The snatch, while fun, is a challenging lift to perform.  A high level of balance, timing, accuracy, coordination, and flexibility is required to perform the lift, never mind the strength and power that is needed to get the bar moving.  It is for that reason that assistance and skill [...]]]> Sunday, December 27, 2009

The snatch, while fun, is a challenging lift to perform.  A high level of balance, timing, accuracy, coordination, and flexibility is required to perform the lift, never mind the strength and power that is needed to get the bar moving.  It is for that reason that assistance and skill transfer movements for the snatch must be practiced.  These movements may not have the flash, flare, and sex appeal that the snatch proper does, but gaining proficiency in these assistance movements will lead to bigger weights and more frequent successes when moving to the actual O-lift itself.

And before any of you start pointing out that the glute-ham raises are isolation movements, we know.  Deal with it!  The truth of the matter is that the G-H raise is a great assistance movement that will do nothing but help improve your snatch, clean, jerk, squat, deadlift, and pretty well any other movement that requires the opening of the hip joint.  Indeed, consider including them as a part of nearly every warm-up or cool down for the next month or so and see what happens.

Workout

Pressing snatch balance 3-3-3 reps

Snatch balance 3-3-3 reps

rest 5 minutes

Complete 3 rounds for time of:

• 15 Glute-ham raises
• rest 1 minute

If it tastes good, it must be bad for you.  How often have you heard that?  We Paleo-ers know it’s not true (mmmm… bacon…) but there are many who believe “healthy eating” looks like dressing-less salads, dry bagels, and skinless chicken breasts.  But fat tastes good!  I like fat! [...]]]> Sunday, November 29, 2009

If it tastes good, it must be bad for you.  How often have you heard that?  We Paleo-ers know it’s not true (mmmm… bacon…) but there are many who believe “healthy eating” looks like dressing-less salads, dry bagels, and skinless chicken breasts.  But fat tastes good!  I like fat!  You like fat!  Our brains are made out of it!  Needless to say, if it’s good for you it should taste good, look good, be good.

A similar philosophy should govern your fitness.  Working out should be fun, and hard, and make you feel delicious.  Everyone has a different definition of “fun” (Murph, anyone?), but whether your fun is hundreds of pullups or a game of freeze-tag, enjoy it!  The internet is full of theories and analysis of whose regime is more effective, what will get you leaner faster, why one version of this movement is inferior to this other variation.  Some of this analysis is valid and valuable, especially if you’re a competitive athlete.  If you’re just looking to improve your longevity and quality of life, and the choice is between moving in a fun way and doing something you hate?  Do the fun thing, for heaven’s sake.  Lucky for all you CFers, our workouts are always new and challenging, and our community’s constant support keeps things friendly and, yes, fun.

Workout

Nasty Girls

Complete 3 rounds for time of:

• 50 squats
• 7 Muscle-ups
• 10 Hang power cleans (boys: 135#; girls: 95#)

Our fearless leaders, John and Machiko recently spent two days at the Moss Park Armoury being challenged, both physically and mentally… ten hours of squats on day one had the fittest bodies hurting by day two.  The CrossFit Level II Trainer Certification is the mental equivalent of Murph.  [...]]]>

deadlifts are anything but non-functional

Our fearless leaders, John and Machiko recently spent two days at the Moss Park Armoury being challenged, both physically and mentally… ten hours of squats on day one had the fittest bodies hurting by day two.  The CrossFit Level II Trainer Certification is the mental equivalent of Murph.  It’s tough.  And long.  An enormous amount of work, enough adrenaline and cortisol to sink a small ship, and eagle eyes on every slip-up or omission.  Nothing worth doing is easy, and the scoring at a Level II is anything but; the average attrition rate is upwards of 60%.  The athletes and trainers who elected to have their performance scrutinized set themselves apart by the very act of being open to critique.  As for those, like John and Machiko, who also managed to pass muster and receive their Level II Certificates?  Well, they are virtuosos.  Congratulations!

Workout

Deadlift 3-3-3 reps

“Next Time…”  How many times have you used this “stall” tactic. How many times have you decided you can’t do something before you even try.  How many times have you thought “I’m not good enough.”

There is a phrase in the CrossFit world…”better than yesterday” It sums up perfectly, what it’s all about. [...]]]>

“Next Time…”  How many times have you used this “stall” tactic. How many times have you decided you can’t do something before you even try.  How many times have you thought “I’m not good enough.”

There is a phrase in the CrossFit world…”better than yesterday” It sums up perfectly, what it’s all about. Constantly improving ourselves.  We don’t settle for “good enough” as the final destination…

But that doesn’t mean that on the journey you aren’t “good enough.”

You need to believe you are good enough.  This isn’t the same as “as good as.” Comparisons are useless in the quest to improve oneself.  Only you can answer the question “am I good enough”… and for everyone of us… the answer is yes.  As long as you believe in yourself, you will always be good enough. You don’t have to be a firebreather breaking PR’s everyday, you just have to show up and give it YOUR all. That alone makes you good enough.

This is CrossFit.   We don’t pick and choose who is eligible to join… CrossFit is for anyone and everyone.  Young, or old, a lifelong athlete or a novice, tall or small… we are all CrossFitters.  We have great accomplishments everyday that we don’t need to downplay by comparing to others.  We are our own competition, and others are our motivation.

