Here is a quick rowing tip for y’all.

Feel free to share thoughts to comments.

Compare to 11-14-09

“Helen”

3 rounds for time:

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

Post time and thoughts to comments.

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

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

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

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

Read the FULL ARTICLE HERE

Feel free to post thoughts to comments.

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

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

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

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

Compare to 1-22-10

Deadlifts 3-3-3

then after a short rest

3 rounds for reps of:

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

Post deadlift loads, metcon score and thoughts to comments.

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

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

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

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

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

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

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

Compare to 12-23-09

Push Press 3-3-3

Push Jerk 1-1-1

then after a short rest

5 rounds for time:

10 Pull-ups
5 Handstand Push-ups

Post loads, time and thoughts to comments.

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

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

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

Feel free to share your thoughts to comments.

Compare to 1-6-09

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

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

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

Post score and thoughts to comments.

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Mechanics, Consistency, Intensity

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

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

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

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

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

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

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

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

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

But, guess what we have to have first?

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

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

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

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

Feel free to post your thoughts to comments.

CFC Members:

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

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

What Is Fitness?

Foundations

CFC Members:

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

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The CrossFit Champions Athletic Skill Levels

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

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

They’ve been way to easy!

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

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

Good Questions:

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

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

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

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

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

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

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

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

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

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

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

Matt & Pam

CFC Members:

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

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Coming soon (very soon!):

CrossFit Champions Athletic Skill Levels*

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

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

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

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

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

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

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

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

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

CFC Members:

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

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

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

Feel free to share your thoughts and comments here.

CFC Members:

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

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The Importance of the Skill Day

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

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

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

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

Or, ask yourself:

Do I have a perfect squat?

Which O-lift do I need work on?

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

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

CFC Members:

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

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What Supplements Should I Take?

As you are all aware, CrossFit Champions and its owners and staff are strong advocates of the Paleo Diet, the Protein Power Lifeplan and the Zone approaches to nutrition.  All of them emphasize the importance of focusing on natural foods, controlling your body’s hormonal responses to foods and avoiding grains/grain based foods and artificial ingredients.

With that being said, we want to address something that we get asked about often;

What about nutritional (and/or performance) supplements?

Well, that’s not an easy answer.  On the one hand, we always want to you to focus your nutritional efforts on real foods.  And, in addition, many (most) nutritional supplements are worthless, often a waste of money, and sometimes dangerous if taken without caution.
On the other hand, we believe that some nutritional supplements can certainly contribute to your improved nutritional profile, health and performance.

So, with all that being said, I am in the process of writing a nutritional supplement guide.  The guide will not necessarily be an A-Z what-to and how-to of all the nutritional supplements on the market.  In fact, I will only be discussing the supplements and supplement categories that actually have merit and potential to help you.  Lastly, the guide will not be a clever disguise to talk you into buying the supplements we carry at the gym.

I’ll end this little post with this question:

Let’s say you have a car that has been used hard and abused for years, has sludge for oil and transmission fluid, is not running on all cylinders, has rust in the gas tank, needs a complete tune up and in fact many new parts just to run correctly.

What good would a bottle of octane booster do for this car’s performance in its next tank of gas?

Please feel free to share your comments.

CFC Members:

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

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CrossFit…The Evolution (video), by CrossFit by Overload.

If this doesn’t motivate you to train your butt off…I don’t know what will.

CFC Members:

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

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The 3-On, 1-Off concept.

On yesterday’s WOD post, Marnie commented: “Use me as the example of why the 3 on 1 off is so important. I made up a WOD on Monday so this is my 4th day in a row to do a WOD and I had NOTHING in the tank. I had to stop so many times during today’s WOD~ it really was pathetic. I will be keeping on track with the 3 on 1 off from now on!! Live and learn…”

We want to reemphasize the importance of rest days.  Whether you are following the 3-on-1-off protocol or not, training intensely 4, 5 or 6 days per is just to much if you are really putting everything you have into your workouts.  Recovery is important.

