There are a lot of different things you might feel before an undertaking a workout like Murph. We set this up for May 1, sometime around November(?) so we all saw it coming. The general thought process behind that was that everyone would be months in and although it would be a challenge, for the most part we'd be ready. I believe that to be true of each and every athlete at C3. We haven't really done any specific training for this, but the ready state of the broad, general, inclusive fitness you forge when you train with CrossFit for a number of months means that if someone says to you, "OK, today we're going to do 100 Pull Ups, 200 Push Ups, 300 Air Squats, and lets put a 1mi run on both ends of it. 3-2-1 go!" You get excited about it! The average person would probably get dizzy just thinking about it. But you are no longer the average person. You are up for the challenge, you are ready to test your fitness against something you never thought you could do until now. "You are stronger than you think you are" isn't just a clever slogan we use-tomorrow we get to live it.
Friday
WOD
“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Our Friends in the North take on Murph
Tuesday, April 28, 2009
This is not for anyone,it's for everyone.
What does doing a workout prescribed mean?
Is the weight the first thing that pops into your mind? That's really only one,albeit important, ingredient. Let's illustrate it this way-when you think of a cheeseburger you are probably picturing the entire "sandwich" -of course the meat is the main ingredient- but if you ask for a cheeseburger and someone slaps a naked patty on your plate that's just not going to cut it. You see where this is going...there are other ingredients that are key. "BUNS!"-did somebody say buns? Its funny you should mention that because without getting YOUR buns where they should be in a workout the movement is likely being done with improper form or range of motion. Going below parallel in a squat or staying planked in a push up are two movements that come to mind. If you don't go the full range of motion in the movements in the workout-a critical ingredient is absent-it ain't a burger without a bun and it ain't prescribed without the range of motion that is required. As a side note that concept of going the entire distance should become very obvious if we liken it to the run or row. It would be silly if someone did 475m and we put their time on the board for the 500m row. Close but just not the same. That's how it is with things like chin over the bar, hips below parallel, locking out a press, full swing of the KB, chest to the deck burpee or push ups etc. As CrossFitters we hold a high standard for ourselves and it's only making us stronger faster and fitter.-Keep this in mind the next time you approach your WOD. This brings us to our next question...
How important is going Rx'd on a workout?
Well, let's go back to the Cheeseburger. There are some that are a manageable 6oz patty and a normal assortment of accompanying buns and various garnishes and condiments. Just about anyone could eat a whole one. Then you have your abnormally large American burger with a loaf on either end, a jar of pickles on it and each condiment left an empty bottle in its wake. Now depending entirely upon what you are capable of, you might decide that you are only going to eat what you can to call it a meal. For some that could mean the entire thing then it's in the pool an hour later for some laps. Many though would be better off just eating what they could handle. You see where this is going...if you got the burger for lunch and you are still at the table fighting back tears and vomit when everyone else is having dinner...who cares if you finish the cheeseburger? Some WOD's are just meant for the big boy's and girls, those who have developed the capacity over a long time. We are all pretty new to the Program and there is no shame in biting off what you can chew. You will get there the same way that Henry will someday be able to eat two of the colossal burgers, but for now he's growing with slightly smaller portions.
This brings me to the third point. In the classes among the other athletes-it's kinda more like an eating contest than a picnic. Understandably this will not always be pretty. There will be some ugly moments. But here still-we have standards. Obvious right? All the reps, and all of them done within acceptable standard- as quickly as possible. At the end of an eating contest is there a shred of cheese? Maybe a smear of catsup? Little leaf of lettuce left on the plate? You still ate the whole thing. But leave more than that on the table it was close but incomplete.
The final word.
There are standards in CrossFit because it is the art and science of measuring YOUR fitness. There is real, hard, evidence of what you are capable of after each WOD. You are able to compare it to yourself and to others. Let's honor the standards and feel good about the times and numbers that we post-no icky feelings from cutting corners or being too sloppy. Also don't feel shame if you scale to your level of fitness- that's what you are supposed to do. And of course all of the trainers have worked very hard and invested time money and incalculable energy into knowing how to help you understand the strongest most efficient way to attain to these standards and reach your fitness goals. So listen when we try to help you and if you need us to work with you we all love what we are doing. We all want the best for you and out of you. Please don't concern yourself too much with what other athletes are doing concerning these things-that's our job. Feel free to yell stuff at me when I'm working out-I love it, but that's about it. The best results come from getting the most out of the training that you receive and being exemplary in your standards.
We have built an awesome community together! I love each athlete and the amazing progress everyone has displayed! Let's keep the athletes strong and the community stronger-we've come a long way but we are just getting started. Let's keep getting stronger. Let's keep getting faster. Let's keep getting greater intensity, and let's do it all with integrity.
Wednesday
Bench Press
5-3-1-1-1
Weighted Pull Up
1-1-1-1-1
Is the weight the first thing that pops into your mind? That's really only one,albeit important, ingredient. Let's illustrate it this way-when you think of a cheeseburger you are probably picturing the entire "sandwich" -of course the meat is the main ingredient- but if you ask for a cheeseburger and someone slaps a naked patty on your plate that's just not going to cut it. You see where this is going...there are other ingredients that are key. "BUNS!"-did somebody say buns? Its funny you should mention that because without getting YOUR buns where they should be in a workout the movement is likely being done with improper form or range of motion. Going below parallel in a squat or staying planked in a push up are two movements that come to mind. If you don't go the full range of motion in the movements in the workout-a critical ingredient is absent-it ain't a burger without a bun and it ain't prescribed without the range of motion that is required. As a side note that concept of going the entire distance should become very obvious if we liken it to the run or row. It would be silly if someone did 475m and we put their time on the board for the 500m row. Close but just not the same. That's how it is with things like chin over the bar, hips below parallel, locking out a press, full swing of the KB, chest to the deck burpee or push ups etc. As CrossFitters we hold a high standard for ourselves and it's only making us stronger faster and fitter.-Keep this in mind the next time you approach your WOD. This brings us to our next question...
How important is going Rx'd on a workout?
