260617 "Art... The Best Supplement of All"

Like many of you, I am in the constant search for the perfect pill, powder, or exercise that will completely balance me. I want to feel like my health is as well rounded as possible. And on a recent trip to Denver I think I have stumbled onto something that has been right in front of me the whole time.. and its not a giant cup of Espresso... its Art. 

So I did a little digging into the idea of Art and Health and I came across this definition of holistic health from the World Health Organization (WHO);

...viewing man in his totality within a wide ecological spectrum, and … emphasizing the view that ill health or disease is brought about by an imbalance, or disequilibrium, of man in his total ecological system and not only by the causative agent and pathogenic evolution.

We can all agree that optimal health is truly a balance of all aspects in life. Physical health is something we know well, a body free of disease and functional abilities perfect. Mental Health we many times put on the back burner dealing with stress, poor relationships, self-doubt and the like.  We know what good mental health should look and feel like in any regard. 

But what about our Social health? Even if we are optimal in aspects of both body and mind, we are still left alone if not for Social health. Expression and appreciation of art really allows for a holistic health platform. Art as a supplement in our lives allows for personal development and social interaction. 

Disease of the body and mind is rampant today due to factors which are too numerous to list. As the definition states in the above excerpt, 'imbalance' and 'disequilibrium' are at the heart of it. To close the loop and find balance in our lives the answer is most often in our ability to express ourselves and understand others through their own self-expression. You can see this in the healthiest populations on this planet. The groups or cultures which are appreciative of art and expression and usually the healthiest. As American society closes itself off behind gated communities and subdivisions we lose this connection and health. 

Art and Health have been at the center of Human interest since the beginning of time. I found that in clinical settings like hospitals and care homes, Art is often used as a tool for those who are both mentally and Physically injured. Mental trauma like depression is hard to express in words, but Visual Art allows sufferers to paint picture of how they feel inside. Creative Arts like Poetry are used to help wounded Veterans express themselves and bring about healing. 

The point is, how can you close your own loop? Is the optimal self that you are striving to find missing a vital part of what it is to be human? Art appreciation and expression should be something we all look for to create balance in our lives. Anyone on this path knows that happiness is a key aspect to athletic performance and ART can be a very inexpensive supplement in the pursuit of happiness. 

My challenge to you this week is to find 1 piece of Art, it could be musical, visual, movement based, written... and live in it for a while. See how you feel after you do so. And share it with those you love. Perhaps this could be a great new supplement for your training??!!

Keep striving and Ill keep trying to hack life. Stay fired up and train hard. 

Programming Notes 6/26-6/30
6/26
Baseline:
6 Min Quality AMRAP
10 Marching High Kicks
10 Samson Lunges W/ Pass Thru
10 Jumping Pull Up
10 Sit Up W/ Lateral Jabs

3X8
Single Leg Deadlift
Romanian Deadlift
Bent Over Row
**Ascending Each Round

-Spend 5 Minutes Working ;

-Kip Swing
-Butterfly or Kipping Hip flow
-negative Pull Ups 3-7 reps

WOD:
5 RFT
5 Deadlift 315/225
9 Alternating Dumbbell Snatches 50/35
13 Chest TO bar Pull Ups

Cash Out;
:45 Side Plank L
:45 Side Plank R
:45 Handstand Hold

6/27
Baseline:
20 Partner Shoulder Taps

20 Partner Sit Ups

20 Partner synchronized squats 

20 Partner Foot Taps

20 Synchronized Elbow TO Instep Lunge

20 Burpee Over Partner

 

2:00 Plank/ Sprint Relay W/ partner

Squat Flow: Kang Squat, Hip Internal Rotation, Hip Bridge, PNF, Ankle Rotations, Squat W/ T Spine Rotations

Strength:
Front Squat
5X2 @90% (free Tempo)
*even if athletes are tempted to try 1 RM, don’t let them. Rest :90-2:00 between efforts. These are heavy an deliberate attempts. Don’t be surprised if you see some failures.

Partner WOD:
3X W/ Partner
40 Burpee Over Partner
30 Alternating line Touches @ 50’ (50’ sprint, change of direction, sprint 50’, the tag)
20 Push Up W/ Hand Claps

6/28
Baseline:
Agility Warm Up @ 10m Each

High Knee Pull 

Quad Pull 

Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat

High Knees

Butt kickers

Marching High Kicks

Groiners

Straight leg shuffles

Fig 4 Drill

Lateral Shuffle 

Carioca

Lateral Bounding

Sprint W/ Change of Direction

 

Core Strength:
3X:25 Work :20 Rest rotation
A) Parallette Pass Thru
B) Side Plank Pulses L
C) Side Plank Pulses R
D) V Ups
E) Kettlebell Windmills

 

*Spend 3-4 minutes covering the Double Under Progression

WOD:
Aerobic Test #1
*To be repeated 3 more times before the Trail Run.
For Time:
2k Row
150 Double Under
1 Mile Run
-record time!!

 

6/29
Baseline:
Lat Band Mobility/ Bully Stretch/ Scapula Distraction

2X :30 @ Each
-Mountain Climbers
-Squats
-Divebomber Push Ups
- Med Ball Russian Twist
-DB Bent Over Row

Shoulder Prep:
EMOM 10
Odd- 12-16 Alternating HEAVY DB Strict Press
Even- 12-16 Supine Ring Rows

WOD:
2X
Against a 7 Minute Clock,
21-15-9
Thruster 95/65
Pull Up

Then AMRAP
8 Wall Ball
8 Box Jump 24/20”

Rest 5 Mins.

6/30
Baseline:
1:00 or 25 Reps @ Each
Banded Hip DIstration
Banded Iron Cross
Banded Good Mornings
Banded Skull Crushers

Clean and Jerk Warm Up:
7@ Each

-Romanian Deadlift

-High Pull

-Muscle Clean + 3 Press

-Front Squat+ 3 Push Press

-Hang Clean + 3 Push Press

-Clean

*spend 8 Minutes Building the Clean above workout weight
*spend 5 Minutes Prepping the Ring Dip, ensure proper R.O.M.

