210817 "3 Vital health Benefits to Sun Exposure"

The Eclipse is coming!! Monday marks the celestial event of a Full Solar Eclipse where the moon will pass in front of the Suns path creating a FULL sun block for about 90 minutes. As a space watcher this is pretty cool event. But that is not all that is on my mind. The Ultimate Hawaiian Trail Run is approaching which means that a lot of top CrossFit athletes will be here on Kauai getting absolutely smoked by the Sun ! (They spend too much time in the gym and are quite pasty).

So in celebration of everything that is sunlight I wanted to remind you all of the 3 most important health benefits that we get from the sun. And when I say important... I mean Vital!

1) Im going to lead off with the most important and really the most all encompassing benefit and that is VITAMIN D synthesis. Now Vitamin D is not a typical Vitamin like you would find in a piece of fruit, Vitamin D is actually a Hormone, and a steroid hormone at that. 

At a whopping 3,000 genes in your body, Vitamin D effects exactly 3,000 of them! When Vitamin D acts on Genes the process is called 'expression'. So from Cells all the to organs are allowed to 'express' in beneficial ways when Vitamin D is provided.

Lets take Cancer for instance. Vitamin D has been shown to  lower the instance of cancer and prevent growth of existing cancer.
-cells are able to police themselves and kill off bad cells that lead to cancer
-organ cells, in lungs and stomach for instance, are allowed to diversify their make up which prevents cancerous cells from duplicating. 
-blood vessels are made stronger which allow for proper nutrient delivery and immune system function and thus cancer prevention

The sun is THE way we can help our bodies produce Vitamin D and prevent disease and optimize health . Getting some full body sunlight daily is how you can do it. 

2) Sunlight helps lower Cholesterol and Stress. Cholesterol or 'lipoproteins' can be either stored or turned into energy or hormones which we NEED in our lives. In the linked study above, researchers found that sex hormones were increased in those individuals who received a regular dose of sunlight. The increase in these hormones also coincided with a steroid hormone that increases bone and muscle strength!

Stress is a killer, everyone knows that. Simply getting out in the sun has been shown to decrease stress levels (cortisol hormone) and increase testosterone. So kick your office worker buddies and tell them to get the hell out of their chairs and take a walk outside, their bodies and the workplace are better off for it!

3) Sunlight increases your performance as an athlete. In THIS link, researchers concluded that through sun exposure, individuals were shown to increase oxygen levels in their blood without supplemental exercise. While it comes down to Vitamin D benefits which I have given above, this is really good news for all athletes in training. 

CrossFit and other training methods are awesome but if you are spending 90% of the time training indoors, you are missing out on a large piece of physical adaptation. Getting outside in the sun builds blood vessels strong and creates physiology which is prone to oxygen uptake. As we athletes know, O2 is pretty damn important.. especially during the round of 9's in Fran, right!!??

So as we approach the solar eclipse lets rejoice in the celestial occurrence because it is damn cool but lets also be happy when it passes and we get blasted in the face with sun light. Our distant neighbor and father of all life is truly giving us what we need to stay healthy and thrive. Get outside, train, enjoy and marvel at the world. Comprehensive training demands that we look for all natural methods to keep climbing the ladder to greatness. Train safe, love often, and keep pushing . E

Programming Notes 8/21-8/25
8/21

Baseline:
Partner Warm Up
400m Run Together
2X Each
P1-10 Squat Therapy on Wall
P2- 25 High Knee Jump Rope
2X Each
P1- 10 Push Ups
P2- 10 Ring Rows

Squat Flow- Hang Squat, Internal Rotation, Hip Bridge, Lunge W/ Ankle Rotation, PNF, Squat W/ T Spine Rotation

Pull Up Prep:
2X
10 Kip Swing

5 Negative Pull Ups
10 Kipping Chest To bar (scale to banded C2B)

WOD:
“Heartbreak Kid”
3X
10 Front Squat 155/105
20 Chest TO Bar Pull Ups (scale accordingly but do not scale C2B)
50 Double Under
**Compare to 2/16/17

8/22
Baseline:
Lat band Mobility/ Bully Stretch/ Scapula Distraction

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

 

Gymnastic Strength :
Exposure #7 of 8
Weighted Pull Ups
3X5

12-9-6 

Ring Dips
Pistol Squats

WOD;
12-9-6-3-6-9-12
Kettlebell Snatch 53/35
Burpee

8/23
Baseline:
3X
250m Row
15 Parallette Pass Thru
:45 Handstand Hold

Shoulder Prep:
2 Sets, 10 Reps Per set
Alternate between in TEMPO (1,1,2) fashion ;

-alternating single arm Dumbbell Bench Press
-alternating single arm Dumbbell Strict Press

WOD;
Partner WOD
20 Min AMRAP
P1- 300/250m Row
P2- 8 Dumbbell Push Press/ 10 Overhead Dumbbell Lunge 50/35
*alternate positions

8/24
Baseline:
2X:30 @ each
-Jumping Jacks
-Barbell Good Mornings
-Banded Hip Activation
-Lateral Squat Jumps
-Deadbug Contralateral Reach

*Spend 6 Minutes covering Deadlift positioning, make it perfect

WOD:
Deadlift every 2min on the Minute
1- 6@ 65%
2-5@70%
3- 4@80%
4-4 @ 80%
5- 3@85 %
6- 3@ 85%
7- 2 @ 90%
8- 2 @90%
9- 1 @ 95%
10- 1 @102%

8/25
Baseline:
Spend 5 Minutes Rolling Out Calves and Hip Capsule

10@
Elbow To Instep Lunge
Inch Worm
Duck Walk
Side Plank Knee To Elbow (Both Sides)
Narrow Foot Position Squat
reverse Lunges
2X Man Climbers

Push Ups

Burpee Tuck Jumps

Single Leg Strength:
Back Rack Reverse Lunge
*Exposure 7 of 8
3X4
-go heavier than previous attempts

-rest :90 between sets
WOD:
3 Rounds For Time
400m Run
15 Thrusters 115/75
9 Box Jump Overs



 

140817 "Collagen VS. Whey Protein, The Search Continues"

Some search for the perfect wave, some the perfect drug. I...Search for the best possible supplements to keep me firing. At 37 years young , as many of you know, the standards and routines of your life NEED to evolve in order to stay on your game. If you have not altered your lifestyle and nutrition at least 10 times from 25-35... you are far behind the curve. 