Well, let's go back to the Cheeseburger. There are some that are a manageable 6oz patty and a normal assortment of accompanying buns and various garnishes and condiments. Just about anyone could eat a whole one. Then you have your abnormally large American burger with a loaf on either end, a jar of pickles on it and each condiment left an empty bottle in its wake. Now depending entirely upon what you are capable of, you might decide that you are only going to eat what you can to call it a meal. For some that could mean the entire thing then it's in the pool an hour later for some laps. Many though would be better off just eating what they could handle. You see where this is going...if you got the burger for lunch and you are still at the table fighting back tears and vomit when everyone else is having dinner...who cares if you finish the cheeseburger? Some WOD's are just meant for the big boy's and girls, those who have developed the capacity over a long time. We are all pretty new to the Program and there is no shame in biting off what you can chew. You will get there the same way that Henry will someday be able to eat two of the colossal burgers, but for now he's growing with slightly smaller portions.
This brings me to the third point. In the classes among the other athletes-it's kinda more like an eating contest than a picnic. Understandably this will not always be pretty. There will be some ugly moments. But here still-we have standards. Obvious right? All the reps, and all of them done within acceptable standard- as quickly as possible. At the end of an eating contest is there a shred of cheese? Maybe a smear of catsup? Little leaf of lettuce left on the plate? You still ate the whole thing. But leave more than that on the table it was close but incomplete.
The final word.
There are standards in CrossFit because it is the art and science of measuring YOUR fitness. There is real, hard, evidence of what you are capable of after each WOD. You are able to compare it to yourself and to others. Let's honor the standards and feel good about the times and numbers that we post-no icky feelings from cutting corners or being too sloppy. Also don't feel shame if you scale to your level of fitness- that's what you are supposed to do. And of course all of the trainers have worked very hard and invested time money and incalculable energy into knowing how to help you understand the strongest most efficient way to attain to these standards and reach your fitness goals. So listen when we try to help you and if you need us to work with you we all love what we are doing. We all want the best for you and out of you. Please don't concern yourself too much with what other athletes are doing concerning these things-that's our job. Feel free to yell stuff at me when I'm working out-I love it, but that's about it. The best results come from getting the most out of the training that you receive and being exemplary in your standards.
We have built an awesome community together! I love each athlete and the amazing progress everyone has displayed! Let's keep the athletes strong and the community stronger-we've come a long way but we are just getting started. Let's keep getting stronger. Let's keep getting faster. Let's keep getting greater intensity, and let's do it all with integrity.
Wednesday
Bench Press
5-3-1-1-1
Weighted Pull Up
1-1-1-1-1
Monday, April 27, 2009
From the CrossFit Journal "What is Fitness?"
"There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. (See “General Physical Skills”, pg. 4, for definitions.) You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice."
-Greg Glassman
Tuesday
WOD
'Nancy'
5 Rounds For Time
15 Over Head Squats 95/65
400m Run
It doesn't get any more basic than this-Andy Petranek just qualified to go to the CrossFit games and he's over 40! Way to go! Do you see yourself crossfitting well int your 'golden years'? Did you know that there are grandmothers in their 80's who CrossFit?
"There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. (See “General Physical Skills”, pg. 4, for definitions.) You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice."
-Greg Glassman
Tuesday
WOD
'Nancy'
5 Rounds For Time
15 Over Head Squats 95/65
400m Run
It doesn't get any more basic than this-Andy Petranek just qualified to go to the CrossFit games and he's over 40! Way to go! Do you see yourself crossfitting well int your 'golden years'? Did you know that there are grandmothers in their 80's who CrossFit?
Sunday, April 26, 2009
Nothing is really work unless you would rather be doing something else.
- James M. Barrie
There are a couple of very important benchmark workouts that we are training for. If you give it your all and get proper nutrition and recovery these next couple cycles you may hit some very exciting Pr's. Isn't that usually true...yes but more so now than ever.
Thruster
5-3-3-1-1-1
10 Min AMRAP
5 CTB Pull Ups
7 Push Ups
9 Wall Ball 20/14
Kinda Strong!?!?!?
- James M. Barrie
There are a couple of very important benchmark workouts that we are training for. If you give it your all and get proper nutrition and recovery these next couple cycles you may hit some very exciting Pr's. Isn't that usually true...yes but more so now than ever.
Thruster
5-3-3-1-1-1
10 Min AMRAP
5 CTB Pull Ups
7 Push Ups
9 Wall Ball 20/14
Kinda Strong!?!?!?
Friday, April 24, 2009
I am excited for tomorrow-The weather is going to be nice and I am going to bring the grill. We will play some wiffleball or kickball depending on the popular vote, and the first official clinic is tomorrow-The Pose Running Work Shop. I though the only thing that could improve on the day would be if the workout were...
Saturday
WOD
"Baseline"
500m row
40 Squats
30 Sit ups
20 Push Ups
10 Pull Ups
I thought it would be fun to revisit the baseline for any that got their start that way-I know it's not much but there is something to be said for this one. We will warm up the same way a new athlete warms up for this one and then we will have races for those wishing to participate.
You can also make up a missed workout and/or work on skills and drills.
From The Zone Diet Newsletter-Lisa Zeigel It reminds me of the saying we have in CrossFit -"Don't use a machine,Become one."
If you go inside any newer gym, you might see examples of the latest high-tech equipment designed to target certain body parts. Some are fantastically built. I crack up when I see a machine the size of my car but designed to only work, say, the calves or the shoulders (both relatively small muscle groups). And certainly if you watch late-night television, you will notice a plethora of gadgets and gizmos being hawked to target the inner thighs, the abs (that goes without saying), and other troublesome anatomical appendages.
Saturday
WOD
"Baseline"
500m row
40 Squats
30 Sit ups
20 Push Ups
10 Pull Ups
I thought it would be fun to revisit the baseline for any that got their start that way-I know it's not much but there is something to be said for this one. We will warm up the same way a new athlete warms up for this one and then we will have races for those wishing to participate.
You can also make up a missed workout and/or work on skills and drills.
From The Zone Diet Newsletter-Lisa Zeigel It reminds me of the saying we have in CrossFit -"Don't use a machine,Become one."
If you go inside any newer gym, you might see examples of the latest high-tech equipment designed to target certain body parts. Some are fantastically built. I crack up when I see a machine the size of my car but designed to only work, say, the calves or the shoulders (both relatively small muscle groups). And certainly if you watch late-night television, you will notice a plethora of gadgets and gizmos being hawked to target the inner thighs, the abs (that goes without saying), and other troublesome anatomical appendages.