Heartrate Primer:
400m Run
10 Burpee
8 Squat Jumps

WOD:
“Elizabeth”
21-15-9
Squat Clean 135/95
Ring Dips

Cool Down:
Jog 400m
Couch Stretch
Pigeon Stretch

190617 "What the Hell is Ketosis?"

With so much effort being put into lifestyle choices and nutrition by everyone I speak to, I find that there is so much that still needs explanation. One area of explanation is KETONES and KETOSIS. What the hell is it and what is it doing to me? And I feel you.. For sure. I thought that by following strict Paleo or Zone could put me into Ketosis but the reality is that its a bit heavier than I once thought. 

Ketones are special Fats that activate certain pathways that neural messages are transported in your body. Ketones are also responsible for developing new neural connections and mitochondria (the powerhouses of your cells). Moreover, there is a important antioxidant, Glutathione, which is produced when your body is in Ketosis. 

Ketosis occurs when your blood glucose is low and your liver glycogen is no longer available. This fact is why most athletes who espouse a 'whole food' diet don't necessarily fully transition over to a ketone diet. To truly obtain Ketosis you must consume upwards of 75-80% of your calories from Fat!! That my friends is a lot and kind of hard to do when you are training. 

The benefits of Ketosis cannot be understated. I repeated clinical tests, a Ketone Nutritional plan has been shown to;
-decrease effects of Parkinsons
-decrease the growth of some cancers
-decrease Epileptic seizures
-improve cognitive function

One REAL benefit that the everyday eater can get on is the Fat Burning effects of Ketosis. Remember last week when I wrote about Intermittent Fasting??? Well, Intermittent fasting allows our bodies to burn through carbs and go after unwanted fats like its nobodies business. 

With so much great science out in the world promoting a Ketogenic approach to Nutrition, it is confusing why the term still garners so much confusion. If you are looking into really changing things up for;
-better GUT health
-losing weight
-sharper thinking
..then you should research a Ketogenic meal plan (see goodtimescrossfit.com for Hyperlink) Athletes who are training at a high level can run on Ketosis but supplementation of carbs is really the rub that deters most from truly going all the way. But keep the mind open and remember that the body is quite resilient, you can experiment with Fasting and Ketosis without it really messing with your program. 

Our goal is to get better and thrive. If you are just doing the same thing over and over again and unhappy, you gotta step out of the zone and into the light. Please share and thrive !

 

Programming Notes 6/19-23
6/19
Baseline:

3X
12 Walking Reverse Lunges
Bear Crawl 25’

12 Jump Squats
:45 Deadbug

Squat Flow: Kang Squat. Internal Hip Rotation, Hip Bridge, Elbow to Instep, Ankle Rotation, PNF Stretch, Squat W/ T Spine Stretch

Strength:
Front Squat
3X6 @ 75% +10# from Previous week

-free tempo, fast ascent
-rest :90 Between Sets

Partner WOD:

12 Minute Syncd AMRAP
20 Overhead Squats 95/65
20 Burpee Over Partner
20 Hang Power Cleans
**all reps must be Sync’d

6/20
Baseline:

Kettle Bell Warm up:

W/ Light KB

12@ Each

Head Circles 'L' 

Head Circles 'R'

Trunk Rotations

Up right Rows

Press 'L'

Press 'R'

Romanian Deadlift

Squat Up and overs (outside right foot, up and over to outside left foot)

Single Leg Deadlift

Goblet Squat

Lateral Lunges

Windmill 'L'

Windmill 'R'

Sit Ups

Snatch 'L'

Snatch 'R'

Squat Jumps

 

Pull Up Prep:

10-12 Kip Swing
10-12 Eccentric Pull Ups
10-12 Strict Pull Ups

10-12 Kipping/ Butterfly Pull Ups

 

WOD:
“Helen”
3 X
400m Run
21 Kettlebell Swing 1.5 pool
12 Pull Ups

Cash Out:
2X
:45 L Hang On Bar
:45 Side Plank

6/21
Baseline:
Lat Band Mobility/ Bully Stretch/ Scapula Distraction

**If you know the drills, use the physiology bands and run through stabilization drills; internal/external rotation.

3X @Each Station
Partner Warm Up
P1- Row 15/12 Cals
P2- Hold Handstand

WOD:
3X
3 Min AMRAP
30 Double Unders
15 DB Push Press
Max Cal On Erg

Rest 1 Min

3 Min AMRAP
30 Double Unders
15 Wall Ball
Max Cal On Bike

Rest 2:00

6/22
Baseline:
Banded Hip Activation
Banded Squat
Banded Good Morning
Banded Press
Banded Pull Apart (supine and Prone Grip)

Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch

**Take 3-4 Minutes to prep your Numbers so you know percentages

Strength WOD:
Every 2 Min On The Minute
**Every Snatch Must be Full Squat Snatch
1- 5@70%
2- 5@75%
3- 4@80%
4- 4@80%
5- 3@ 85%
6- 3@ 85%

7- 2 @ 90%

8- 2@ 95%
9- 1 @ PR Weight
10- 1 @ 5# above PR Weight
*If form or failure begins to occur at the 80-85%, keep at it, don’t drop back down. Slow the weight progression.
*Score is heaviest Snatch

6/23
Baseline:

2X
8 X Med Ball Single Leg Up and Overs (each Leg)
4 X Inch Worm W/ Push Ups
12X Barbell Sumo Deadlift High Pull

3X
12 Single Leg Deadlift
12 Barbell bent Over Row
8 X Burpee
**Ascending Weight Each Round

Partner WOD:
21 Min AMRAP
-Partners trade off doing Rounds , 1 athlete working at a time
7 Deadlift 155/115
7 Toes To bar
7 Push Ups

120617 "3 Reasons to FAST for Performance"

Intermittent fasting is practically unheard of on most nutrition plans that deal with performance or muscle development. Fasting denotes weakness, depravity, and discomfort. What I argue is that it is essential to every athlete. The process of fasting for internal reconstruction, hormonal balancing, and cognitive function play a huge role in an athletes performance. 

Let me quickly give you authoritynutrition.com definition and explanation of Intermittent Fasting.
"Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting."