The good news is.. you have me to keep you informed and thinking about the right moves (nutritionally) to make in your life. Today I am going to expand once again on the search for the best supplement to support muscle synthesis (growth and repair) and overall health. 

Collagen Proteins make up 30% of the overall protein composition in our bodies. This fact is impressive, especially when we look at joint, bone and muscle health. Along with a diet rich in high quality proteins like fish, poultry and beef, our body produces the protein in good amounts until we peak in our late 20's and 30's. Collagen production along with other essential hormones and proteins begin to become less available from our own bodies and therefore supplementation is necessary. This process should begin in early 30's.  

We see collagen products in all manner of lifestyle brands, most notably Skin care products. As wrinkles and lines in skin become visible we age, this is due to the extracellular collagen potency going down in our bodies. Out of our sight, the same decline happens in our bones, joints and muscles. 

So how do Collagen Peptides compare to Whey Protein? 

This question as I see it has multiple levels:
-which effects better muscle growth and repair?
-which has more beneficial effects on my GUT?
-Which delivers the best Branch Chain Amino Acids?
-which is easier to consume?

Whey protein has many benefits as I have written extensively on HERE. Looking at the above listed questions I would say that overall Whey protein has the BCAA Leucine which is the most important amino acid for muscle synthesis. The amino acid profile of a Grass Fed Whey  is substantial and very complimentary to an athletes training schedule. BUT... it can be very hard on those that are sensitive to Lactose and other elements of Dairy products. Consuming Whey is easy in drinkables and it is also added to the copius amounts of "Protein" bars on the market. Overall it is a safe bet for optimizing nutrient delivery to muscle post workout. 

Collagen on the other hand shares many of the same benefits that Whey does with the added bonus of repairing the GUT and regulating your metabolism through Hormone balancing.

Amino Acids are the building blocks of Proteins and Collagen Gelatin (Bone Broth) or Peptides has a lot of them . Primarily Collagen as three very important ones; Proline, Hydroxyproline, and Glycine. While it may lack the Leucine found in Whey, the amino acids found in Collagen share similar composition to those in Creatine. Creatine has been studied for years and shown to increase nutrient delivery and muscle synthesis in all athletes. 

Collagen is naturally more anti-inflammatory than Whey Protein. As opposed to disturbing the GUT, Collagen soothes and repairs the Gut. Collagen is an extra cellular substance so once absorbed in the body it immediately repairs and protects your cells. This is why a boost in collagen can mean healthier looking skin, nails and hair!

There are multiple ways to get extra collagen. Vital Proteins is a brand that I firmly stand behind. They make a Collagen Peptide powder that can be put in any beverage you want. You can also boil bovine, fish and poultry bones to yield the gelatin form of Collagen. Just as with Whey, the best way to ensure lots of the good getting in your diet is by eating the highest quality foods, both veggies and meats. 

As a daily routine try my standard: take a Whey protein with carbs before your training session and then a smoothie with Collagen Protein, coconut water, fruit and veggies after your training session to calm the stomach and ensure optimal absorption.  

Keep searching and Ill keep informing and guiding you along the way. Being the best possible version of yourself takes time and persistence. We can get there together. Stay strong and look younger my friends, get on the Collagen! Love Ya! E

Programming Notes 8/14-8/18
8/14

Baseline:
3X
200m Run
12 Walking Elbow Instep Lunges W/ Reach
Bear Crawl 25’
12 Push Ups
:45 Deadbug Ipsalateral Reach

Gymnastic Strength: (not for time)
Exposure 6 of 8
3X5
Weighted Pull Up

12-9-6
Ring Dip
Pistol Squat
*Form over speed

WOD:
10 Rounds For Time
“Aggressive Cindy”
5 Bar Muscle Ups
10 Clapping Push Ups
15 Dumbbell Front Rack Squat 50/35
*scale to banded Muscle Ups or Jumping Muscle Ups
*Scale Push Up to Push Up with Shoulder Tap

8/15
Baseline:
10m Walking Hamstring Reach
10m Marching High Kicks
10m Duck Walk
10m Frog Hops
10m Inchworm
10m Lateral Hip Activation
2:00 Side Plank *switch sides at minute mark
400m Run

Core/ Odd Object Training:
4 Rounds (Not ForTime) (20 min Time Cap)
40m Sled Push *increase load each round
20m Yolk Carry *scale to back rack HEAVY barbell walk
12 Stone Squats *held on belly, not shoulder
12 Slam Ball Extension Throws *from floor, explosively throw over shoulder as hard as possible

WOD:
12 Minute EMOM
A: 5X Deadlift @ 315/225
B: :45 Wall Ball Shots

Cool Down:
Roll Out Low Back
Hamstring stretch on wall
Couch Stretch

8/16
Baseline:
P1- Rows 100m
P2- Holds Squat
*repeat until monitor reaches 1k.

15@ each
High Knees
Single Leg Rope Jumps
Butt Kickers
Ice Skaters (side step Reverse Lunge)
Side Lunge
Reverse Shoulder Rotations
Arm Circles

Single Leg Strength:
Back Rack Reverse Lunge Exposure 6 of 8
3X4
*Use same weight as week before, this week we begin with both feet on 45# plate, lunge backward with one leg to allow for hip to reach further in ROM.
*perfrom all 4 reps on one leg before going to other

WOD:
Aerobic Test #1
Compare to 7/24/17
2 K Row
150 Double Under
1 Mile Run
*we will test this one more time before Trail Run Sept. 16.

8/17
Baseline:
Roll Out Calves and Hip Capsule for 3-5 minutes before class begins


2 X:30 @ Each
-Jumping Jacks
-Mountain Climbers
-Single Leg Toe Touches
-Russian Twist *weighted
-Squat Therapy on Wall

Shoulder Prep:
2X
10 Bush Wackers *swing arms alternating over head
10 Kip Swing on Bar *stay in hollow
5 Strict Toes to Bar *keep it strict even if feet can’t touch bar
5 Scapula Pull Ups

WOD:
2 Rounds For Time
20 Toes TO bar
30 Box Jump
40 Double Kettlebell Front Rack Walking Lunge Steps
50 Hip Touches (*begin in elbow plank, touch left then right hip to the floor. Reach hips high in pike on transition.)