Thursday, April 23, 2009
TGIF-TFTB! What do you think this might mean? Tell us in the comments. Hopefully I remember.
This weekend we are pleased to have the running clinic with Tim and Nicole-certified POSE running instructors. If you think that you might at some time run or know someone that will run-ever-like in workouts as well. COME TO THE CLINIC! Myself Sarah,Chad and Jessie already went trough it and it was awesome-this is not to be missed! The times are Saturday at 2 and Sunday at 3. See you there!
Saturday is supposed to be really nice out so I am bringing my grill to the box. We will probably play a little kickball or wiffleball in addition to a short WOD and put some meat on the grill. Bring some thing if you like. If I see soda I'm going to chuck it into the soccer field.
Friday
WOD
Back Squat 3x3
Tabata
Burpees
Knees To Elbows
SDLHP
ELB-Everyone Loves Burpees
This weekend we are pleased to have the running clinic with Tim and Nicole-certified POSE running instructors. If you think that you might at some time run or know someone that will run-ever-like in workouts as well. COME TO THE CLINIC! Myself Sarah,Chad and Jessie already went trough it and it was awesome-this is not to be missed! The times are Saturday at 2 and Sunday at 3. See you there!
Saturday is supposed to be really nice out so I am bringing my grill to the box. We will probably play a little kickball or wiffleball in addition to a short WOD and put some meat on the grill. Bring some thing if you like. If I see soda I'm going to chuck it into the soccer field.
Friday
WOD
Back Squat 3x3
Tabata
Burpees
Knees To Elbows
SDLHP
ELB-Everyone Loves Burpees
Wednesday, April 22, 2009
Opportunity is missed by most people because it is dressed in overalls and looks like work.
- Thomas A. Edison
We had fun today! A new WOD "Griplar" was born-it will be a board WOD in the future showing up as 5min on 1min rest 3 rounds. Also after some folks stuck around and had a -"hey I bet you can't jump on the tallest box with a big shaky stack of 45's on it" contest- we added a category on the board "highest box jump."
Thursday
WOD
Shoulder Press
1-1-1-1-1-1-1
Rip says whip the hip.
- Thomas A. Edison
We had fun today! A new WOD "Griplar" was born-it will be a board WOD in the future showing up as 5min on 1min rest 3 rounds. Also after some folks stuck around and had a -"hey I bet you can't jump on the tallest box with a big shaky stack of 45's on it" contest- we added a category on the board "highest box jump."
Thursday
WOD
Shoulder Press
1-1-1-1-1-1-1
Rip says whip the hip.
Tuesday, April 21, 2009
First off thank you to Tim and Nicole for the poem. Sarah and I are honored to have you as friends. It is on the cubby's right now I hope everybody takes the time to read it.
Pat "The Athlete" Leary brought it to a whole new level today during the squat cleans for the 'Elizabeth' WOD. Pat also ran a 6 minute mile the other day-our current record! Keep up the great work, man!
Wednesday
WOD
AMRAP 15 Minutes
3 Deadlifts (Suggested Weight 315/220)
5 Box Jumps 30/24
7 Pull Ups
Tomorrows warm up!
Another Parkour Tutorial
Pat "The Athlete" Leary brought it to a whole new level today during the squat cleans for the 'Elizabeth' WOD. Pat also ran a 6 minute mile the other day-our current record! Keep up the great work, man!
Wednesday
WOD
AMRAP 15 Minutes
3 Deadlifts (Suggested Weight 315/220)
5 Box Jumps 30/24
7 Pull Ups
Tomorrows warm up!
Another Parkour Tutorial
Monday, April 20, 2009
Sunday, April 19, 2009
Saturday, April 18, 2009
Friday, April 17, 2009
Were playing softball tomorrow at 1:00pm
There will not be a 7am so bring your glove at 1 and let's hope for lot's of sun! We are meeting at CrossFit and walking to the field.
Saturdays are a great time to bring that friend that needs to meet the crew and see how much fun we have. Then we can crush them with a surprise baseline! Just kidding-kind of.
Creepy or funny? Post to comments.
There will not be a 7am so bring your glove at 1 and let's hope for lot's of sun! We are meeting at CrossFit and walking to the field.
Saturdays are a great time to bring that friend that needs to meet the crew and see how much fun we have. Then we can crush them with a surprise baseline! Just kidding-kind of.
Creepy or funny? Post to comments.
Thursday, April 16, 2009
"Show Up, Don't Quit."
Andy Petranek
(Lynne decimated me today.) Great work to all who participated in 'Lynne'-that wod has the fun aspect of everyone getting to have a cheering section since we are all resting between rounds and I liked the atmosphere.
We are getting some really strong performances and everyone is showing great effort at honing in their technique. I love that CrossFit makes you think about moving well.
We have a bit of a most wanted list going on these days-
Al
Danielle
Molly-yes you missy
We want to see you guys soon.
The WOD for tomorrow...
Friday
'Tim'
AMRAP 20
15 Thrusters 95/65
400m
We love ya Tim-EVERYONE please show up and give it the old college try on this one. We are the test group for a debate on Dutch's blog-"Which suck worse" (which is a better movement) Thrusters or Squat Clean and Jerks. You can guess what one of the WOD's will be next week. We are looking to get some fairly conclusive data on this from a number of athletes.
Coach Jerry Hill Puts em through thrusters-try and pick up on the cues
Parkour continued "The Butterfly Twist"
Andy Petranek
(Lynne decimated me today.) Great work to all who participated in 'Lynne'-that wod has the fun aspect of everyone getting to have a cheering section since we are all resting between rounds and I liked the atmosphere.
We are getting some really strong performances and everyone is showing great effort at honing in their technique. I love that CrossFit makes you think about moving well.
We have a bit of a most wanted list going on these days-
Al
Danielle
Molly-yes you missy
We want to see you guys soon.
The WOD for tomorrow...