CrossFit training is powerful stimulus for change, but what if you don’t give your body enough rest and recovery time to actually facilitate that change?  Eventually it will break down.

What about the mind?  It plays a big part in training also.  You’ve hit the WODs hard days 1 and 2 and now you are on day 3.  Which is a better thought:

- I’ve just got to hit today’s WOD as hard as I can and then I get a rest day!

or

- I better not go all out today because I have to leave something for the next day and the next day?

Train as hard as you can and then look forward to your rest days.  Make the most of them.  Come in and work on movements.  Surely there is something you’d like to get better at!  Heck, just ask any CFC Instructor what they think you need to work on and I guarantee you we’ll come up with something for each and every athlete in the gym.

CFCMatt

A CFC athlete very recently asked what they should do to best prepare for the CrossFit Champions’ “Oktoberfest Obliteration!” competition coming up in October.

Here are my thoughts, regarding competing in CrossFit challenges:

If you want to compete and place in CrossFit competitions, no matter where they are or who is hosting them, you need to do the following:

Eat correctly.
Get plenty of rest.
Train as hard as you can.

In that order.

Nutrition: If your training is spot on, but your nutrition and rest/recovery is shady at best…you will never, never be competitive in CrossFit. One of the most significant elements of the game that makes CrossFitters so elite in fitness is their dedication and devotion to eating right. By right, I mean Paleo/Zone. Cut out all the bulls*@t foods from your diet. No sugar. No soft drinks. No heavy starchy vegetables. No processed foods (no additives and preservatives). Eat plenty of good protein (meats, fish, birds, eggs, protein powder, etc.), good fats (nuts and seeds and fish oil) and lots of vegetables and some fruit.

Rest/recovery: Get plenty of rest and recovery. Again, if your training is hardcore but you aren’t allowing enough rest/recovery (and good nutrition to rebuild-replenish-repair) then you won’t in fact recover and you won’t improve. Train hard 4-5 days per week and, on some days, maybe 2x/day (more on this below) and have 2-3 days per week of recovery (light movement practice on these days is ok). The 3-On-1-Off protocol is awesome for this!
Stress hampers recovery. Bad nutrition hampers recovery. Lack of sleep hampers recovery.

Training: To prepare for CrossFit competitions (and life!), you must be prepared for the unknown and unknowable. So ask yourself…what do I need the most work on? Are your O-lifts good? At significant weights? Is your running good? At all distances and terrains? Are you very strong in the slow lifts? Are all your gymnastics movements good including ring work? In addition to hitting your WODs hard every time, what areas of movements/tasks/skills do you need the most improvement? Whatever the answer, dedicate extra training time to those things!
Imagine CrossFit’s ‘hopper’ model of fitness. If a competition had you and all the other competitors waiting for one of a couple thousand infinitely varied physical tasks to be drawn from a hopper, and that task was your contest, would you win no matter what was drawn? Whatever you fear being drawn the most is what you need to dedicate extra time to.

Now, if it were me:

I’d follow 3-on, 1-off without fail. Without fail! On the rest days, I would do light movement practice, if I felt up to it. If I just felt like resting, I would just rest.
During the 3-on days, I would at a different time of the day work a little extra on the things I know I suck at. Probably in this manner:
D1-WOD +extra work
D2-WOD
D3-WOD +extra work
rest
D1-WOD
D2-WOD +extra work
D3-WOD
rest

See where I’m going? During a given 3-day cycle, throw in extra work 1-2x and during the next 3-day cycle, just the opposite.

Extra work? Put effort in the extra work. Work hard, but don’t turn it into a 2nd full blown WOD. If you suck at running, get some sprint and/or hill work in there. If you need work on rings, work on rings. If you need work on o-lifts, work on o-lifts. If you need more core work, do more K2Es and GHD work.

You follow?

Nutrition.
Rest/Recovery.
Hard Training with some extra work built in.