Now for the best reasons to integrate it into your training plan.
1) Gives the digestive system a time to detoxify and rest. Just as we put tons of stress on our metabolic system and muscular system, we put even more stress on our digestive system. From the energy we are demanding from our GUT to refuel our other bodily processes, to a rebalancing of our GUT bacteria; our digestive system works its ass off. In just 12-18 hours of a fast your Digestive system can repair connective tissues which can prevent IBS and other inflammation. Toxins like too much Caffeine or processed grains can break down our small intestine which can lead to improper digestion and loss of vital nutrients even if you eat clean. Taking a long break between eating can help to flush and reset. 

2) Improves Cognitive Function. The GUT/Brain connection has been proven. Old scientific thought believed that the brain manufactured all the neurological stimulating chemicals and hormones but new science has shown that the GUT actually produces more of your Serotonin than your brain does. Intermittent fasting, as you may now guess, is a reset button on your body. With clarity and rebalancing of the GUT, kind of like a  massage, you will be more mentally clear and focused. So much of what we so randomly shove in our mouths has a profound effect on our mood and interaction with the world. Intermittent fasting sheds the vail that may be put in front of you by some bad food choices...

3) Boosts Energy Levels. Most of what we put in our bodies creates a swings in our blood glucose levels throughout the day. When blood glucose rises and falls (which does naturally occur irregardless) we increase stress levels on our organs like the kidneys, GUT and adrenal Glands. Intermittent fasting can limit the amount of stress on the body, allowing it to recover and therefore giving your organs a chance to restore hormonal balance and energy. 

Moreover, one key to Intermittent fasting is the concept of nutrient timing. This would be like allowing consumption of nutrients of 6-7 hours per day and then not allowing any calories for the remainder of the 24 hour period. Initially and by necessity you will have to make sure you are putting the right nutrients in the body during that time. Therefore, it would benefit you to eat a higher fat, and protein diet. By consuming more healthy fats you can increase the duration of your energy reserves and by increasing protein you can ensure proper muscle recovery, and GUT health. This not only helps you stay at your peak training levels but you are also going to burn unwanted fat from the body. 

I hope this has helped you learn more and please reach out for questions. Im no dietary oracle but I know what has worked for me! Keep training hard and being the best version of yourself possible.

6/12
Baseline:
Roll Out Calvesand T Spine for 3 Minutes

2X :30
-High Knee Jump Rope
-Divebomber Push Ups
-Elbow TO Instep Lunges
-Russian Twist
-Side Lunges

Double Under Prep
-High Singles
-Cadence Drill 3 singles/1 Double
-Cadence Drill 2/1
-Cadence Drill 1/1

WOD:
15 Minute AMRAP
12 Dumbbell Snatches 50/35
12 Box Over Burpee
24 Double Unders

*Compare to 3/28/17

6/13
Baseline:
Banded Hip Activation
Banded Squat
Banded Good Morning
Banded Press
Banded Pull Apart (supine and Prone Grip)

500m Row
3X
10 meter Bear Crawl
10 Barbell Press
10 Jump Squat

Clean and Jerk Warm Up:
7@ Each

-Romanian Deadlift

-High Pull

-Muscle Clean + 3 Press

-Front Squat+ 3 Push Press

-Hang Clean + 3 Push Press

-Clean + 3 Split Jerks

 

-In 6 Minutes, Build to a Clean and Jerk Weight ABOVE Workout weight

WOD:
“Grace”
30 Clean and Jerks For Time 135/95

Cool Down:
400m Jog/ 1 mile Bike
:45 Couch Stretch (each Leg)

6/14
Baseline:
 Agility Warm Up @ 10m Each

High Knee Pull 

Quad Pull 

Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat

High Knees

Butt kickers

Marching High Kicks

Groiners

Straight leg shuffles

Fig 4 Drill

Lateral Shuffle 

Carioca

Lateral Bounding

Sprint W/ Change of Direction

 

**Squat Therapy for 5 Minutes on Wall and then moving to Barbell Front Rack 

 

Power/Strength:
Front Squat
4X4 @75% (Tempo 3,2,1) *ensure slow eccentric lower and 2 second pause. Adjust Weight if necessary.

Back Squat
3X3 @ 20-40# less than Front Squat Weight. Focus on speed through reps.

Conditioning:
5X 2 Min EMOM
100m Sprint
15/10 Push Ups

6/15
Baseline:
Lat Band Mob
Bully Mob
Scapula Distraction

10X
Samson Lunge
Walking Reverse Lunges
Inchworm W/ Push Ups
Alternating V Ups

Midline Stability:
(Not For Time)
21-15-9
GHD Sit Ups
Single Arm Ring Row
Overhead Kettlebell Reverse Lunges

*Spend 5 minutes covering the Muscle Up and HSPU progression

WOD:
3X
400m Run

2 Rounds Of “Nate”

Nate- (2 Muscle Ups, 4 handstand Push Ups, 8 2 Pood KB Swings)

 

6/16
Baseline:
:40 Work/ :20 Rest W/ Single Kettlebell (moderate weight)
Dumbbell Plank Row
Dumbbell Alternating Press
Dumbbell Skull Crushers
Dumbbell Goblet Squat
Dumbbell Sit Up
Dumbbell Snatch

 

WOD:

2X

3 Min AMRAP
12 Sandbag Cleans (Heavy)
6 Ring Dips

Rest 1:00

3 Min AMRAP
6 Toes To bar
12 Single Arm Dumbbell Push Press (Heavy)

 

Rest 1:00

(Repeat) 

 

070617 "2 Tips on being Present and Mindful"

We are grinding each and every day.. no doubt. Life seems to speed up and we are striving hard to keep up with it. Two things fall by the wayside when life speeds up, nutrition goes to shit and our ability to be present and mindful gets lost in the race. Here are two quick practice tips to help you in life as well as athletics. 

1) Believe in Yourself. "Wherever you go, there you are" is my favorite saying. No matter what we are chasing, it is ourselves that we are to deal with in the end. By believing and being conscious of yourself you become more present in your thoughts and feelings. 
One key practices I use when I am suffering in a workout or when life seems to be spinning out of control is the self diagnostic test. I stop (my mind, not my body while working out) and do a full top to bottom. I feel each muscle, analyze my breath, take stock on my surroundings. I often do a space or vibrational check. Your immediate environment can do a lot to either keep you focused or lose sight in your present self.
You are the one in control of this ship so act like it. Being present and mindful is about loving and being honest with yourself. 