Friday
'Tim'
AMRAP 20
15 Thrusters 95/65
400m
We love ya Tim-EVERYONE please show up and give it the old college try on this one. We are the test group for a debate on Dutch's blog-"Which suck worse" (which is a better movement) Thrusters or Squat Clean and Jerks. You can guess what one of the WOD's will be next week. We are looking to get some fairly conclusive data on this from a number of athletes.
Coach Jerry Hill Puts em through thrusters-try and pick up on the cues
Parkour continued "The Butterfly Twist"
Wednesday, April 15, 2009
Congrats to Mikey B. who had two big Pr's 20lbs on the press and 30lbs on the deadlift! After our Nicole WOD! Pictures soon.
Tomorrow we do...
WOD
Lynne
Body Weight Bench Press For Max Reps
Pull Ups For Max Reps
5 Rounds-Rest as needed between rounds and score number of reps.
If you can't bench your BW 1.scale the weight or2.Do ring push ups or3. Do push ups.
One of the origional CrossFit allstars Brendan G takes on Lynne. (I'd like to see a tiny bit more height on the pull ups-but still awesome work)
From the ongoing Parkour series-'The Kong Vault'
Tomorrow we do...
WOD
Lynne
Body Weight Bench Press For Max Reps
Pull Ups For Max Reps
5 Rounds-Rest as needed between rounds and score number of reps.
If you can't bench your BW 1.scale the weight or2.Do ring push ups or3. Do push ups.
One of the origional CrossFit allstars Brendan G takes on Lynne. (I'd like to see a tiny bit more height on the pull ups-but still awesome work)
From the ongoing Parkour series-'The Kong Vault'
Tuesday, April 14, 2009
Monday, April 13, 2009
You guys are getting ridiculously fit. Jane with 8 pull ups, Nicole with a 200lb DL Jared heaving up 465! McGuire,Boisvert,Tim,Bobby all PR'ing their squats... there are so many! Lets keep going! Don't be shy add your accomplishment if I left it out to the comments-we love to hear it.
So far we have 1 person that confirmed that they want to be included in the Running workshop April 25th and 26th. The times are 2pm on Saturday the 25th and 3pm on Sunday the 26th-which means that the open gym that Sunday will be cancelled for the Running workshop. Please e-mail me and confirm weather or not you are going to want to be included. Again the cost is 25$ for members of C3.
Tuesday
WOD
Snatch Progression and possibly a little bit of weight if you are comfortable and cape able. Followed by...
50-40-30-20-10
KB Swings 1.5/1
Sit Ups
It's doable Matty and I did it in less than 10 min this afternoon.
Here's another sampler from my latest obsession...
The roll-Don't do it from these heights but you might practice this off a box onto the crash pad at the Box.
More extensive look and more advanced-stop me if I try to Jump off of the top of the Bathroom tomorrow.
So far we have 1 person that confirmed that they want to be included in the Running workshop April 25th and 26th. The times are 2pm on Saturday the 25th and 3pm on Sunday the 26th-which means that the open gym that Sunday will be cancelled for the Running workshop. Please e-mail me and confirm weather or not you are going to want to be included. Again the cost is 25$ for members of C3.
Tuesday
WOD
Snatch Progression and possibly a little bit of weight if you are comfortable and cape able. Followed by...
50-40-30-20-10
KB Swings 1.5/1
Sit Ups
It's doable Matty and I did it in less than 10 min this afternoon.
Here's another sampler from my latest obsession...
The roll-Don't do it from these heights but you might practice this off a box onto the crash pad at the Box.
More extensive look and more advanced-stop me if I try to Jump off of the top of the Bathroom tomorrow.
Saturday, April 11, 2009
PLEASE NOTE THE SCHEDULE CHANGES
The following Schedule changes are effective Monday April 13, 2009
AM- M-F 6:30 AM
Tuesday and Thursday 1PM
PM- 4 and 5 PM
M,W,F 4,5&6PM
The running workshop with our running endurance certified trainers, Tim and Nicole Gange, will take place on April 25th and 26th for 1 hour both days. The cost is 25$ and we ask that you pre-register as soon as possible. After we get a final number of C3 members we are considering letting the public attend for 35$.
New study points to superiority of the Zone Diet
By Dr. Barry Sears
The two major problems that plague diet studies are (1) they are too short in duration, and (2) the subjects rarely maintain the diet they were supposed to follow. In a recent study published in the Journal of Nutrition with Don Layman of the University of Illinois as lead author, both these problems were overcome. In this study done at two separate locations, 130 obese men and women were placed on iso-caloric diets (1,700 calories for females and 1,900 calories for males). Half were following the Zone Diet guidelines (30 percent protein, 40 percent carbohydrates, and 30 percent fat), and other half were following the USDA Food Pyramid dietary guidelines (15 percent protein, 55 percent carbohydrates and 30 percent fat). The subjects had weekly educational meetings to maintain the appropriate diets.
At the end of one year, those on the Zone Diet had lost 38 percent more fat mass than those on the USDA Food Pyramid diet. The LDL levels were the same in both groups, but the triglyceride levels were much lower and the HDL higher for those following the Zone Diet. As Don Layman stated, “studies that report there is no difference among diets also report that subjects were not carefully following the diets. It is very important to realize the difference between diet compliance and diet effectiveness.” Bottom line—the Zone Diet is once again more effective than the usual low-fat, high-carbohydrate diet where virtually everyone fails to maintain initial weight loss.
Monday
WOD
CrossFit Total
Work up to your 1RM
Back Squat
Shoulder Press
Deadlift
Total all 3 for your "Total"
Here is the first of many in the "Simple Parkour" series. I encourage you to try all of them on a regular basis if you are looking for skills and drills to perform.
AM- M-F 6:30 AM
Tuesday and Thursday 1PM
PM- 4 and 5 PM
M,W,F 4,5&6PM
The running workshop with our running endurance certified trainers, Tim and Nicole Gange, will take place on April 25th and 26th for 1 hour both days. The cost is 25$ and we ask that you pre-register as soon as possible. After we get a final number of C3 members we are considering letting the public attend for 35$.