8/18

Baseline:
Lat Band Mobility/ Bully Stretch/ Scapula Distraction
10@ Each W/ 2.5/5# plate
-bent over reverse fly
-bent over Scarecrow and external rotation
-front Raises
-corkscrews (arm Outstretched)
-wide press
-narrow Press

Every 2:00 for 5 cycles (10:00)
5 Strict Press @ 75-85%
Tempo 1X1 (one second hold at shoulder, one second hold at top)
*no Rapid Cycling

Clean and Jerk Warm Up:
7X hang clean high pulls

7X hang muscle cleans + 3 strict presses

7X tempo front squats, tempo 53X1+ 3 push presses

7X hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)

7X clean pull unders + 3 push jerks

7X 3 hang (squat) cleans + 3 split jerks

WOD:
400m Farmer Carry 50/35
20 Clean and Jerk 155/105
400m Farmer Carry
 

070817 "Carb Cutting VS. Calorie Deficit, an Athletic Perspective"

Last week I published a post about what to add to your diet which will help keep you getting stronger and reaching your goals. This week I want to educate you all on the issue of taking things away from your diet in order to reach your goal of of fat loss while maintaining peak athletic ability. The debate focuses on the two BIG C's in fat loss, Carbs and Calories. Lets take a look. 

Carbohydrates are an essential macro nutrient that we absolutely need to achieve any athletic endeavor and pay close attention to on our way to optimal health. Diets of all sorts claim that cutting carbs will help you achieve your goals... and they will... to a limited extent. If your body fat percentage is >25% then cutting carbs and being conscious about the quality proteins and fats going in your mouth will work well to shed initial fat. The concept of cutting carbs once you reach  a plateau point is where many aspiring athletes begin to reach stagnation and lose motivation. 

And the reason is in the vital role that Carbs play in our performance and health :
1) Carbohydrates play a role in how your fat loss hormones are produced and function within the body. Your metabolism is controlled by in large by your THYROID. Your thyroid produces the hormone T3 which is responsible for glucose (blood sugar) management and metabolic rate. 
2) Testosterone is essentially tied to your carbohydrate intake. If you are training hard, no matter woman or man, you need carbohydrates to push out the STRESS hormone Cortisol and let Testosterone help with muscle development and performance. 

Carbohydrate Consciousness is a much better way to move towards your fat loss goals than just to simply cut carbs completely. Another smart way to mess with Carbohydrate intake is to cycle them in your diet. Boosting intake of nutrient dense carbohydrates on training days and limiting or restricting them (NOT Completely) on rest days can help shed fat. If the goal is athleticism, don't leave your carbs off the plate.. Be smarter about choices.

The tried and true way to achieve weight loss through fat loss is Caloric Deficit. Science as well as math dictates that if you restrict calories to less than your daily metabolic needs, your body will burn fat for energy. As an athlete who is training hard towards a goal, this is also a safer and more productive way so as to not lose performance while on the path. 

Caloric Restriction does not just mean that you cut a meal out of your daily routine. Deficit does not mean replacing a whole meal with some kind of shake or protein supplement. 

Before Caloric Restriction can occur YOU need to know just how much you actually need to run on; This takes time and testing. Starving yourself is not a simple solution and certainly will lead to loss of motivation and certainly a disruption in your performance progression. Maintaining a whole food diet, minding your macronutrients, and recording all objective and subjective findings is key. 

Here are some key guidelines for maintaining performance and living comfortably in a caloric deficit.
1) Eat Slower. Enjoy your food more and giver your body time tot tell your mind that you are satisfied. A healthy bite should be followed by prolonged chewing and a :30-:45 pause in between bites. 
2) Intermittent fasting. In every 24 hour period, you can fast for 12 of those hours. Scheduling your eating around your training times (before training, immediately after, and a few hours later). Fasting helps reset hormones and boosts metabolism.
3) Stay away from smoothies. Shakes and juices have very limited fiber contents and fiber helps to aid Fat loss and improves GUT health. Whole protein like meat, fish and poultry have a thermogenic effect on your metabolism as you body has to burn calories to break the food down. 
4) Build smaller plates. Instead of 2 chicken breasts, eat 1. Instead of a palm size of fat, try a thumb size. Instead of two palm sizes of carbohydrates, size out 1 palm size of 2 types of nutrient dense carbs (asparagus, sweet potatoes for example).

The aspiring athlete who is working towards a goal of fat loss has the unique opportunity to objectively see changes in their body composition and feel performance go up. The key is to not look for one or the other. Both components make for a happier person and competitor. Be aware of both carb cutting and Calorie deficit and stay away from the pitfalls that are inherent with both. 

Stay positive, keep pushing and train hard. 

Programming Notes 8/7-8/11
8/7

Baseline:
4X
:30 Single Unders
8X Elbow TO Instep Lunges
8X Divebomber Pushups
16X Alternating Knee To Elbow
20m Carioca

*Spend 8 Minutes Working the Double Under Progression and Stone TO Shoulder Form.

WOD:
2 Rounds For Time
20 Stone TO Shoulder
30 Zercher Sandbag Lunges
40 Lateral Wall Ball Throws
50 Double Under

Cool Down :
Banded Hamstring Pulls
Iron Cross
2:00 Plank Hold

8/8
Baseline:
2X:30 @ Each
-High Knees
-Push Ups
-Side Lunges
-Parallette Pass Thru
-Jumping Pull Ups

Gymnastic Strength:
Exposure #5 - Not For Time
3X5 Weighted Pull Up

12-9-6
Ring Dip
Pistol Squat

WOD:

Aerobic Test #2
20 Min AMRAP
800m Run
20 Snatch 95/65
400 m Run
20 Toes To bar
*Record score, we will repeat 1 More time before Trail Run

8/9
Baseline:
8 Min EMOM
:10 Bike Sprint
:50 Bike Cruise

Lat Band Mobility
Bull Stretch
Scapula Distraction
Band Pull Aparts

Single Leg Strength Exposure #5
3X6
Back Rack Lunges
*Heavier than previous
*complete all 6 reps on one leg before going to other leg.

WOD:
3 Minute AMRAP
20 Cal Bike

20 Hang Power Clean 95/65
20 DB Push Press
Rest 1:00
5 Minute AMRAP
20 Cal Bike
20 Hang Power Clean
20 DB Push Press
Rest 2:00
7 Minute AMRAP
20 Cal Bike
20 Hang Power Clean
20 DB Push Press
*Score is total rounds and reps completed. Each AMRAP begins where you left off. 