2) Practice what you love. How many times do baseball players swing their bats in practice before they hit their first homer in a game? I would say thousands to be on the safe side. As athletes we are locked on to wheat we love and what drives us to keep progressing. The art of mindfulness originates with bringing yourself to a space of calm, relaxed and not stressed. Practicing sport, is a form of meditation in the same regard as Yoga is to some.
The next time you are doing a workout, running, swimming, surfing, whatever... try to isolate the point in time when your mind lets go and your able to calm yourself and collect your thoughts. I promise there is a point, go find it. 
Something that happens to me during the workout "Jackie" (1K row, 50 BB Thrusters, 30 Pull Ups) is that my mind fights me during the row. My body is rejecting the stimulus and my mind is exerting power over the body to keep it moving fast. The Thrusters come and my quads are on fire, the bar seems to be choking me out and my breath is erratic. Then it happens, my gaze becomes more focused, the breathing settles into a rhythm and my mind and body both scream "I WANT THIS". This moment is a beautiful example of being mindful through practice. I am creating physical exertion to provide balance for my mind and spirit. 
Find what drives you, what challenges you and use it as a tool to help you dig deeper into the PRESENT YOU!

Keep pushing and working towards becoming the best possible version of yourself in 2017! 

6/7
Baseline:

 Agility Warm Up @ 10m Each

High Knee Pull 

Quad Pull 

Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat

High Knees

Butt kickers

Marching High Kicks

Groiners

Straight leg shuffles

Fig 4 Drill

Lateral Shuffle 

Carioca

Lateral Bounding

Sprint W/ Change of Direction

 

**ensure that the calf is supple, roll out or spend 3 minutes working mobility issues

WOD;
“Kelly”
5X
400m Run
30 Box Jump
30 Wall Ball Shots
**scale the run/reps, keep the Rounds intact

 

6/8
Baseline:
Lat Band Mob/ Bully Stretch/ Scapula Distraction

3X
15 GHDSit Up
12 Alternating Dumbbell Press
12 Dumbbell Bent Over Row

**Spend 5 Minutes working the Front Rack Position and PUSH PRESS

WOD:
Every 3:00 for 7 Rounds
12X 10’ Lateral Line Touch
10X Push Press 115/75
8X Burpee Over Bar
**Lateral Line Touch is lateral agility, stay low shuffle feet.

6/9
Baseline:

400m Run

Then,

3X 20m Bear Crawl/3 Wall Climbs/ 10 Monkey Hangs (hanging Hip Touches)

 

20X

Banded Press 

Banded Pull Aparts

Banded Pass Thru


Clean and Jerk Warm Up:

7@ Each

-Romanian Deadlift

-High Pull

-Muscle Clean + 3 Press

-Front Squat + 1 Press

-Hang Clean 

-Clean
**spend 3 Minutes covering the HSPU Modifications

WOD:
50 Cal Row
40 HSPU
30 Chest TO bar
20 Power Clean 185/115
**Compare to 2/27/17

050617 "Probiotics and Your Happiness"

Maintaining optimal GUT bacteria levels is important. From disease prevention, digestion, immune health and even happiness. Yes, how 'good' you feel is intrinsically linked to the health of your GUT. Happiness isn't just about the brain anymore. 

Live bacteria cultures, like those found in many probiotic formulas has now been shown to keep you happy through the peripheral production of Serotonin. Serotonin is the chemical produced in the brain and GUT. This chemical is a neurotransmitter responsible for muscle contraction, pain signaling, cognitive function and of course MOOD. 

For as long as I have studied both brain and GUT science I have seen that the barriers between these two entities is really nonexistent. For many years the two have been studied independently, and in doing so it has been thought that the Brain is the only place where Serotonin is produced. New science. like in this article from CELL have made distinct findings to the contrary. 

Probiotics are not all created equal. Just as we vary widely in personality, looks and athletic ability, so does the Flora of your GUT. Trying and testing out multiple Probiotic formulas is an important step in achieving optimal health. But the rewards are boundless. 

Probiotics and  a healthy diet ensure that the right enzymes are being synthesized and create your mood boosting chemicals. The proof is in the food. I am sure you have felt better when your nutrition has been clean and full of high quality foods. This content feeling is actually a Serotonin release that is produced in your GUT. 

Eat Healthy, Feel Better. Its just that simple. No need to chase drugs, or fixes to feel good, Just make sure your Nutrition is good and the Bacteria in your GUT are firing! Good Luck and stay healthy my friends!

6/5
Baseline:
Banded Hamstring Stretch
Banded Good Mornings
Banded Pass Press
Banded Pass Thru

Rotator Cuff Drills: Front/ Lateral/ Internaland External Rotation

2X :30
-Inch Worm W/ Push Ups
-Russian Twist
-Elbow to Instep Lunges
-Piked HSPU
-High Knees

Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch

WOD:
3X 4 Min AMRAP
9 Deadlift 115/75
6 Hang Power Snatch
3 Overhead Squat
Rest 2:00 Between Efforts.
***Record Rounds and reps for each effort, lowest score is the one posted. 

 

6/6
Baseline:
10 Reps of
Squat
Elbow To Instep
Push Up
Mountain Climber
V Up
Tuck Jump

 

Squat Flow:
Kang Squat/ Internal Rotation/ Hip Bridge/ Ankle Rotations/ PNF/ Squat W/ T Spine Stretch

Strength:
Front Squat
5X5 @ 75%
**if unsure, use 10# more weight than 5/24.