New study points to superiority of the Zone Diet
By Dr. Barry Sears
The two major problems that plague diet studies are (1) they are too short in duration, and (2) the subjects rarely maintain the diet they were supposed to follow. In a recent study published in the Journal of Nutrition with Don Layman of the University of Illinois as lead author, both these problems were overcome. In this study done at two separate locations, 130 obese men and women were placed on iso-caloric diets (1,700 calories for females and 1,900 calories for males). Half were following the Zone Diet guidelines (30 percent protein, 40 percent carbohydrates, and 30 percent fat), and other half were following the USDA Food Pyramid dietary guidelines (15 percent protein, 55 percent carbohydrates and 30 percent fat). The subjects had weekly educational meetings to maintain the appropriate diets.
At the end of one year, those on the Zone Diet had lost 38 percent more fat mass than those on the USDA Food Pyramid diet. The LDL levels were the same in both groups, but the triglyceride levels were much lower and the HDL higher for those following the Zone Diet. As Don Layman stated, “studies that report there is no difference among diets also report that subjects were not carefully following the diets. It is very important to realize the difference between diet compliance and diet effectiveness.” Bottom line—the Zone Diet is once again more effective than the usual low-fat, high-carbohydrate diet where virtually everyone fails to maintain initial weight loss.
Monday
WOD
CrossFit Total
Work up to your 1RM
Back Squat
Shoulder Press
Deadlift
Total all 3 for your "Total"
Here is the first of many in the "Simple Parkour" series. I encourage you to try all of them on a regular basis if you are looking for skills and drills to perform.
Friday, April 10, 2009
Saturday
CrossFit Dodge Ball
Red Ball-4 Burpees
Blue Ball-5 Burpees
Yellow Ball- 8 Burpees
Green Ball 10 Burpees
The game will go for 30 Minutes afterward feel free to pick a lift that you want to practice.
Rules
Please don't aim for the head unless they really deserve it.
If you are hit with a ball perform the designated amount of Burpees assigned to the color you were hit with.
You can block another ball with a ball you are already holding and no one does burpees
If you can't block the ball and you are hit with a ball -you do the burpees.
Catch the ball and the person that threw it does the burpees.
After the burpees are completed you re-enter the game.
Time is up at 30 minutes. Whoever did the fewest burpees wins!
As hilarious as this is- please go easy if there are kids present...
CrossFit Dodge Ball
Red Ball-4 Burpees
Blue Ball-5 Burpees
Yellow Ball- 8 Burpees
Green Ball 10 Burpees
The game will go for 30 Minutes afterward feel free to pick a lift that you want to practice.
Rules
Please don't aim for the head unless they really deserve it.
If you are hit with a ball perform the designated amount of Burpees assigned to the color you were hit with.
You can block another ball with a ball you are already holding and no one does burpees
If you can't block the ball and you are hit with a ball -you do the burpees.
Catch the ball and the person that threw it does the burpees.
After the burpees are completed you re-enter the game.
Time is up at 30 minutes. Whoever did the fewest burpees wins!
As hilarious as this is- please go easy if there are kids present...
Thursday, April 9, 2009
Some very good advice from our friends in San Fran at LaLanne Fitness...
"I recently got back into the habit of drinking 1 gallon of water every day and I can't tell you how great I feel. I am telling you, it was like MAGIC, over nite my waist got tighter and leaner! There are many reasons to drink lots of water. On a physiological level, every chemical reaction in the human body requires one water (H2O) molecule! This means that the more water you have in your system, the faster your body will digest food, breakdown bodyfat and build lean muscle. If you are dehydrated, both performance and health will decline. When I forget to stay hydrated, I feel fatigued and do not recovery at the same rate. If you want to get lean, have more energy and just feel better in general, make the effort to drink more water. The way I make sure to get a full gallon each day is by using a crystal geyser jug which can be found at your local grocery store."
Friday
WOD
We Call It ..."Husband Killer"
Without Putting The Bar Down...
As many reps as possible Power cleans in 10 minutes 135/85
Foul for dropping the Bar-Penalty 10 Pull Ups
This great Idea came from the trainers at Sarah and Nicole's Cert in NJ this past February.
"I recently got back into the habit of drinking 1 gallon of water every day and I can't tell you how great I feel. I am telling you, it was like MAGIC, over nite my waist got tighter and leaner! There are many reasons to drink lots of water. On a physiological level, every chemical reaction in the human body requires one water (H2O) molecule! This means that the more water you have in your system, the faster your body will digest food, breakdown bodyfat and build lean muscle. If you are dehydrated, both performance and health will decline. When I forget to stay hydrated, I feel fatigued and do not recovery at the same rate. If you want to get lean, have more energy and just feel better in general, make the effort to drink more water. The way I make sure to get a full gallon each day is by using a crystal geyser jug which can be found at your local grocery store."
Friday
WOD
We Call It ..."Husband Killer"
Without Putting The Bar Down...
As many reps as possible Power cleans in 10 minutes 135/85
Foul for dropping the Bar-Penalty 10 Pull Ups
This great Idea came from the trainers at Sarah and Nicole's Cert in NJ this past February.
Wednesday, April 8, 2009
Thursday
WOD
'Griff'
As Fast as You Can
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
I am going to try and get 800m meters marked out by tomorrow so that we can do this on a straight away.
For those of you interested in doing an endurance event-here is an interview with Brian McKenzie from crossfitendurance.com found at TrimaxNewsCenter.com This is a real break from the school of log zillions of hours to train for a long event. Good news for those of us without the extra 20 hrs a week.
TriMax News Center
Brian MacKenzie of CrossFit Endurance—The Most Dangerous Man in Endurance Training!
So, you want to do your first endurance event (anything over 2 hrs)? I know, you’re thinking where to begin? I mean, if you want to run 26.2 miles or swim, bike and run 140.6 miles or run an ultra marathon (anything over 50 miles), you’ve got to put in the hours, right? I mean at least 14-30 hrs per week to be really ready and to do your best, right? Wrong.
How about getting your deadlift up to 460. Instead of your “Sunday run” of 2 hours, you work on getting your back squat up to 350? Sounds insane doesn’t it? Not when you find out that the guys doing just this kind of work are averaging less than 9 hours per week of training and are finishing 100 mile runs only a handful of hours behind such endurance legends like Dean Karnazes. Brian MacKenzie and his team at CrossFit Endurance are shaking up the world of endurance training by teaching technique, adding intensity and then doing it faster in all their regimens.