8/10
Roll out Sub Scapula, Teres , Chest, Hip Capsule for 5 minutes>

PVC Warm Up:
Lateral Hops Over PVC X 20
Leg Swings X8
Samson Lunge W/ Chest Stretch X :20 each side
PVC Pass Thru
PVC Trunk Twist
OHS
Muscle Snatch
Snatch Balance

Every :90 for 10 Rounds,
1 Wall Climb (begin from Push up, walking hands back and feet up the wall until chest touches)
1 Hang (Squat) Snatch
1 Power Snatch
1 Wall Climb

Conditioning:
3 Rounds For Time
500m Row
20 Barbell Thrusters
40 Ab Mat Sit ups

8/11

Baseline:
7 Minute Quality AMRAP
20m Banded Hip Activation
8X Barbell Good Mornings
8X Barbell Press
8X Barbell Bent Over Row

Spend 5 Minutes Working the Kipping and Butterfly Progression
-Hollow Hold
-Kip Swing While Holding Hollow
-Hip Flexion, looking for staying in rhythm
-Hip Extension , Pull to bar

WOD:
Every 3 Minutes For 5 Rounds
21 Pull Ups
7 Strict Handstand Push Ups
3 Deadlift @ 315/225

*Score is fastest and slowest time across the 5 rounds.

310717 "5 Reasons Why Plant based Protein is not Just for Vegans"

I am a self admitted skeptic of anything that has to do with a diet that does not contain animal products yet claims to give you all the nutrients. At least that is how I USED to think. Today we are consumed by the marketing which we see and the tribe we run with. Plant based Protein supplements are certainly a product and a time that has been foreign to me...the meat eater.. until now!

Flip over your current TUB of Protein and I would venture to guess that it is either a WHEY concentrate or Isolate of some sort. WHEY is a product of dairy processing. WHEY is inexpensive, can be sweetened very easily and contains vital Branch Chain Amino Acids used in muscle Synthesis. Because this product is so inexpensive, every quack supplement maker can create their "perfect" version relatively easily and market it to the public who thrives on cheap products in huge packaging. 

This is not to say that I don't buy into it. I am admittedly a supplement guinea pig, searching for the right one for my body...

WHEY Protein has a dark side that most don't acknowledge and are grounds for exploring Plant Based Proteins. WHEY products are dairy #1. Dairy, as you may know, does not settle in everyones stomach and can give consumers real problems in the GUT. WHEY Products are dirty. Because 99% of dairy comes from factory farms, the WHEY has traces of arsenic, lead and other heavy metals. Finally WHEY is sweetened with the same shit that your CrossFit Coach (and myself) tell you to stay away from like aspartame and Sucralose. 

Plant Based Proteins have been given a bad wrap because of 2 distinct faults, they taste like shit and they lack the essential BCAA content that creates the best muscle synthesis and enzyme production. Lets take a quick look at these because my new findings have exposed a very different reality. 

It is true that Plant based Proteins do not have the same 'milk shake' consistency and taste of WHEY. This is caused by a standard in the market which has limited the amount of sweeteners as compared to WHEY products. Maybe the producers have made an ethical choice or maybe its just that they don't like 'double fudge cookies and cream' flavored drinks after a workout.. 

PBP do give you a ton of fiber in each serving. Fiber is not present in WHEY Products. Fiber rich diets help regulate blood sugar, promote a healthy GUT, improve digestion etc. PBP's tend to be sweetened with natural ingredients like agave. 

The BCAA conundrum is something that seriously kept me away from Plant Based Proteins. Leucine is a BCAA found in dairy and it is important for muscle development. Pea, hemp, and soy lack this vital nutrient . Brown Rice Protein is the only one with the same amount as WHEY. What sealed the deal for me was the blends of both Pea Protein and Brown Rice Protein. This potent combination contains all the nutrient that you need for optimal recovery and enzyme production without all the fluff of WHEY. 

Coupling the health benefits with the fact that most PBP's are NON-GMO, high in fiber and do not contain any 'fluff' ... I was sold. So what if I have to shake my bottle a few extra seconds to make sure it blends well, at least I won't feel like I need to sit on the toilet after I drink it or have cotton mouth after drinking it Post WOD. 

In closing, experimentation is what the optimal athlete needs to be doing. Finding the right supplements is like finding the holy grail. Get stoked, do your homework and keep training hard. Make this year the best year of your life. 

In love and strength, E.

Programming Notes 7/31-8/4
7/31
Baseline:
400m Ladder Shuttle Run (50m out and back X4)
3X
10 Fire Hydrants (each Side)
10 High Skip
1:00 Plank Hold
400m Shuttle Run

 

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

Strength:
Exposure #4
Back Rack Lunges- Single Leg

3X8
*Heavier than Last week
*All 8 reps on one leg before moving to opposite leg

WOD:
20 Min Alternating EMOM
A) 200m Sprint
B) 15-20 Wall Ball Shots

8/1
Baseline:
500m Row
10 Divebomber Push Ups
250 m Row
10 Piked HSPU
100m Row
1:00 Handstand Hold

Gymnastic Strength:
Exposure #4
3X5 Weighted Pull Ups

12-9-6 Ring Dips/ Pistol Squats

WOD:
3 RFT
500m Row
21 Kettlebell Swings
12 Handstand Push Ups

Cool Down: **Mandatory**
Lat Band Mobility
Bully Stretch
Childs Pose

8/2
Baseline:
Calf and Ankle Roll Out for 5 Mins

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


6 Min Quality Warm Up
:30 Hollow Hold
8 PVC Power Snatch (tempo 3,1,1) 3=lift off to hip
:30 Superman Hold

Spend 8 Minutes Working Strict Toes To Bar and Kipping Toes to Bar
-Hollow Body Position
-Kip Swing
-Piked Kipping

WOD:
6 Rounds For Time
5 Power Snatch 135/95
12/10 Toes To Bar
40 Double Unders

 

8/3
Baseline:
Banded Good Mornings
Banded Hip Activation
Banded Squat

Banded Press and Rip
Banded Row
Banded Trunk Rotation
Banded Pass Thru

 

WOD:
30 @ Each
-Side Step Reverse Lunges (plyo style)
-Pull Ups
-Hang Power Clean 95/65
-Hip Extension
-Push Ups

Rest 2:00
15@ Each

Rest 1:00
10@ Each

8/4
Baseline:
2X:30
Mountain Climbers
DB Side Bend
Standing Toe Touch
Russian Twist
Burpee Tuck Jumps

Core Strength:
To be done with 1 heavy-ish Dumbbell
3X12
Deficit Dumbbell Deadlift
Bent Over Row
Bench Press

WOD;
21-15-9
Deadlift 255/175
Burpee Box Jump Overs
*Compare to 1/6/17
 

240717 "A BIG piece of your training is missing"

Every athlete wants to know that the work they are putting in will yield the best and most comprehensive results. We want to not only be able to be strong, run fast, do a million pull ups, and jump super high. Most training plans that float around in the ether provide athletes with a strength training progression. This is good but once strength is developed.... what will you do with it. I think that Plyometrics is missing from many training plans and I will show you how you can train to be the most 'reactive' athlete possible. 