Accessory Work:
4 Rounds Not For Time
50M Kettlebell Overhead/Front Rack Carry. *switch at the 25m Mark

15 strict Chin Ups
25 Dumbbell Floor Press *heavy-ish

 

6/7
Baseline:

 Agility Warm Up @ 10m Each

High Knee Pull 

Quad Pull 

Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat

High Knees

Butt kickers

Marching High Kicks

Groiners

Straight leg shuffles

Fig 4 Drill

Lateral Shuffle 

Carioca

Lateral Bounding

Sprint W/ Change of Direction

 

**ensure that the calf is supple, roll out or spend 3 minutes working mobility issues

WOD;
“Kelly”
5X
400m Run
30 Box Jump
30 Wall Ball Shots
**scale the run/reps, keep the Rounds intact

 

6/8
Baseline:
Lat Band Mob/ Bully Stretch/ Scapula Distraction

3X
15 GHDSit Up
12 Alternating Dumbbell Press
12 Dumbbell Bent Over Row

**Spend 5 Minutes working the Front Rack Position and PUSH PRESS

WOD:
Every 3:00 for 7 Rounds
12X 10’ Lateral Line Touch
10X Push Press 115/75
8X Burpee Over Bar
**Lateral Line Touch is lateral agility, stay low shuffle feet.

6/9
Baseline:

400m Run

Then,

3X 20m Bear Crawl/3 Wall Climbs/ 10 Monkey Hangs (hanging Hip Touches)

 

20X

Banded Press 

Banded Pull Aparts

Banded Pass Thru

 

Clean Warm UP:
Clean and Jerk Warm Up:

7@ Each

-Romanian Deadlift

-High Pull

-Muscle Clean + 3 Press

-Front Squat + 1 Press

-Hang Clean

-Clean 


**spend 3 Minutes covering the HSPU Modifications

WOD:
50 Cal Row
40 HSPU
30 Chest TO bar
20 Power Clean 185/115
**Compare to 2/27/17

290517 "2 Natural Stress and Anxiety Relievers"

We are cruising at a pretty high speed into summer and the last thing we want to be is stressed when it starts heating up. My kids are out of school now which always takes the stress level up a bit as I find things for them to do all day instead of killing each other! Rather than turning to chemicals or some god awful white pill from your doctor, I think there are some pretty cool ways to relieve stress and give yourself a boost. 

No Im not going to advise marijuana in this article. Although it has been shown to decrease stress, we will save it for another day...

What I do want to tune you up on are Ginseng and Cordyceps. They are probably not on your anxiety radar but they should be. What this root and mushroom have in common is their 'ADAPTOGEN' properties. I have written about adaptogens and cordyceps previously but lets revisit. Adaptogens are compounds which help regulate hormones and protect cells from breaking down or aging. 

Ginseng has turned heads for some time because it has been used in Chinese medicine as an herbal medicine. We see it in sugary beverages and teas because it was sold to the american public as an herb which can give you a health boost and energy. Like most things, we diluted it and added shit loads of sugar to it and negated its benefits. Ginseng in whole form can be added to teas like ginger, to lower stress and protect your cells. Nature is amazing because not only does Ginseng help you deal with stress but it is also known as the 'anti-aging' root. Ginseng works with skin cells protecting the membranes of the cells and fighting off oxidation. 

Anti stress... anti-aging.. pretty cool.

Cordyceps also give you health benefits outside of lowering anxiety and stress. As I outlined in a previous post, Cordyceps fight oxidation and assist an increase in ATP (energy). Essentially, Cordyceps allow for athletes to do more work, longer through Hormone regulation. Training CrossFit is highly stressful on the Endocrine system and these mushrooms help to balance and restore it.

Ginseng and Cordyceps can be found at specialty grocers, and online retailers. You can find them in pills, powder or whole form. I prefer whole form. Either way, add this to your supplement list and feel good that you are choosing nature over some random garbage in a processed product. 

Train hard, supplement right, and become the best possible version of yourself!!

5/29

Baseline:

-Marching High Kicks

-Shoulder Rolls

-Arm Circles

-Half Moon Stretch

-Bow/ Bend 

-Side Lunges

 

Partner Warm Up

-Banded High Knees/ Partner Holds

-Banded Butt Kickers/ Partner Holds

-Banded High Skips/ Partner Holds

-Banded Chariot Run/ Partner Holds

 

WOD:

"Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

*wear 20# vest if available

 

5/30 

Baseline:

Lat Band/ Bully Stretch/ Scapula Distraction 

 

3X

10 Kip Swing

15 Hollow Rock

20 Walking Elbow To Instep Lunge

 

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Roll out, PNF, squat W/ T Spine Rotation. 

 

*Work Front Squat for 8 Minutes, build past workout weight and then back off. 

 

WOD:

4 Rounds for total time,

12 Lateral Bar Over Burpees

14 Front Squat 155/115

16 Toes TO Bar

Rest 1 Minute between Rounds

 

5/31

Baseline:

Roll Out Lats, calfs, scapula for 5 minutes

 

Partner Warm Up:

1 minute Double Under Practice/ Partner holds Handstand

switch

1 Minute Ice Skaters/ Partner holds squat

Switch

1 minute push ups/ Partner holds plank

 

Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch

 

Build TO a Heavy Touch and Go Snatch in (10 Minutes). 

 

Partner WOD:

200 Double Unders

50 Snatch 115/75

50 HSPU

50 Snatch

200 Double Unders

 

Cash Out:

3X 15 GHD Sit up

 

6/1

Baseline:

3X

250m Row

15 Alternating Dumbbell Press

:45 L-Sit

 

4 Rounds (Not For Time)

8 Ring Dips (preferably strict)

8 Pistol Squats

*12 Minute Cap

 

20 Min EMOM

Even- 15 Wall ball

Odd- 15/12 Cal Row

 

6/2

Baseline;

Banded Good Mornings

Banded Hip Activation

Banded Squats

 

10X Partner Hamstring Curls

10X Burpee Tuck Jumps

1:00 Partner Calf Smash

 

3X8 

Barbell Bent Over Row

Romanian Deadlift

*go up in weight each Round

 

WOD:

"Christine"

3 Rounds For Time

500m Row

21 Bodyweight Deadlift

21 Box Jumps 20"

 

 

250517 "Alcohol Vs. Your Metabolism"

Remember the story about how German Athletes are fed beer after every workout for recovery? How Russian weightlifters are heavy Vodka drinkers? Part science and part self fulfilling profecy, the myth that alcohol provides optimal recovery is not something to base your nutrition plan on!