Next time there is a level assessment, a community challenge, or a competition, don’t use excuses and find reasons you can’t take it on.   “Trying” alone, makes you good enough.  You are a member of the most supportive community out there, you won’t be judged, you will be encouraged and congratulated.  Failure is not recognized, only that you believed you could.

You are good enough…

Workout

Push Press 5-5-5-5-5

The body composition challenge starts in less than 2 weeks.  For some of you, this may be the first time venturing into the unknown world of Zaleo.  For others, a return to eating well after a summer of BBQ’s, ice cream and [...]]]>

Congrats to Competitors and Element CrossFit for a successful Challenge yesterday

The body composition challenge starts in less than 2 weeks.  For some of you, this may be the first time venturing into the unknown world of Zaleo.  For others, a return to eating well after a summer of BBQ’s, ice cream and patio beers.  Whatever the case, stay focused, stay committed… and reap the benefits of lean meats, fruits, vegetables and healthy fats.

There are many resources to help you learn more, motivate you to keep on track, and of course, offer tasty recipes.  Here is a sampling:

Cordain’s Paleo Page

Official Zone Website

Robb Wolf

Dr Eades Blog (author of Protein Power)

Zone Portion Quick Guide (great post!)

Block Calculator (for the food geek in all of us!)

Mark’s Daily Apple

CrossFit Balboa

The Fitness Spotlight

Performance Menu Recipes (from Catalyst Althletics)

Albany CrossFit Nutrition Blog

Eat! Move! Thrive (mmmmm…recipes)

Details of the Body Composition Challenge:

START DATE: Thursday, October 1st

END DATE: Monday, November 30th

ENTRY FEE: $25 ($20 goes towards prize money)

How the Challenge Works:

Get registered – Get your name on the list and pay the $25 entry (remember, $20 goes back in the “kitty” for prize money)

Get your measurements taken – Thursday, October 1st is the prelims. No baggy pants, please!

Eat clean! – Zaleo is the way to go! But make sure that you can sustain what you started. Being consistent is the key to your success!

SHOW UP for the final measurement – Monday, November 30th. Show us what you “lost”!!

Rules

Top 5 who show the most body fat % loss will receive prize money.

When the same body fat % loss shown, bigger gain in lean body mass break the tie.

Paleo, Zone, Atkins, whatever you like. Remember, though, you DON’T want to loose your lean body mass!

No food journal required. However, your coach will always be happy to help you.

This is a Challenge, but regardless of your final placing, just signing up is a WIN-WIN!

Workout

Tabata Mash Up

• Heavy Push Press
• Box Jumps 24″

This is your conscience writing.

Your Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy asked me to write this on their behalf.  Your Confidence and Inner Fire-breather got wind of it, and wanted representation as well.  They came to me with a concern and I drew the [...]]]>
Dearest You,

This is your conscience writing.

Your Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy asked me to write this on their behalf.  Your Confidence and Inner Fire-breather got wind of it, and wanted representation as well.  They came to me with a concern and I drew the short straw (darn the straw draw, I always lose) so here I am writing this letter to address their joint complaint.

They would like it to be clear they are very happy with Your hard work of late.  They know You put all of your efforts into making them better, and are very appreciative of this.

However, they are tired of always being in the background.  They want to shine, be in the spotlight, get some recognition and share the glory.

On this front, they are unhappy with You.

You see, they wanted to make an appearance at the CrossFit Ontario Challenge this past July.  They were sure they were ready but once again Self-Doubt out voted them, and they had to sit back and watch as You didn’t compete.  No fame

They know Self-Doubt can be very convincing and often gets his way, but they just don’t think it’s fair.  Why should Self-Doubt be the only one getting airtime?  They have feelings too…dreams, aspirations, needs!

They have therefore taken drastic measure that they feel were necessary to get Your attention.  They, with the help of Confidence, have kidnapped Self-Doubt and are making the following demands:

• they want Self-Doubt to keep his opinions to himself,  and not always over-ride the opinions of others
• they feel decisions of great magnitude, such as going for PR’s and competing in athletic events, should be put to vote with majority wins, and not always fall to Self-Doubt’s influence
• they would like their individual achievements celebrated instead of Self-Doubt always clouding these occasions

All parties are willing to negotiate however; they will not release Self-Doubt until they are guaranteed they will be fairly represented.

It is important for You to know that although is seems Guilt-Trip put them up to this, these demands are purely their own, and Guilt-Trip had no part in this.  Quite frankly, he’s just not that smart! 

To initiate discussions, they would like to put the Element CrossFit Challenge, coming next month, on the table for vote.  Let it be known that their vote is a unanimous “YAH” for all 10 members, plus guest votes from Confidence and Inner Fire-Breather.  The latter two feel badly about not stepping up for the CrossFit Ontario Challenge last month, and strongly endorse this vote as a means to make amends to the rest of the parties. 

Please consider the demands before You and take appropriate action.  Signing up today for this aforementioned challenge would be considered a sign of good will and greatly appreciated by the mentioned parties. 

Regards, Your Conscience
(acting on behalf of Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy, Confidence and Inner Fire-breather

Workout

As Many Rounds as Possible in 15 minutes of:

• 5 Clapping Push Ups
• 10 Box Jumps (20 inch)
• 15 Kettlebell Swings (boys: 24kg/girls: 16kg)