SO What is Plyometrics?
A clinical definition of plyometrics would be a 'rapid stretching of a muscle followed immediately by a powerful contraction of the same muscle'. Essentially it is explosive, it is reactive. Imagine bouncing balls off the ground. If you were to drop a slam ball, a basketball and a lacrosse ball off the ground they each would react with gravity and the earth in different ways. As you may already guess, the Lacrosse ball being the most 'bouncy' would have the greatest plyometric potential. 

In sport we strive to be the lacrosse ball. We want to apply force and produce work. We want to be agile, we want to be able to bound, jump , and leap in all plains and in different directions. 

The problem is that strength training is very linear. For all strength to be developed we must root ourselves in the ground to provide stability so as to apply force against. Plyometrics IS predicated on the development of strength, without that you will likely be limited in your ability or increase the risk of injury.  Once strength is developed, then we get into the real deal.... Central Nervous System  (CNS) training. 

If you recall from previous blog posts, the accessibility of connections between your brain and your muscles takes a while to get. You must constantly push your body in both strength and stability. Your CNS training in relation to a plyometric training plan needs to be periodized so as toot over use the muscles and tax your CNS system. 

The reason Plyometrics needs to be a careful progression is why most coaches do not program specific plans. But I will show you that in a relatively short amount of time, you can do it on your own. 

Lets start with a simple training plan:
Week 1-2
3X10 Rope Skips W/ Stiff Leg
3X10 Rope Skips Single Leg
3X10 Vertical Jumps (as fast as possible)
**Work/Rest 1:2
Weeks 3-4
3X 12 Rope Skips W/ High Jump + Quick Rebound
3X10 Tuck Jumps W/ Quick Rebound
3X10 Forward Jumps Over Medicine Ball
3X 10 Lateral Jumps Over Medicine Ball
**Work/Rest 1:2
Weeks 5-7
3X12 Power Skipping
3X10 Single Leg Jump Lunges
3X10 Lateral Bounding (cone course)
3X10 Broad Jump W/ Quick Reaction
**Work/Rest 1:2
Weeks 8-12
2X12 High Jump Double Unders
3X10 Quick Rebound Tuck Jumps
3X8 Single Leg Forward Bounding
3X8 Single Leg Lateral Bounding
2X8 Lateral Bounding Over Objects
2X8 Rebounding Box Jumps *increase Height each week
**Work/Rest 1:2

The goal in Plyometrics is performance. Don't think that just doing a bunch of ballistic box jumps (power move) is going to get you what you want. Be smart and train right. Do this program 2 times per week and increase difficulty when you feel comfortable. Additionally, Mobility is key when practicing plyometrics so make sure you get the muscles warm AND THEN mobilize them before performing work. 

Keep pushing hard and striving to be the best you possible can. Stay Positive and Eat your Weaknesses! Much Love !

Programming Notes 7/24-7/30
7/24

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:40 Work ;20 rest/ Rotate
A) Parallette Pass Thru
B) Kettlebell Side Bend L
C) Kettlebell Side Bend R
D) V Ups

 

*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!! Compare to 6/28

7/25
Baseline:
Banded Good Mornings
Banded Hip Activation
Banded Squats
Banded Trunk Rotations
Banded Pass Thru
Banded Press and Rip

6Min Qualiy AMRAP
8 Barbell Sumo Deadlift
8 Shrug and Pull Under
8 Kip Swings
8 Divebomber push Ups

Skill Development:
3X8
Deficit Tempo Deadlift (1,1,3) 3= eccentric
Bent Over Row
*Ascending

WOD:
“DT”
5 Rounds For Time
12 Deadlift 155/115
9 Hang Power Clean
6 Shoulder to Overhead

7/26
Baseline:
Roll Out Hip Capsule/ calves for 5 minutes

10 @ Each (entire class interlocked arms if possible)
-Lateral steps L
-Lateral Steps R
-Reverse Lunges
-Squats
-Sit Ups
-Flutter Kicks


Single Leg Strength Exposure 3:
Back Rack Reverse Lunge
3X 10
Heavier than 7/13

WOD:
21-18-15-12-9
Burpee
Medicine Ball Clean
Toes To Bar (scale to Hanging Knee Raise)

7/27
Baseline:
Lat Band Stetch/ Bully Stretch/ Scapula Distraction
10@ Each
-arm Circles
-shoulder roll reverse
-Bushwackers
-Lateral Jabs X2
-ankle Row outs

Partner EMOM
P1- Bike Max Calories
P2- 10 Lateral Plate Jump/ 10 Piked Push Ups or HSPU on Box
*Switch @minute mark

Gymnastic Strength Exposure #3
3X5 Weighted Pull Up

12-9-6
Ring Dips
Pistol Squats

Partner WOD:
For Max Rounds Completed in 10 minutes
P1- 5 Lateral Box Jumps/ 5 Snatch 95/65/ 5 Plyometric Push Ups
P2- Holds Plank

7/28
Baseline:
400m Run
3X
10 Side Lunges
10 Russian Twist
10 Standing Toe Touch
400m Run

**Spend 8 minutes covering the Clean and Jerk

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

***Take 10 Minutes to Build Clean and Jerk past Workout Weight, up to 85% is optimal.
WOD:
12 Minute AMRAP
12 KB Overhead Walking Lunge Steps
8 Clean and Jerks 135/95

 

170717 "5 Reasons why Quinoa should be on your plate"

I am simply tired of eating so much rice all the time. Yes it is easy to prepare, has health benefits and is easy to measure in my macros but man... I like variety. As many of you have found, there is few other nutrient dense carbohydrates that can fill that void when taken off the plate. Quinoa is the solution and we will go over 5 reasons why it should be on your meal plan. 

Quinoa is considered an 'ancient grain' given its usage by humans for over 7,000 years. Ironically, this grain is not even a grain at all. Unlike barley and rice which grow out of grasses, Quinoa is actually an edible seed. The seed has been shown to feed populations as well as rice has over millennia. NASA has actually made plans to take Quinoa on planetary exploration missions because of its ease of growth!