Calories put in your body through food or drink are processed by the body. No matter what, your efficient systems try and use all that you give it for fuel and energy storage. Alcohol is unique in the way it is processed. Unlike other quick fuels like rice or potato, Alcohol cannot be broken down into glucose rather it is synthesized like a fat would be. 

Since Alcohol is processed like a fat , the more you drink, the less fat your body has the opportunity to burn. Weight loss, health and disease have a lot to do with how your metabolism rates go. The body cannot store alcohol for energy so it burns every calorie that you injest IMMEDIATELY. This is why, if you are a light weight, you feel the effects of alcohol within minutes. 

The idea of calories in, calories out clearly doesn't work with alcohol. The effects of alcohol on your metabolism are quick as we have found out, but what about the side effects on your body. Once important side effect of alcohol is that it increases the need to EAT. We all know that alcohol strips us of logical thinking sometimes lending our diets to go to hell while we have a good weekend bender or parties with friends. 

Now I am not advising against drinking in moderation. I for one am a fan. If you are taking in 98% of your calories from quality food, then having a couple beers or a glass of wine is not going to impact performance or inhibit recovery. 

Truth cannot be understated though, Alcohol has 0 nutirtional value. I know there is probably a 'superfood' Vodka brand out there but their clams are probably unfounded . Pay attention to avoid anything, food or drink, that contains little to no nutiritional value. Additionally, robbing your body of nutrients by drinking a lot also delpeates your hydration and thus... the dreaded hangover! 

Keep training hard and pushing towards becoming the best possible version of yourself. Enjoy life as you see fit but enjoy good health more!

5/25

baseline:

2X :45 work :15 rest

-High Knee Jump Rope

-High Jump Singles

-Double Unders

 

3X

10 DB Front Raises (moderate Weight)

10 DB Renegade Row

10 DB Alternating Strict Press

 

Gymnasty:

15 Min EMOM

A. 3 Legless Rope Climbs (scale to hip bridge Rope lowers)

B. 12 Strict Ring Dips

C. 50/50m Overhead Dumbbell Carry/Farmer Carry *switchDB positions at 50m Mark

 

WOD:

10min AMRAP

50 Double Unders

30 Walking Lunges

25 Push Up

**Compare TO 3/2/17

 

5/26

Baseline:

Lat Band Mob/ Bully Stretch/ Scapula Distraction / Banded Iron Cross

 

800m Run

25-15-10

Push Up W/ Plank Rotation

KB Deadlift

KB Goblet Squat

 

Spend 8 Mins Reviewing the Deadlift and Push Press.

 

WOD:

Tabata Mash Up

 

Tabata Deadlift @ 155#

Rest 2:00

Tabata 'American' KB Swing @ 70#

Rest 2:00

Tabata PUSH Press @ 155# *this is meant to be heavy and slow

 

Cash Out:

3X 15 GHD Sit Ups

Rest As needed Between Sets

 

220517 "Is Acai Berry truly a 'Superfood'"

Food Trends are as popular as 'fake news'. Many times they strike social discourse becasue the facts are slightly exaggerated. Acai Berries and the associated trendy juice bars and smoothie joints have taken some general facts and created an accepted truth that is a bit reaching. 

It is true that the acai berry is be a good source of antioxidants, fiber and healthy fats, but that doesn’t mean it’s a better choice than other fruits containing potentially beneficial antioxidants. Blueberries for instance match up very closely to the Acai Berry as do avocados. Acai berry also has not been shown to help in weight loss, although becasue of the fiber content is is assumed that it would. 

The acai berry is a fruit harvested from acai palms in the rain forests of South America and has often been labeled a 'superfood' by some 'scientific' studies. . The truth is just about every bright colored fruit or vegetable fits in the category of “superfoods” along with nuts, beans, etc. There is no evidence to support any claim that acai is better than the other “superfoods” for your health, regardless of a potentially higher content of certain antioxidants. Each brightly colored fruit or vegetable has a unique content of beneficial antioxidants which work in unison to produce respective health benefits.

Now I do not mean to slander the wonderful fruit. Recall that I am not discounting the fact that it does contain some great health promoting properties. Eating an Acai bowl each day to help with weight loss or becasue it is a lower sugar alternative snack is not the best idea though. For those wishing to lose weight the common sense method would be to diversify and simplify your menu. Stick to the program, lean meats, nuts, seeds, some fruit, no sugar for the best lifestyle . 

So.. Super... maybe not ... But good for you, the Acai berry truly can be in moderation. 

5/22

Baseline;

2X :30

Squat Jacks

Piked Handstand Push Ups

Alternating Single Leg V Ups

Elbow TO instep W/ Reach

InchWorm W/ Push Up

 

Dynamic Mobility-

-Samson Stretch

-Pigeon Stretch 

-Banded pass Thrus

-Banded Trunk Rotations

-Kip Swing, global extension

 

WOD:

3 Rounds ; 1 min @ each ; 1 min Rest Between Rounds

*For Max Reps

-Box Jumps

-Push Press

-Burpee

-Thruster

-Toes To Bar

 

5/23

Baseline:

Lacrosse ball Mobility for 5 minutes - sub scapula, front and rear deltoid, chest .

 

DROM-

-Banded good Mornings

-Banded Hip Activation

-Banded Squats

-Banded Press

-Banded Pull aparts

-banded Pass Thrus

 

Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch

 

WOD:

"Isabel"

30 Snatches for Time

@135

 

Cool Down :

Run 400m 

Couch Stretch

Lat Band Mobility 

 

5/24

Baseline:

1K Row

3X 

1:00 Plank

1:00 Side PLank L

1:00 Side PLank R

 

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Roll Out, Hamstring Floss, PNF, Squat W/ T Spine Rotation

 

Strength:

Front Squat

5X5 @72-75%

*Same Weight Across

 

Conditioning:

4X 3min AMRAP

400m Run 

Max Rep Pull Up (preferably strict!)

*@0,3,6,9 minute mark athletes stop and run 400m. Scoring for day is max reps of pull up completed. 

