
20 Pushups
Run 200m
Just like your athletic endeavors build on a foundation of nutrition, this pyramid stands on a foundation of thoughts and words. What you say and what you think will ultimately direct your actions. Your actions turn into habits, which define you character and ultimately you destiny.
Much like athletic training, if you are not seeing the results you want, you need to look at your nutrition. What are you eating, because that fuels your training and your body. If you aren't where you want to be in life, you need to look at what your thoughts are, what words are you saying, because that fuels your actions.
Greg A is one of the original CrossFit Bad Asses, and also a SUPER nice guy. He was one of the coaches at my Level 1 Cert and taught me how to do muscle ups. Here he is talking exactly about this. (in fact I ripped him off with this post...) but it was just such a good video when I watched it that I had to share it.
Like paleo, and the training we do, it just makes too much sense!
WOD:
3 rounds for time of:
10 Hang Power Clean
15 K2E
20 Pushups
Run 200m
Tuesday, June 14, 2011
Theoretical Hierarchy of Sport development
CrossFit has an athletic pyramid of sorts, outlining the theoretical hierarchy of development as an athlete in sports. It looks like this.
What is means is that the foundation for athletic excellence is nutrition. Without a solid foundation of good fuel, your performance will be less than it could be. After that it moves on to metcon, gymnastics, lifting and throwing and finally, your sport.
The way I look at it, this pyramid isn't quite to scale, It looks like the lifting is half as important as conditioning, which I don't know I agree with, but I guess it depends on your sport. But what I can tell you is that nutrition and consistency are important.
Consistency in your nutrition, consistency in your training, consistency in your maintenance... if you have that, the rest will happen.
WOD:
"Fran"
21-15-9 reps for time of
Thrusters
Pull-ups
What is means is that the foundation for athletic excellence is nutrition. Without a solid foundation of good fuel, your performance will be less than it could be. After that it moves on to metcon, gymnastics, lifting and throwing and finally, your sport.
The way I look at it, this pyramid isn't quite to scale, It looks like the lifting is half as important as conditioning, which I don't know I agree with, but I guess it depends on your sport. But what I can tell you is that nutrition and consistency are important.
Consistency in your nutrition, consistency in your training, consistency in your maintenance... if you have that, the rest will happen.
WOD:
"Fran"
21-15-9 reps for time of
Thrusters
Pull-ups
Monday, June 13, 2011
Will lifting heavy make me big?
This is a common question and concern I hear from trainees that are new to strength training. Most guys are hoping it will and most women are hoping it won't. Well the short answer is that they are both going to get what they want.
But how can that be? How can lifting heavy make men bigger and not make women bigger? It's quite simple really, lifting heavy will make you stronger. That's it. Getting bigger or not depends on whether you are eating to get bigger. There are also other reasons why men will get bigger by strength training than women will... testosterone! Women are not designed to build mass like men are. The huge bulky behemoths you see doing body building, WWE wrestling, etc... they supplement big time with vitamin S to get that big.
Just think, if it were that easy to get hyooge, there would be a lot more hyooge dudes walking around, and a lot less supplements on the shelves.
Get strong, don't worry about it.
WOD:
3 Rounds for time of:
Run 400m
12 Deadlifts
21 Box Jumps
But how can that be? How can lifting heavy make men bigger and not make women bigger? It's quite simple really, lifting heavy will make you stronger. That's it. Getting bigger or not depends on whether you are eating to get bigger. There are also other reasons why men will get bigger by strength training than women will... testosterone! Women are not designed to build mass like men are. The huge bulky behemoths you see doing body building, WWE wrestling, etc... they supplement big time with vitamin S to get that big.
Just think, if it were that easy to get hyooge, there would be a lot more hyooge dudes walking around, and a lot less supplements on the shelves.
Get strong, don't worry about it.
 |
| Does she look big and bulky? That's ~175lbs (by my count) that she's snatching with a smile... |
3 Rounds for time of:
Run 400m
12 Deadlifts
21 Box Jumps
Tuesday, June 7, 2011
Movement Standards
I read a pretty good article this morning from an affiliate talking about the movement standards at the Regional Qualifier for the CrossFit Games. The judges thought some of the standards were a little over kill and stupid, as did the athletes. But it wasn't up to the them to decide, the judges were there to enforce the standard, the athletes were there to adapt to, meet and overcome the standard.
Standards aren't there just to make your life miserable, or to be a jerk. They are there because range of motion (ROM) is key. If you aren't getting the right ROM you aren't going to get the right stimulus, therefore you won't get the right response or adaptation. You could very well be setting yourself up for injury by doing it incorrectly. Or perhaps the limited ROM is due to mobility issues that should be dealt with and solved instead of ignoring them.
ROM modifications might be due to an existing injury, and that is ok but on a case by case basis, if you have an injury that needs modifications that's something we would discuss. (I need to know!)
I know I have a tendency to be a little to empathetic to the suffering of CrossFitters, I know what this stuff feels like, I do it too. But don't get mad if I take reps away, or enforce a standard you might think is stupid. There really is a good reason for it, I'm not just being a jerk. It's for your own good and so forth.
WOD
21-15-9 reps for time of:
Burpees
Pull-ups
Standards aren't there just to make your life miserable, or to be a jerk. They are there because range of motion (ROM) is key. If you aren't getting the right ROM you aren't going to get the right stimulus, therefore you won't get the right response or adaptation. You could very well be setting yourself up for injury by doing it incorrectly. Or perhaps the limited ROM is due to mobility issues that should be dealt with and solved instead of ignoring them.
ROM modifications might be due to an existing injury, and that is ok but on a case by case basis, if you have an injury that needs modifications that's something we would discuss. (I need to know!)
I know I have a tendency to be a little to empathetic to the suffering of CrossFitters, I know what this stuff feels like, I do it too. But don't get mad if I take reps away, or enforce a standard you might think is stupid. There really is a good reason for it, I'm not just being a jerk. It's for your own good and so forth.
WOD
21-15-9 reps for time of:
Burpees
Pull-ups
Thursday, June 2, 2011
Food Hangovers
They are real. I have a good one going today. Yesterday I won at "Chinese food buffet" and am suffering for it today.
A food hangover almost feels like a normal one, tired, gross tummy, grumpy/sad. Just all around not happy to be awake.
Why do they happen? Well if you've spent any time eating nice and clean (ahem... paleo) and then go on a wicked bender of dirty food. (fried gluten soaked in corn syrup sauce) you will wind up feeling terrible. Much like spending some time sober, and then crush a 40 pounder of tequila.
If you are unfamiliar with what we consider clean eating, please head over to our nutrition page, "Go/No-Go for lunch" and read up a bit. Any questions just shoot them my way.
WOD
"Grace"
30 Clean and Jerks
Another benchmark girl today, enjoy!
A food hangover almost feels like a normal one, tired, gross tummy, grumpy/sad. Just all around not happy to be awake.
Why do they happen? Well if you've spent any time eating nice and clean (ahem... paleo) and then go on a wicked bender of dirty food. (fried gluten soaked in corn syrup sauce) you will wind up feeling terrible. Much like spending some time sober, and then crush a 40 pounder of tequila.
If you are unfamiliar with what we consider clean eating, please head over to our nutrition page, "Go/No-Go for lunch" and read up a bit. Any questions just shoot them my way.
WOD
"Grace"
30 Clean and Jerks
Another benchmark girl today, enjoy!
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