Finally, about 2-3 weeks out from the competition, I would drop the extra work and starting hitting 2 WODs per day 1-3x/week. Then, 1 week out, ramp your training down to just a few good, light workouts leaving 2-3 days recovery before the competition.

But, that’s just me.

Hey everyone!

We have another training schedule announcement. I know, I know…another one?!!!

Yep. Beginning Monday, August 3, CrossFit Champions will be switching to a 3-On, 1-Off training schedule.

The 6 day per week schedule we implemented in July, with Wednesday and Thursday being interchangeable WOD/Skill Days, was ultimately just a bridge for when we could implement this 3-On, 1-Off schedule.

As you read the details below, you’ll see that this new training schedule will offer all CFC athletes the very best opportunity to progress, and the most flexibility and versatility in your training.

Please note: for the rest of July there will be 6 WOD’s scheduled and posted per week, Monday thru Saturday (no Wed/Thur WOD/Skill/Rest day). We strongly recommend you build in a rest day somewhere in those 6 days.

How The New Schedule Works

Effective Monday, August 3, CrossFit Champions will be expanding the class times into both days of the weekend (Saturday and Sunday). Essentially, we will be open 7 days per week (except when Sunday is a rest day on the training rotation – see example below).

Weekend Hours

Starting June 22, CrossFit Champions will now be open on Saturday and Sunday.

Saturday class times: 8:00am – 9:00am & 9:00am – 10:00am
Sunday class time: 1:00 – 2:00pm

The 3-On, 1-Off Training Schedule

3-On, 1-Off means we will post and train the CFC WOD (as we currently do) for 3 days in a row, followed by a “Rest/Skill” day. Then the pattern immediately begins again. Don’t panic! On the “Rest/Skill” day, we will not be closed. Continue reading, you’ll see the logic and benefit.

Let’s go with a visual example (W=WOD,R=Rest/Skill)

Questions

Why?
Simply put, training 3-On, 1-Off allows the athlete to train at a higher level of intensity (and become more powerful, i.e. more fit) and progress more quickly.

If you normally train Monday – Friday, think about how hammered you feel on Thursday and Friday if you really hit the WOD hard on Monday, Tuesday and Wednesday. A built in rest day there would be perfect, allowing more recovery so you can hit the next few training days with renewed energy and intensity.

Another benefit is that you will have more opportunities to work on new/lagging skills and/or movements which will, once again, allow you to progress more quickly.

But, I like my routine. Why are you changing it?
Remember, in CrossFit training we embrace randomness and avoid routine. This is true of the constantly varied nature of the WODs and should also be true of the training and rest days of any given week/month. With the 3-On, 1-Off pattern, even more variance will be present…which, again, will provide faster progress.

Does that mean I can’t come to the gym on Rest days?
That’s not what it means. We will now be open 7 days per week (except when Sunday is a Rest day on the schedule) and you are welcome to come in all 7 days. But, you will not be intensely hitting a WOD 7 days per week. On the “Rest/Skill” days, you will have choices about what you want to do!

When you come in on a scheduled rest day, you will have the option to:
(a) work on a movement or new skill (pull-ups, gymnastics, o-lifts, etc.).
(b) make up a WOD from the previous 3-day training rotation if you missed one.
(c) just hang out and socialize.

The “Rest/Skill” days will be very informal. CFC Instructors will be there as normal, on hand to help you with the movement/skill you want to work on or help facilitate the WOD you want to make up.

Please note: if you come in on a rest day to hang out or work on a movement/skill feel free to come in any time during the open hours. However, if you come in on a rest day to make up a WOD you missed in the prior 3-day training cycle, come to the class on time just like you normally would. All make up WODs will begin on the same watch, even if different people are doing different WODs.

What if I can only come in on certain days, like Monday through Friday?
That’s fine. Nothing changes on when you can or can’t come in and train (In fact, you now have 7 days a week to choose from!). Just understand that if you come in on a scheduled “Rest/Skill” day, you’ll have the choices outlined in the above question/answer.