In short, they are executing no more than 6 total body weightlifting/gymnastics and metabolic conditioning efforts per week (rarely more than 20 minutes in duration) along with 2-3 incremental high intensity tempo and/or interval protocols that are yielding groundbreaking results. His site, www.crossfitendurance.com is meant as an enhancement to the regimens prescribed at www.crossfit.com. Brian himself has done multiple races at the 50-100 mile running distances and has completed Ironman Canada among his other feats. What’s even more shocking is that Brian has only been in this endurance game for about 6 years! Also, Brian weighs almost 200 lbs and deadlifts 460 while back squatting almost 350! How does this regimen possibly prepare him for ultra events? Read on…
How do you overcome the status quo and endless volumes of data that virtually mandate a long, slow distance regimen vs. short term, high intensity program?
Uh, which studies are you referring to? If you could show me any study that proves LSD is in any way, shape or form, better than anaerobic training I’d love to see it! This is the problem with most endurance athletes... They believe for some reason that there is evidence that “neurotic and obsessed” is a study or form of training. It isn’t, nor has it ever been proven. It is still theory, and “folk lore”! Meaning a bunch of neurotic out of shape fat people believed because professional athletes can train long hours they can. Unfortunately it doesn’t work, which is why they are fat, and slow!
What was the key race for you that proved your theory and how scared were you on the start line considering only doing 6-8 hrs of training per week?
Western States 100 was the first race I did that had a lot more strength and conditioning in it. I averaged like 10.5hrs of training per week. The Angeles Crest 100 was the big race that proved what we did hit the mark. I was pretty confident at the start. Sure I had moments along the way where I was questioning it. You don’t show up to a 100 mile run under confident, and when I was there, I knew I was finishing that day. For the most part this training makes you more confident than anything else. We’ve coined a new word along with some friends in CrossFit that describes what we are... It’s called “UnScared”. The art of dealing with fear. I knew what I was getting into, I know what pain comes from running 100 miles, and I also know what pain comes from doing a sub 3 minute “Fran” (a 21-15-9 repetition weight training workout alternating ‘thrusters’ and pull ups for time) or a 5 x 5 heavy squat day. I am more scared of “Fran” and the heavy squats!
If Chris McCormack came to you and said "I want to win Kona this year (again)" how would you train him?
I’d tell him I can’t train him. An athlete like that is such a specialist that it would take me 2-3 years just to get him moving correctly enough to handle what I wanted to do to him. If I had 2-3 years and we could change his nutrition, and put some size and strength on him, all the while he still could move efficiently, then I would never let him do an unnecessary mile or minute of training again. Unfortunately, he probably wouldn’t be able to wrap his head around that, and have a break down, and secretly go out and swim/bike/run real long. I can’t give you his code for training because they are all different, but I can tell you he would not only not survive with me but would not win Kona if I only had a year.
You advocate overall body strength work and high intensity metabolic conditioning--which is more important to establish first?
Met-Con. Although Mark Rippetoe and several others that I consider peers and mentors would say strength.
What are your top 2-3 keys to overcoming the hype of long, slow distance work for those you coach?
I have 1 key point for this... If I coach you, and you decide to go longer than I tell you, you just decided to get coached by someone else. Ask around and you will hear from former athletes I coached. They can’t hide it from me either. It;s real obvious when they do it, because they can’t recover and go hard the next time I need them to. It’s the same thing with a crappy diet too.
How do you train your newbie long, slow distance addicts to draw more strength from the CrossFit Endurance way?
Pull them away from LSD and get them CrossFitting and Strength training 4-6 times a week.
What are the most valuable weight training movements to improve running and cycling performance?
HEAVY Squats and HEAVY Deadlifts... When I say squat, I don’t mean the kind your doctor says don’t do either. Your ass needs to be below parallel so that “it” (your ass) can experience what it does for a living.
When you look back at all the endless hours you spent in long, slow distance work you did prior to CrossFit Endurance, what are your biggest regrets?
Not one! We basically wrote a PHD in our experience from LSD to CFE. Will we ever be recognized like that? Not by anyone I care to be around or look up too. I’ve studied HR, VO2 Max, blood lactate, and everything that goes with it. I’ve got 5+ years of heart rate data on clients and my own training. I’ve got a VO2 Machine that I used to use for everyone I trained. I’ve personally tested blood lactate levels on hundreds of athletes. It all came down to this... When we got rid of the slow stuff, added intensity, and heavy weights, everyone got faster, and everyone got healthier.
When you think about how you'd like to go faster in your next Ultra Marathon event, what areas do you focus most on?
Speed!
What are the 3 biggest mistakes you see endurance athletes make and how would you suggest they change?
Nutrition, Training, Recovery. I know this is vague, but there is so much wrong we could write a book on it. All of the nutrition sucks in endurance sports... Get rid of the supplements and start adding real food. Training: stop running, riding, and swimming all day, it doesn’t make you faster! You are quad dominant, and your hips don’t work for Christ's sake. Learn to move correctly, and lift heavy... Then go really fast! I’d also like to throw in that none of them look at their particular sport as a skill, and because of this they will never do what they love for a long time. PERIOD!
Brian MacKenzie
Born: October 20, 1974
Age: 34
First Triathlon: Newport Beach Sprint Triathlon May 2002
Turned Pro: N/A
Lives: Costa Mesa, CA
Career at a glance
Angeles Crest 100 mile run, 2007 34th 27:39
estern States 100 mile run, 2006, 89th, 26:47
Mt Disappointment 50k run, 2006, 26th, 5:47:11
Ironman Canada 2004 478th, 11:33:47
WOD
'Griff'
As Fast as You Can
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
I am going to try and get 800m meters marked out by tomorrow so that we can do this on a straight away.
For those of you interested in doing an endurance event-here is an interview with Brian McKenzie from crossfitendurance.com found at TrimaxNewsCenter.com This is a real break from the school of log zillions of hours to train for a long event. Good news for those of us without the extra 20 hrs a week.
TriMax News Center
Brian MacKenzie of CrossFit Endurance—The Most Dangerous Man in Endurance Training!