So for the benefits;

1- Who doesn't love a Carbohydrate that fills your macros without Gluten. Quinoa is absolutely a gluten free food with both Gut health benefits as well as Heart health benefits . Gluten, as you know is a protein found in certain grains which allow the grain to no be broken down in your GUT. Given Quinoa's biological make up, this is not of a concern to those who suffer from Celiac disease. 

2- Amino Acids make or break your food quality. If you are consuming Shit foods that are void of any important nutrients, then you are basically just starving your gains. Quinoa is very high in essential Amino Acids and actually has a decent protein profile for being a plant. Lysine is essential for daily consumption and a serving of Quinoa can deliver 1/5 of your daily requirements.

3- Fiber helps keep excess weight off as well as produces a GUT bacteria environment that is beneficial for optimal health. Given that Quinoa is a seed (essentially) , the is a ton of insoluble fiber in and around the food itself. When your body breaks foods down, there are pieces of dense outer material that cannot be digested and therefore are passed through taking with it unwanted waste and bad bacteria. 

4- When you are eating a high fiber diet, loaded with foods that have a high nutrient profile; you mitigate Cancer development. Cancer feeds off a number of processes in your body including inflammation, charred meats, etc. Science has shown that eating plants and seeds will decrease inflammation and purge the body of unwanted carcinogens which can lead to cancer development. Quinoa, when added to your diet, can help keep your diet the best it can be and scrub your GUT of cancer inducing cells. 

5- Potassium, Magnesium, and Alpha-Linolenic Acid are all nutrients that you should be paying attention to. Americans die most often from Heart Disease. These three nutrients are essential in keeping Heart Disease from developing. Quinoa has the power within its shell to deliver the goods and keep your heart and associated vascular system healthy. We are in the midst of a clarity which will unfold in our lives as the amount of processed foods starts picking off people. Hedge your bets by incorporating Quinoa in your diet to keep you out of the statistical norm!

A great way I have been incorporating Quinoa in my diet is in the place of Rice. I use Quinoa as a base for my Kale Salads and then add some protein, nuts and oil to it and create a meal that I can literally FEEL making me better and stronger. Cristin is baking with Quinoa, both processing the grains after washing or just whole in things like muffins. 

Keep yourself on the right path, try substituting Quinoa and Thrive my friends! 
 

Programming Notes 7/17-23

7/17
Baseline:
P1- 1 Minute of Jump Rope
P2- Inch Worm W/ Push Up
Switch
P1- 1 Minute Of High Knee Jump Rope
P2- Mountain Climbers
Switch
P1- 1 Minute Double Under Practice
P2- Active Squat Hold

7 Min EMOM
-10 KB Side bends (Obliques) each side
-10 Kettlebell Swings
-5 KB Cleans


WOD:
5 Rounds For Time
30 Double Under
15 Single Arm Kettlebell Deadlifts ‘L’
30 Squats
15 Single Arm Kettlebell Deadlifts “R’
* Deadlifts should be done standing on top of 6” riser or plate, go heavy 

 

7/18
Baseline:
6 Min Quality Partner AMRAP
P1-10 Banded Pull Apart /10 Banded Pass Thru/ 10 Banded Press
P2- Run 200m

 

Pull Up/Muscle UpPrep:
7 Kip Swings
7 Skip Position (knee pull)
7 Explosive Hip Bridge (on the ground)

7 HUGE Kipping Pull Ups
7 Jumping Muscle Ups
5 Negative Muscle Ups

Cluster Prep:

2X

 3 hang clean high pulls

 3 hang muscle cleans + 3 strict presses

 3 tempo front squats, tempo 53X1+ 3 push presses

 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)

 3 clean pull under +thruster

 3 hang (squat) cleans + 3 Thrusters

WOD:
*Each Triplet is for Time
0-5 Mins
6 Bar Muscle Ups
9 Clusters @185/125
20/15 Cal Row
Rest 2 Mins
7-12 Mins
6 bar Muscle Ups
9 Clusters @155/115
20/15 Cal Row
Rest 2 Mins
14-19 Mins
6 Bar Muscle Ups
9 Clusters @135/95
20/15 Cal Row
*Note that weight is decending each triplet

7/19
Baseline:
2X:30 @ Each
-High Knees
-Push Ups
-Side Lunges
-Parallette Pass Thru
-Jumping Pull Ups

Gymnastic Strength:
Exposure #2 - Not For Time
3X5 Weighted Pull Up

12-9-6
Ring Dip
Pistol Squat

WOD:

Aerobic Test #2
20 Min AMRAP
800m Run
20 Snatch 95/65
400 m Run
20 Toes To bar
*Record score, we will repeat 2 More times before Trail Run

7/20
Lat Band Mobility/ Bully Stretch/ Scapula Distraction

3X
20 Cal On Assault bike
12 Push Up + Plank Rotation
12 Dumbbell Renegade Row (each Arm)

Skill Development:
Strict Press
3X6 Tempo (1,5,3)
*press fast, hold overhead 5 seconds, eccentrically lower 3 seconds, hold on shoulder 1 second.

Alternate Sets With

Bulgarian Split Squats
3X12 each Leg
*use Dumbbell held in Front Rack Position

WOD:
Tabata Hollow Hold

Rest 1 Minute

Tabata Push Up

7/21
Baseline;
Roll Out Calves on Kettlebells for 3 minutes

WOD:

50 Box Jump 24/20
50 Single Arm Kettlebell Swing 

50 Sit Ups
50 Wall Ball
50 Burpees

Rest 5 Minutes

Repeat…

100717 "3 Tips on Running your First Race"

No matter the distance, 5K, 10K, Half Marathon, or Full; the process of mentally and physically preparing for race day can be confusing and intimidating. The struggle to manage all the variables of training like how you should build the program, how to eat during the program, and even how to Breath during training runs takes a whole lot of trial and error . I have broken down 3 key aspects to training for your first race. 

1-No better preparation for running than actually getting your feet moving. I have coached athletes straight off the couch all the way up to experienced runner and though my plan might be different depending on the athlete, the method is still the same... get your ass up and get going. 

Setting up for your first run you want to begin as early as possible for the best success. The key is to build layers and miles on your body over time so as to allow for proper adaptations to occur in your CNS, your muscle development, and your metabolism. I recommend interval training to start. Intervals are used in multiple disciples, including CrossFit, and have been scientifically shown to increase both anaerobic and aerobic potential. 