But, I only workout 3x/week or 4x/week, on certain days. What if my days fall mostly on “Rest/Skill” days?
That will only happen occasionally as the 3-day-on, 1-day-off pattern prevents repetitive routine. Some of the days you you come in will be scheduled “Rest/Skill” days and you’ll have choices as to what you want to do/accomplish that day. If you want to make certain you hit the gym on primarily or exclusively WOD days, watch the site, following the 3-day-on rotation and come in those days.

Those times on Saturday and Sunday don’t work for me.
We’re doing the best we can.

I still don’t get it. Can you explain it to me again?
Sure. Re-read this entire post and if you still have questions, don’t hesitate to contact us or ask any of the CFC Instructors.

Wednesday – Burpee Challenge day 87
Thursday – Burpee Challenge day 88

WOD – to be done Wednesday or Thursday

For time (in any order):

Row 500m
30 Full circle Box Jumps (m:30in,f:24in)
30 Pull-ups
30 Ring dips
60 Walking Lunge steps with plate overhead (m:45lb,f:25lb)
30 Knees to Elbows
30 Push press (m:65lb,f:45lb)
30 GHD Hip Extensions
30 Wall Ball Shots 2-for-1s (m:12lb,f:10lb)
30 Burpees
10 Tire Flips
Run 400m

Post time and thoughts to comments.

Skill – to be done Wednesday or Thursday

Shoulder Press, Push Press, Push Jerk and/or Pull-ups

Post thoughts to comments.

Hey everyone,

I’m writing this to clarify a few things.  But first, I feel as though I need to apologize.  I thought I had adequately explained the benefits of inserting a rest day/skill day into the weekly training schedule.  After the last few days of feedback, however, I realize I didn’t do a good enough job.  For that, I ask for your fogiveness.

Now, let me explain more thoroughly the reasoning behind the rest day/skill day.

First, let’s look at the CrossFit.com training schedule.  3-on, 1-off, repeat.  Meaning, you train 3 days in a row and then take the 4th day off, then repeat.  So, obviously, your training days fall on different days from week to week.  You follow?  The benefit of training this way should be apparent.  Hit the WODs hard for 3 days in a row, at maximum intensity.  On the 4th day, when you’re feeling pretty hammered and in all honesty don’t have the ability to train at maximum capacity, you take a day off.  Then the next 3 day cycle begins and you are ready to go full bore again.  Make sense?  Sure it does.

Let’s compare that to a a 5-on, 2-off schedule.  Days 1 and 2 you can hit it hard.  Day 3 you are starting to feel the cumulative effects of days 1 and 2, but you still have enough to go hard again…just enough.  Day 4, you suck (for the 1+ year CFC has been in our current location, Thursday has consistently been our lowest attendance day!)!  Day 5 you’re a train wreck but you manage to pull out another workout anyway, but your muscular and neurological systems are overloaded and whether you know it or not, you are hovering very close to overtraining.

So, which training schedule is the more logical choice?

Since we, CrossFit Champions, don’t quite yet have the ability to run on a 3-on, 1-off schedule (though we will in the future), we have now implemented the next best thing!

3-on, 1-off, 2-on, 1-off (train M,T,W, rest Th, train F,S, rest Su)
or
2-on, 1-off, 3-on, 1-off (train M,T, rest W, train Th,F,S, rest Su)

What’s even better is, you don’t have to “rest” at home doing nothing on the scheduled “rest” day.  You can come in to the gym and work on skills.  Active rest!

Now, you may be a strict train M-F, rest S-Su person and may be a little disappointed that one of your weekly WODs has been “taken” from you.  You must not look at it this way.  You will still benefit more from 2-on, 1-off, 2-on, 2-off (with the middle off day being dedicated to skill work) than from trying to hit it hard 5-on, 2-off.  Trust us.  It’s true.