 

5/25

baseline:

2X :45 work :15 rest

-High Knee Jump Rope

-High Jump Singles

-Double Unders

 

3X

10 DB Front Raises (moderate Weight)

10 DB Renegade Row

10 DB Alternating Strict Press

 

Gymnasty:

15 Min EMOM

A. 3 Legless Rope Climbs (scale to hip bridge Rope lowers)

B. 12 Strict Ring Dips

C. 50/50m Overhead Dumbbell Carry/Farmer Carry *switchDB positions at 50m Mark

 

WOD:

10min AMRAP

50 Double Unders

30 Walking Lunges

25 Push Up

**Compare TO 3/2/17

 

5/26

Baseline:

Lat Band Mob/ Bully Stretch/ Scapula Distraction / Banded Iron Cross

 

800m Run

25-15-10

Push Up W/ Plank Rotation

KB Deadlift

KB Goblet Squat

 

Spend 8 Mins Reviewing the Deadlift and Push Press.

 

WOD:

Tabata Mash Up

 

Tabata Deadlift @ 155#

Rest 2:00

Tabata 'American' KB Swing @ 70#

Rest 2:00

Tabata PUSH Press @ 155# *this is meant to be heavy and slow

 

Cash Out:

3X 15 GHD Sit Ups

Rest As needed Between Sets

150517 "3 Reasons Why Colostrum is a SUPER Supplement"

Bovine Colostrum could be the key to unlocking the next level of your training and health. A nicely kept secret in both the Endurance community as well as the bodybuilding community now is gaining more attention because of its overall health benefits. From decreased inflammation in the gut to increased muscle mass, Colostrum certainly has my attention recently. 

SO what is Bovine Colostrum? 

Colostrum, first off, is not just limited to cows. All mammals generate colostrum in various potencies during pregnancy. Unlike normal lactation, Colostrum is produced to ensure the health of an infants digestive, respiratory and immune system. If you have done any research into the benefits of Whey Protein then imagine a similar substance with up to 5 times the nutrient potency! In Bovine Colostrum we find 2X the protein content as with normal Whey. There are higher levels of amino acids, including Lactoferrin which increases iron uptake and red blood cells. This "first" milk has been used and banked for use in both animal and human applications. Since the benefits have been known and studied for some time, use is common but knowledge is still very limited in the general public. 

So now you know.. lets look at benefits. 

Increased Immune Function is so vital to newborn mammals. Because bacteria in the world is much different than in the Mothers womb, Nature has found a way to help boost immunity by activating certain enzymes which hunt down and kill bad bacteria. As I have written about so often, immunity begins in the Gut and there is no better way to boost immunity than to decease Gut permeability.
**Knowledge Refresher*** Inflammatory foods break down the Lining of the Gut which is why a whole food, non-processed, grains and sugar free diet is one I have been promoting for years!
Bovine Colostrum has Gut healing properties which has even been shown to work of athletes that have common allergies to Whey. 

Increased Muscle Mass is common among athletes who supplement with a Whey protein. If you search the NCBI website for case studies, you will find hundreds. Bovine Colostrum, as I stated before, has up to 2X the Protein containing power as normal Whey protein. I have also found a study which showed an dramatic increase in Muscle Strength when combined with Creatine. Because the enzyme and amino acid profile is slightly different than normal whey, you are able to synthesize the Colostrum faster and more effective. A lot has to do with its effect on the Gut which I outlined previously. 

Inflammation has been shown to decrease when taking Colostrum. I don't want to underemphasize this important fact. Athletic Training, daily stress, diet, all have effects on the way your body produces and mitigates inflammation. Once again this is a topic I have written extensively on because inflammation is the root cause of not just a a decease in overall performance but in disease processes as well. Bovine Colostrum has important Amino Acids like TNF-a, Interleukin, and Proline that have been studied and shown to literally 'turn-off' inflammation in studies on athletes and geriatric patients. Once again the proof is in how Colostrum reacts with the lining of the Gut, building it and repairing it rather than adding to permeability. 

When you cut down on inflammation there are a host of other ancillary benefits that come with it. Improved Cognitive function for instance; your brain is able to maintain plasticity which over time decreases you chances for Alzheimers. Allergies are beaten back with decreased inflammation. Pain associated with increased inflammation goes down and the holy grail itself, Colostrum is a natural Anti-Aging supplement because of its effects on oxidation within cells. 

This trifecta of goodness should be reason enough to check out Colostrum. You can find it in lots of places including specialty health stores and Amazon.com. Pill or powder form is common. So once again turn to the healing properties of Nature to help you become the best and healthiest version of yourself. Keep pushing in training and life. Spread positivity because that is the cheapest way towards optimal health. 

5/15

Baseline:

Banded Good Mornings

Banded Hip Activation

Banded Squats

Banded Iron Cross

 

3 Rounds For Quality

3 Burpee

10 Single Leg KB Deadlift (each Leg)

10 Superman Rocks

10 Partner Hamstring Curls (P1 holds feet, P2 Begins in Kneeling position and slowly lowers to ground)

 

Strength:

Deadlift 

6-6-6-6 @ 75%

Back Rack Step Up

10-10-10 @ 135/95

 

Conditioning Cash Out:

For Time

20 Burpee

20 Chest TO Bar Pull Up

20 Burpee

 

**Stretch The Hamstrings and low back !!

 

4/16

Baseline:

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, ankle Roll out, PNF stretch, Squat W/ T spine Rotation

 

EMOM 8

10-25 Double Unders

6-12 Sotts Press or Barbell Overhead Squat

 

Snatch Warm Up:

 7 x romanian deadlift

7 x snatch high pull

7 x muscle snatch

7 x tempo overhead squat @ 23X1

7 x snatch balance

7 x power snatch to OHS 

7 x snatch pull under

7 x hang (squat) snatch

 

WOD:

4X 3:00 AMRAP

7 Snatch 155/115 

20 Air Squat

Max Rep Double Unders

-Rest 2:00 Between Efforts-

 

**Scale to Overhead Squat, all snatches must be caught in a squat

 

5/17

Baseline:

Roll Out Calf/ T Spine for 5 minutes

 

Alternating Tabata:

Odd- Lateral Line Touches

Even- Jump Lunges

 

**For 6-8 Minutes practice the plyometric Rebound on plates or boxes.

This workout is meant to utilize elasticity in the muscle and connective tissue, this should not be a step up workout.