So, you want to do your first endurance event (anything over 2 hrs)? I know, you’re thinking where to begin? I mean, if you want to run 26.2 miles or swim, bike and run 140.6 miles or run an ultra marathon (anything over 50 miles), you’ve got to put in the hours, right? I mean at least 14-30 hrs per week to be really ready and to do your best, right? Wrong.
How about getting your deadlift up to 460. Instead of your “Sunday run” of 2 hours, you work on getting your back squat up to 350? Sounds insane doesn’t it? Not when you find out that the guys doing just this kind of work are averaging less than 9 hours per week of training and are finishing 100 mile runs only a handful of hours behind such endurance legends like Dean Karnazes. Brian MacKenzie and his team at CrossFit Endurance are shaking up the world of endurance training by teaching technique, adding intensity and then doing it faster in all their regimens.
In short, they are executing no more than 6 total body weightlifting/gymnastics and metabolic conditioning efforts per week (rarely more than 20 minutes in duration) along with 2-3 incremental high intensity tempo and/or interval protocols that are yielding groundbreaking results. His site, www.crossfitendurance.com is meant as an enhancement to the regimens prescribed at www.crossfit.com. Brian himself has done multiple races at the 50-100 mile running distances and has completed Ironman Canada among his other feats. What’s even more shocking is that Brian has only been in this endurance game for about 6 years! Also, Brian weighs almost 200 lbs and deadlifts 460 while back squatting almost 350! How does this regimen possibly prepare him for ultra events? Read on…
How do you overcome the status quo and endless volumes of data that virtually mandate a long, slow distance regimen vs. short term, high intensity program?
Uh, which studies are you referring to? If you could show me any study that proves LSD is in any way, shape or form, better than anaerobic training I’d love to see it! This is the problem with most endurance athletes... They believe for some reason that there is evidence that “neurotic and obsessed” is a study or form of training. It isn’t, nor has it ever been proven. It is still theory, and “folk lore”! Meaning a bunch of neurotic out of shape fat people believed because professional athletes can train long hours they can. Unfortunately it doesn’t work, which is why they are fat, and slow!
What was the key race for you that proved your theory and how scared were you on the start line considering only doing 6-8 hrs of training per week?
Western States 100 was the first race I did that had a lot more strength and conditioning in it. I averaged like 10.5hrs of training per week. The Angeles Crest 100 was the big race that proved what we did hit the mark. I was pretty confident at the start. Sure I had moments along the way where I was questioning it. You don’t show up to a 100 mile run under confident, and when I was there, I knew I was finishing that day. For the most part this training makes you more confident than anything else. We’ve coined a new word along with some friends in CrossFit that describes what we are... It’s called “UnScared”. The art of dealing with fear. I knew what I was getting into, I know what pain comes from running 100 miles, and I also know what pain comes from doing a sub 3 minute “Fran” (a 21-15-9 repetition weight training workout alternating ‘thrusters’ and pull ups for time) or a 5 x 5 heavy squat day. I am more scared of “Fran” and the heavy squats!
If Chris McCormack came to you and said "I want to win Kona this year (again)" how would you train him?
I’d tell him I can’t train him. An athlete like that is such a specialist that it would take me 2-3 years just to get him moving correctly enough to handle what I wanted to do to him. If I had 2-3 years and we could change his nutrition, and put some size and strength on him, all the while he still could move efficiently, then I would never let him do an unnecessary mile or minute of training again. Unfortunately, he probably wouldn’t be able to wrap his head around that, and have a break down, and secretly go out and swim/bike/run real long. I can’t give you his code for training because they are all different, but I can tell you he would not only not survive with me but would not win Kona if I only had a year.
You advocate overall body strength work and high intensity metabolic conditioning--which is more important to establish first?
Met-Con. Although Mark Rippetoe and several others that I consider peers and mentors would say strength.
What are your top 2-3 keys to overcoming the hype of long, slow distance work for those you coach?
I have 1 key point for this... If I coach you, and you decide to go longer than I tell you, you just decided to get coached by someone else. Ask around and you will hear from former athletes I coached. They can’t hide it from me either. It;s real obvious when they do it, because they can’t recover and go hard the next time I need them to. It’s the same thing with a crappy diet too.
How do you train your newbie long, slow distance addicts to draw more strength from the CrossFit Endurance way?
Pull them away from LSD and get them CrossFitting and Strength training 4-6 times a week.
What are the most valuable weight training movements to improve running and cycling performance?
HEAVY Squats and HEAVY Deadlifts... When I say squat, I don’t mean the kind your doctor says don’t do either. Your ass needs to be below parallel so that “it” (your ass) can experience what it does for a living.
When you look back at all the endless hours you spent in long, slow distance work you did prior to CrossFit Endurance, what are your biggest regrets?
Not one! We basically wrote a PHD in our experience from LSD to CFE. Will we ever be recognized like that? Not by anyone I care to be around or look up too. I’ve studied HR, VO2 Max, blood lactate, and everything that goes with it. I’ve got 5+ years of heart rate data on clients and my own training. I’ve got a VO2 Machine that I used to use for everyone I trained. I’ve personally tested blood lactate levels on hundreds of athletes. It all came down to this... When we got rid of the slow stuff, added intensity, and heavy weights, everyone got faster, and everyone got healthier.
When you think about how you'd like to go faster in your next Ultra Marathon event, what areas do you focus most on?
Speed!
What are the 3 biggest mistakes you see endurance athletes make and how would you suggest they change?
Nutrition, Training, Recovery. I know this is vague, but there is so much wrong we could write a book on it. All of the nutrition sucks in endurance sports... Get rid of the supplements and start adding real food. Training: stop running, riding, and swimming all day, it doesn’t make you faster! You are quad dominant, and your hips don’t work for Christ's sake. Learn to move correctly, and lift heavy... Then go really fast! I’d also like to throw in that none of them look at their particular sport as a skill, and because of this they will never do what they love for a long time. PERIOD!
Brian MacKenzie
Born: October 20, 1974
Age: 34
First Triathlon: Newport Beach Sprint Triathlon May 2002
Turned Pro: N/A
Lives: Costa Mesa, CA
Career at a glance
Angeles Crest 100 mile run, 2007 34th 27:39
estern States 100 mile run, 2006, 89th, 26:47
Mt Disappointment 50k run, 2006, 26th, 5:47:11
Ironman Canada 2004 478th, 11:33:47
Tuesday, April 7, 2009
Good Job to all of our athletes for attacking the 'Angie' workout today!