Here is what is going to happen.  Pay attention.  Folks that have been struggling for some time to get X movement down, finally get full range on Y or finally increase their strength capacity on Z will conquer these items that are most hindering their progression.  They will do this for 2 reasons; (1) additional rest (you need it whether you think so or not), and (2) much needed attention, review and practice of skills and new movements.

Even if it doesn’t make complete sense to you now, just give it some time.  You’ll see it happen.

I liked Pam’s latest post on her blog so much I wanted to repost it here.

CFCMatt

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“Accumulating injuries are the price we pay for not having sat around on our asses.”

- Rippetoe

I know its been a while since I blogged.  Its not for lack of want or trying.  Heck, I’ve got 5 topics started and in process in drafts.  They’re all deep and profound and require lots of thought and effort.  That’s my story anyway.  As for this quote…

I have this quote of Coach Rippetoe’s written up on the one board at the gym.  It’s one of the few quotes of Ripp’s that is ok enough to put up on the wall where mixed company can see it.  If you’re unfamiliar with Coach Rippetoe he is the owner of Wichita Falls Athletic Club, is the author of Starting Strength: Basic Barbell Training, Practical Programming for Strength Training and Strong Enough? Thoughts on Thirty Years of Barbell Training.  For anyone following Coach Rippetoe’s quotes on Facebook…well…they are all thought provoking in some manner and not all fit to print everywhere.  That’s cool.

Hardly a day passes that we don’t have someone come in with an injury of some sort, some new ache or pain that has never before been experienced in their training programs.  What a statement.  Most of our folks come from some form of fitness background, whether that be years in traditional gyms or bootcamp programs or long ago high school or college athletics.  The high school and college athletes have trained and competed injured and are aware that it is a normal part of training.   Plenty of the gym athletes haven’t looked at their training as a sport and are surprised by the soreness, the twitches and the aches involved in pushing their bodies past what they’ve previously done.  CrossFit falls into that vague arena not quite a sport and not quite just training.  We’re both.  So to train here you will end up with something sore/hurt/injured at some point.  It’s not on purpose and we try to avoid as much injury as possible but sh*t happens if you’re pushing yourself.

Recent examples of training through and around injuries would be – Lindsay almost has her ankle brace off for workouts (an injury she got playing soccer) and Stephanie has her broken ankle all trussed up for workouts so she can continue.  Mike had his shoulder rebuilt in December last year and was back in here long before the physical therapist gave an official ok.  He and Tami are practical and tough in their response to obstacles in a way most folks wouldn’t dream of being.  Something might be painful to do but if it’s necessary then it gets done because anything less than their best isn’t what they’re willing to live with.  Talk about tough!  These are just some examples of current athlete injuries and they don’t touch the chronic issues folks carry with them on a day to day basis.  Excessively tight hips, shoulders, backs.  Fused vertebrae, knees with multiple surgeries…you wouldn’t believe what folks walk in our doors with and shrug off when we suggest adjustments to workouts for them.  They’ve lived it for a while and wrapped their minds around where they are at.  The options are to sit life out or keep throwing punches.

I would venture to guess that the vast majority of professional athletes compete regularly with something not working right.  A back, shoulder, hip or knee bandaged, wrapped, braced or otherwise rehabbed a.s.a.p. after their event.  That’s life.  If we wait until all conditions are perfect before getting under that bar or stepping up to the starting line we might be waiting forever.  There is no perfect time.  There are no perfect conditions.  That’s the challenge of life.  Doing your absolute best with the conditions you are given at the time of the test.  Some things you can control as the athlete…your nutrition, stretching, practice…other things are what they are.  Wrap your mind around those things and get on with it already.  So step up to that bar and hit it.  You can whine about it later (in your car on the way home).  Here at the gym we’ll all sit around and share our injuries like vets comparing war wounds.  It’s not whining if you’re not going to let it stop you.  What it is is bonding and there is an appreciation for the toughness of the folks you train with.  These injuries are the price we pay for not sitting around on our asses and I love them!

CFCPam