 

WOD:

50-40-30-20-10

Wall Ball

Box Jump 24"

(Courtesy of CrossFit.com)

080517 "Your Health, The Effort Dilemma"

Unless you are one of those people who are on a collision course with death, chances are you probably want a High Quality Life. You have watched enough TV and seen enough of your family to know what the good looks like, and what bad looks like in regards to the quality I speak of. The problem, as I see it, stems from the Effort that each put forth to achieve that quality of life. The 'Effort scale' is a perplexing one and it says more about you than you may think. 

Im going to take it back, way back to about two generations ago. 

Depending on your family history there was probably a time, not to long ago, when the effort put forth to find food and obtain a good level of health took a bit of effort. I can speak to my grandparents generation who grew their own food and butchered their own meats in order to feed their families. There was a sense of where food came from and the work to place it on the table. With the effort came a sense of value for food and health. 

We can all agree that procuring food today is about as effortless as it can be. Walk into any grocery store and the prepared food is warmed for immediate consumption. In large cities like New York there are food delivery services which offer 100's of restaurant choices right on your computer screen. Food can be sent to your home or work within minutes; there is not too much effort in that. 

So why are we still plagued with the impending doom of diabetes? Why is obesity at an all time high? When food and the health seem to be effortless, we are suffering in a way that has never been seen in human history. 

Maybe its the economy of food? 

With Fast Food options being shown to cost more than home prepared food, it seems that money could not be the reason for the lack of effort. Right? I remember being 28 with 2 babies and being very frickin poor. My wife and I had $80-100 per week to spend on food and we stretched every dollar. And keep in mind, I eat a lot! The effort we put into purchasing our food had to be calculated like millions of other americans. What we found was that a trip to costco for meat and a weekly stop at the farmers market kept us on budget. 

Because of the availability of quality food and the Effort you and I can put into living on a budget, certainly our health should not suffer. So maybe its not an objective issue defining the Effort we put into good health, perhaps its a more substantive and personal choice.

Did you strive for A's in school or were you cool with C's and B's. Do you do what is expected at work or do you go beyond what is expected to create a more optimal environment? I use these examples as general  tools for reflection. If food procurement and economy can't limit our health, then our own value on achieving must be in question.

Health is very personal. In fact, I have learned that changing a clients health and nutrition choices is harder than changing their views on religion. As personal as religion is, so to is health. I fear that for most the idea of being 'not sick' is a sign of good health. This fine line of putting in just enough effort to keep you on track through your day and perhaps making it a few years longer is touchy at best. 

The amount of Effort you and I put into our Health has to come from our perceived Value placed on it. Value, like effort, is scalable. If you look at your life and the things you Value I would challenge you to assign a number  to them 1-10. 1 Being the most important, 10 being the least. I then ask you to re-read the opening remark to this post about how we all generally desire a high quality life. Does health rank in the top 1-2 on your list? 

Because health is personal; more substantive than objective the Effort dilemma is exposed. You control the definition as well as the means to achievement. No-one else, not even your spouse or your kids has the final say in how much Effort you put into your Health. This Freedom of choice can be both a blessing as well as a curse. 

As Freedom dictates, you can change course at any time and redefine the playing field as you see fit. Today I challenge you to take this editorial to heart. Chances are, by you simply reading this there is a good chance you already put in a good bit of effort towards health. We are not without improvement though. 2017 is a year where you could look back and say, "this is the year where I was the healthiest". I want that for all of you. Go Big, put in the EFFORT, because what you will get back is beyond all measure. 

5/8

Baseline:

-Roll out lats and scapula and shoulder

 

:30 @ Each

Scapula Push Ups

Divebomber Push Ups

MTN Climbers 2Ct.

Elbow TO instep Lunges

Wall Climbs

Arm Haulers

Scorpion Stretch

High Knees

Burpee Tuck Jump

Side Lunges

 

Skill Development +Power:

Overhead Squat

5-5-5-5 *same weight across sets

Snatch Balance

3-3-3 *light weight, focus on fast and stable

 

Conditioning:

5X 3 Min EMOM

 

200m Sprint

(500m/400m row Sprint if raining)

 

5/9

Baseline:

500-250-100m Row. 

Rest :45 between efforts

***Breath should be strong inhale through nose/ out through mouth during efforts. These are meant to be done at 1:35-1:45/500m pace. 

 

Lunge Flow: ankle Rotations, elbow to instep W/ Reach, hamstring pulses, warrior pose, Pigeon Stretch

 

Barbell Prep:

-high pull

-tall clean

-front squat +press

-hang squat clean +press

-cluster

**spend 5 minutes building to workout weight.

 

WOD;

60 Burpee Box Jumps For Time

 

EMOM 3 Clusters 135/95

 

**15 minute Cap 

 

5/10

Baseline:

Lat Band Mobility , banded Bully stretch, scapula Distraction.

 

15X

Deadbug W/ Contra Lateral Reach

Piked Push Ups

Monkey hangs (bar hang W/ hip Touch)

Russian Twist

Squat Jumps

 

3X 10m 

High Knees

Butt Kickers

Carioca

Straight Leg Shuffle

 

WOD:

20 min AMRAP

 

0-10Min

800m Run, 

Then AMRAP

5 Single Arm Dumbbell Press L

5 Single Arm Dumbbell Press R

10 Toes To Bar

 

10-20 Min

800m Run

Then AMRAP

5 Single Arm Ground to Overhead L

5 Single Arm Ground To Overhead R

10 Toes TO bar

 

5/11

Baseline:

6 Min Quality Circuit Warm up

25 Double Unders or 25 High Knee Rope Skips

12 Ring Rows W/ :02 hold at top

12 Reverse PLyo Lunge -Lunge back and jump back up

12 Divebomber Push Ups 

 

Gymnastic Strength:

Week 8 of 8

EMOM 12

A) 5-7 Pull Up Negatives +:05

B) :30 Handstand Hold

C) 16 Pistol Squat

 

WOD:

4X 3min AMRAP

15 Med Ball Clean

12 MTN Climbers (2ct.)

9 Ring Dips

**Rest 1:00 between efforts