For the First time runner who is going out for a 5K I would begin with 3 training sessions per week. The training sessions would include a progressive interval training, beginning with 5 X 5:00 running periods with a 3:00 walking period between sets. I would then progress to 4X 8:00 periods with 3:00 walking rest sets. One day per week I would integrate 3X 400m sprint/run with 2;00 rest periods. Not only does the timing structure have infinite scalability but mixing in sprint intervals will build mental strength, muscle development and burn a lot of calories. 

2-Breathing is an art and the second most important training element when it comes to first time runners. Though it is something you do without thinking, it is what most beginning runners find the hardest. Breathing Drives muscle function. The better the intake of O2 into the blood stream, the more our Mitochondria (Power Houses) inside the cells are able to process ATP and keep you moving on the course. New runners or athletes for that matter tend to breath fast and shallow in the beginning. Fast breathing indicates to the body that stress is being induced and therefore things go kind of haywire. Shallow breathing usually stems from the body being very tense. 

The key to Breathing practice is to begin by starting DEEP inhales and VERY large exhales during the warm up or before you press play. We have all heard of 'belly' breathing, drawing the diaphragm down towards the stomach creating the maximum amount of O2 draw into the lungs. This type of breathing needs to be practiced not just in sessions but while you are walking around in your daily routines. 

Deliberate breathing during your day will translate into deep breathing during your run sessions. The more O2 you can draw in, the more your capillaries will fill with vital oxygen for cells, and  the more elasticity you will gain throughout the chest and back. I really like the process of nose breathing on the inhale and exhaling hard through the mouth. You will notice that nose breathing fills the lungs where as mouth breathing tightens the neck and upper sternum. 

TRY IT RIGHT NOW!

3- Be the Tortoise, Not the Hare. On race day you will see many folks JAMMING out of the start line.... Let em go. Chances are you will catch up tot them by mile 2. An important thing to remember on your first run is that 'this is YOUR race, no-one else's'. Just like you should not change anything in your Nutrition on Race day, the same goes for your running tempo. 

If you have been training 5 min running periods and 1 minute walking periods, do that. Your body will know what to expect, your mind will stay in control and you will dominate. Don't be that person who blows out of the start chute and then is lid up at the second water station and needs medical help. 

Another thing is be prepared. Make sure you have all the gear you need (as established in training) and drive the course if possible before the event. Know where the hills are, Know landmarks, get comfortable before you even hear the starting gun. 

I love the enthusiasm of everyone who is getting out there this year and trying new things. Just by signing up, you are doing something that most will never have the courage to do. Be proud, be your self and be positive. Keep pushing hard and be the best version of yourself possible. 

Love you all.

Programming Notes 7/10-7/14
7/10
Baseline:
Spend 3-4 Minutes W/ Lacrosse ball in Sub Scapula area, open the Back Up for better Front Rack

6Min Warm up W/ Barbell
5 Muscle Clean
5 Front Squat
5 Alternating Knee To Elbow
100m Run

Clean Warm Up:
7@ Each
-High Pull
-Muscle Clean to Front Squat
-Hang Power Clean
-Low hang Squat Clean

Clean WOD:
2 min EMOM
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 @ 102% 

 

9AM HIIT CLASS:
A- Set the Rower at 1600m . Partners perform 20 pulls, then switch until meters reach 0.

B-EMOM 8 W/ Barbell
5 Press
6 Thruster
7Back Rack Lunges

C- 10min AMRAP
7 Power Cleans 65#
14 Wall Ball Shots

 

7/11
Baseline:
Shoulder Warm up:

10 reps of each:
Scapula Push Up

Downdog to Divebomber

Ring Row w/ Scap Retraction 

Iron Cross 

Handstand Shoulder Shrug
Hanging Scapular Pull (Reverse Shrug) 

Bridge Ups
Monkey Hangs (Hanging Hip Touches) 

 

Gymnastic Strength Exposure #1
*This will be an 8 week exposure cycle where we will work on pulling strength, pushing strength and single leg stability
(Not For Time)
3X5
Weighted Pull Ups

12-9-6
Ring Dips
Pistol Squats

WOD:
3 Rounds For Total Time
400m Run
:30 Rest
200m Sprint
Rest 3:00


7/12
Baseline:

2X:30 @ Each
-Squat Therapy
-Push Up W/ Shoulder Tap
-Divebomber Push Up
-Frog Jumps Lateral
-Russian Twist

Skill Development:
In 5 Sets, Build To a Heavy-ish 5 Rep Push Press
*hold Each rep 1 Second at top and at shoulder. No Cycling!!!


WOD:
2 Rounds
2 Min @ Each Exercise /1:00 Between Each
-Wall Ball Shots
-Box Jump Overs
-Burpee
-Push Press
*2:00 Between rounds 1 +2.

7/13
Partner baseline:
P1- 1:00 Single Unders
P2- Max Rep Mountain Climbers
Switch
P1- 1:00 Bike
P2- Max Rep Squat jacks
Switch
P1- 1:00 lateral Line Touches
P2- Max RepBurpee Pull Up

Skill Development:
Back Rack Reverse Lunges (exposure 1 of 8)
3X 12
*Focus On Stability
*go Light

WOD:
21-15-9
KB Swing 53/35
KB Overhead Squat (sub KB Goblet Squat)
3X Double Unders (63-45-27)

7/14
Baseline:
Banded Hip Distraction
Banded Iron Cross
Banded Good Mornings
Banded Hip Activation
Banded Squats

3X8
GhD Hip Extension (hold at top :03 each rep)
Barbell Bent Over Row (supine hand Position)
*Ascending weight

WOD:
18 Min AMRAP
20/15 Assault Bike
7 Deadlift 275/185
3 Rope Climbs *preferably legless
 

030717 "To Lift Big or Look Big? You Choose"

This past week I was listening to a Podcast by John Welbourn  from  Power Athlete  and he made a great reference to NFL and College Football that struct a cord with me and is very timely. He said, and I'm Paraphrasing, "...they would send the biggest guy off the bus first to strike fear into the hearts of the team, but the real killer was the guy who didn't look that intimidating except when he turned to the side and his entire back side looked like the bus he just came off". 

What he was referring to is athletic training. More specifically the concept of training for show VS. training for performance. This pertains to us in the CrossFit world because though we may not be of Bodybuilder size, we can usually outlift bodybuilders 2X our size. 