We classify all of the movements from 'Angie' as 'gymnastic' movements. If you would like to learn more about gymnastics go to www.GymnasticBodies.com
Wednesday
WOD
'Christine'
3 Rounds For Time
500m Row
12 Body Weight Deadlifts
21 Box Jumps (Medium Size Box)
Pat "The Manimal" Barber blurs through Christine. Pat was 4th at the CF Games in 08.
We classify all of the movements from 'Angie' as 'gymnastic' movements. If you would like to learn more about gymnastics go to www.GymnasticBodies.com
Wednesday
WOD
'Christine'
3 Rounds For Time
500m Row
12 Body Weight Deadlifts
21 Box Jumps (Medium Size Box)
Pat "The Manimal" Barber blurs through Christine. Pat was 4th at the CF Games in 08.
Monday, April 6, 2009
Everyone is getting scary strong...Nice work on Grace. Even though the goal is speed I saw some great attention to form today-thats the way it should be-good job guys!
Tuesday
WOD
'Angie'
100 Pull Ups
100 Push Ups (Chest to deck and lock out at the top)
100 Sit Ups
100 Air Squats
Very Cool Time Lapse 'Angie' (He did it in 16:27 The most elite CrossFitters are sub 10min)
Tuesday
WOD
'Angie'
100 Pull Ups
100 Push Ups (Chest to deck and lock out at the top)
100 Sit Ups
100 Air Squats
Very Cool Time Lapse 'Angie' (He did it in 16:27 The most elite CrossFitters are sub 10min)
Sunday, April 5, 2009
Monday
Dynamic Warm Up
C&J Progression
'Grace'
30 Reps Clean and Jerk For Time 135/85
Rippetoe Instructs The Power Clean
Coach Burgener Illustrates How The Arm Are Involved In The Clean (Even Though He's Talking About A Squat Clean It Still Has Value For The Power Clean)
Not a blazing time but pretty solid technique.
Dynamic Warm Up
C&J Progression
'Grace'
30 Reps Clean and Jerk For Time 135/85
Rippetoe Instructs The Power Clean
Coach Burgener Illustrates How The Arm Are Involved In The Clean (Even Though He's Talking About A Squat Clean It Still Has Value For The Power Clean)
Not a blazing time but pretty solid technique.
Friday, April 3, 2009
Thursday, April 2, 2009
Friday
WOD
4 Rounds
30 Sit Ups
12 Power Cleans 155/95
15 Knees To Elbows
Nicole is consistently getting her pull ups...
The Morning Crew Takes it outside at sunrise because they are warriors...
Al and Fran in a Heated Battle...
Tim really has the butterfly kip down-I anticipate a 3:10 Fran from Tim by may-Background is Molly our newest member! Welcome Molly! You guys may know her brother pictured doing his x5 with 315lbs.
WOD
4 Rounds
30 Sit Ups
12 Power Cleans 155/95
15 Knees To Elbows
Nicole is consistently getting her pull ups...
The Morning Crew Takes it outside at sunrise because they are warriors...
Al and Fran in a Heated Battle...
Tim really has the butterfly kip down-I anticipate a 3:10 Fran from Tim by may-Background is Molly our newest member! Welcome Molly! You guys may know her brother pictured doing his x5 with 315lbs.
Wednesday, April 1, 2009
Thursday
WOD
5 Rounds Rest as Needed Between Rounds
Back Squat 5 Reps (Go as heavy as you can for 5)
Max Reps Push Ups
Let me know if you are interested in one or both of the following seminar/certifications.
Olympic Weightlifting Seminar
Earn 1.2 CEUs for NSCA CSCS and CPT
Saturday & Sunday May 9-10 2009
10:00am - 5:00pm
CrossFit Boston
Boston, Massachusetts
The Olympic lifts develop unparalleled explosiveness for athletes of all types, but because of their relatively great technical complexity, they are often performed incorrectly, limiting their effectivess, or even avoided entirely.
Spend two days learning complete progressions for the snatch and clean & jerk, and dramatically improve your own lifting technique.
Registration includes a 102-page excerpt from the book Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett
Requirements & Expectations
No previous experience with the Olympic lifts is required, but attendees should be reasonably experienced with basic strength lifts such as the squat and deadlift. This seminar will be hands-on for its duration.
Featuring
Greg Everett, CSCS, USA Weightlifting Coach, author of Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Aimee Anaya, National Champion Weightlifter
Register
This is the Video That Greg and Amy Put Out on April 1st several years ago!
The next one is... Tim and Nicole and Sarah and I have already registered.
June 13, 2009: CrossFit Nutrition Certification with Robb Wolf
Spend 1 day with Coach Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance!
Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu.
WOD
5 Rounds Rest as Needed Between Rounds
Back Squat 5 Reps (Go as heavy as you can for 5)
Max Reps Push Ups
Let me know if you are interested in one or both of the following seminar/certifications.
Olympic Weightlifting Seminar
Earn 1.2 CEUs for NSCA CSCS and CPT
Saturday & Sunday May 9-10 2009
10:00am - 5:00pm
CrossFit Boston
Boston, Massachusetts
The Olympic lifts develop unparalleled explosiveness for athletes of all types, but because of their relatively great technical complexity, they are often performed incorrectly, limiting their effectivess, or even avoided entirely.
Spend two days learning complete progressions for the snatch and clean & jerk, and dramatically improve your own lifting technique.
Registration includes a 102-page excerpt from the book Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett
Requirements & Expectations
No previous experience with the Olympic lifts is required, but attendees should be reasonably experienced with basic strength lifts such as the squat and deadlift. This seminar will be hands-on for its duration.
Featuring
Greg Everett, CSCS, USA Weightlifting Coach, author of Olympic Weightlifting: A Complete Guide for Athletes & Coaches
Aimee Anaya, National Champion Weightlifter
Register
This is the Video That Greg and Amy Put Out on April 1st several years ago!
The next one is... Tim and Nicole and Sarah and I have already registered.
June 13, 2009: CrossFit Nutrition Certification with Robb Wolf
Spend 1 day with Coach Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance!
Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu.
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