The Concept in training is myofibril hypertrophy and Neuro-muscular Adaptaion VS. Sarcoplasmic  Hypertrophy.. And though those terms may fly right over your head, what we have been working towards the past 6 weeks in our Front Squat is a real world example of these two modalities. 

Lets take a closer look, and you will hopefully understand more as to why I program and when I program the way I do. 

We squat very consistently not just because we want to better our lifts but because, like the deadlift, we access more muscle and joints at one time than any other exercise out there; essentially when you lift heavy, your entire body is getting worked. I know you feel it!

Training for show is why bodybuilding programs are so damn popular among the DIY lifter. And they work! When the stimulus on the body or 'time under tension' is elongated, 2 things happen.
1) You are not able to lift at near maximal loads, which means you are limiting your training to the 50-70% zone.
2) You are increasing the cross sectional size of the muscle as the body searches for ATP and Glycogen to fuel the many reps, we know this as "THE PUMP".
Looking good after a session and having a respectable amount of weight on the bar makes everyone happy. But the reps were comfortable, manageable, they didn't scare you....

So lets take a walk back about 6 weeks ago when the volume of our Front Squats was 6X6 @65-72% (5/24/17). The amount of volume on that day had your muscles demanding as much energy as possible. I remember hearing how that 4th and 5th set were killers. My goal was to establish a baseline for the weeks to come and to begin developing size in the muscle because big changes were coming. 

In CrossFit its not just about your WOD weight, its about your strength numbers as well. In fact, a few years ago, I saw many great CrossFit athletes abandon the WOD and just live on the platform, getting enjoyment out of the Snatch and Clean and Jerk. Its performance, its hard work, and it looks pretty cool. 

When absolute strength and performance are the desire then we need to not worry so much about the PUMP and more about pushing limits. So Lets talk:
Myofibril- Hypertrophy- the ability to access the maximum amount contractile proteins within the muscle
CNS Development- the ability of your Nervous system to fire the maximum amount of muscle fibers during a training session.
The purpose of lifting heavy is to increase force production; therefore When an athlete consistently lifts heavy, their nervous system and muscles begin to work in a complementary fashion. This creates a little bit of size, but a whole lot of useful ability. 

Looking back only a couple weeks I programmed Front Squats @ 4X4 85% (6/14/17). The reps were scary, we were spotting each other, and a few sets had failed reps. Our time under tension is considerably less and yet our body had to work harder to get the reps done. And just this past week we dropped the reps to 5X2 @ 90% (6/27/17) to really see where that threshold is at. We have now built the muscle, trained the muscle, stressed the muscle and created more potential for use. 

From a programming perspective, we are working towards the goal of Power output. Its summer time which means Power Programming. In 2 weeks we will be testing our Squat Clean, and I am sure you will be happy with what you see.

Are you still not sold? Well how about this...

Lifting heavy at near maximal loads also increases your metabolism (burning fat) and helps develop a deeper understanding of mental Grit. CrossFit athletes have become famous for their ability to thrive in the realm of discomfort. When life gets tough, Crossfitters are able to keep their heads about them and push through. 

Good luck this week with the programming, its July 4th and also a de-load week. Keep pushing your training and positively moving towards the best possible version of yourself. Success is earned my friends and you are all putting in the work. I love you all.

Programming Notes 7/3-7/7

7/3
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

Bounding Skip

Groiners

Straight leg shuffles

Fig 4 Drill

Lateral Shuffle 

Carioca

Lateral Bounding

Sprint W/ Change of Direction

Lunge Flow:
Ankle Circles, Elbow To Instep, T Spine Reach, Hamstring Pulses, Down Dog, Divebomber Push Ups, Inchworm

WOD:
10-20-30-40-30-20-10
Slam Ball
Box Jump 24/20” (scale height so that athlete practices bounding)

*Run 200m Between Each Set

Midline Cash Out:
3X Not For Time
15 Diamond Push Ups
:20 L Sit On Parallettes

7/4
Independence Day PARTNER WOD
Baseline:
W/ PVC Pipe
Leg Swings
Pass Thru
Trunk Rotations
Samson Lunges
Push Ups
Mountain Climbers
Sit Ups
Overhead Squats

Partner WOD:
“Air Force 20”
40 Thruster 95/65
40 Sumo Deadlift High Pull
40 Push Jerk
40 Overhead Squat
40 Front Squat

Partner 1 will work for 1 minute, EMOM the clock will beep and both Partners will do 4 Syncd Burpees, then Partner 2 will work for 1 minute. They will both continue to do the burpees and trade off working for 1 minute and resting for 1 minute until all reps are completed.

7/5
Baseline:
Aerobic Tabata ROW:
8X
:40 Work
:20 Rest
*goal is to match meters each segment

Spend 3 Minutes Working Squat Therapy on the Wall.

-Prep the Wall Ball Shot and OH Walking Lunge

WOD:
10 Minute AMRAP
250m Row
12 Kettlebell Swing (Russian) 70/53
:30 Rest between Efforts

-Rest 3:00

10 Minute AMRAP
10 Wall Ball
20 Overhead Walking Lunges
:30 Rest Between Efforts

-Rest 3:00

10 MinuteAMRAP
250m Row
12 Kettlebell Swings (Russian) 70/53
:30 Rest Between Efforts

7/6
Baseline:
2X:30
Squat Jacks
Deadbug W/ Contralateral Reach
Push Ups
Jump Lunges

Lateral Line Touch

Lat Band Mobility/ Bully Stretch/ Scapula Distraction/ Partner Global Extension drill

Clean Warm Up:
7@ Each
-Romanian Deadlift
-Bent Over Row
-High Pull
-Muscle Clean+ 3 Press
-Hang Clean + 3 Push Press
-Clean + 3 Push Jerks
*Spend 5 Minutes Building up to Workout weight

Gymnastic Strength:
3X5
Weighted Pull Ups
*Scale To 5X :15 Chin Over Bar Hold

WOD;
5X
15 Squats
12 Clean and Jerks 115/75
9 Strict Pull Ups

7/7
Baseline:
Roll Out on Lacrosse Ball for 5 Minutes
-sub Scapula
-Hip Capsule
-Pectorals
-Lat/ Teres Minor

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

*Spend 5 Minutes working to 80% of Snatch Weight

WOD:
EMOM 20 -Alternating

Odd- Hang Snatch Below Knee/ Mid Hang Snatch @80%
Even- Toes To Bar X12

 



 

 

 

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