Monthly Archives: July 2008

WOD 7/30/2008: Run a 15k (9.3 miles for you metric-challenged peeps).  Row if you want... have fun with that one. 

We will have another smokin' WOD as well.

Jeff WOD: Spend a total of 94 seconds (1 Minute 34 Seconds) in a Handstand.  Break up the time as necessary.  Time standing upright does not count towards the 94 seconds.  Only time upside down counts towards the 94 seconds!

Ricky is coming for you!

The Sumo Deadlift High Pull (SDHP) is a movement that is built off of the deadlift.  It is not as effective when it comes to picking up a large load, but it is very effective when done with smaller weight at a high intensity.  It can become a metcon beast fast. 

The SDLHP is also a great progression exercise for learning the clean & snatch.  It is a fast movement, bringing the bar from the ground all the way up to your chin.  Through this movement, you will learn to get your knees out of the way of the bar at speed. You will also learn that the power of the movement comes from the vicious opening of the hip, and not the pull of the arms.  The SDLHP is a chain of events- Legs then hips then arms on the up and Arms then Hips then Legs on the down.

Some cues to remember: Wide stance, narrow grip, weight in heels, back arched, accelerate through the hips and legs to full extension, shrug, pull to under the chin, elbows high and outside.   

Faults: Too Slow, no aggression, pulling too early with the arms, not coming to full extension, no use of legs/hips. 

Nicole the great demos the SDLHP: [wmv] [mov]

With each of the movements we have discussed over the last several days, there is funtionality- eg. A Deadlift is similar to picking a box up off the ground.   What do you believe to be some of the functionality transfers of the CF exercises, and what tasks of daily life have you gotten more competent with through CrossFit?

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments. Compare to 080327. Enlarge image Wayne Sauve, Mt Sinai, Egypt Helen Challenge, CrossFit Los Angeles - video [wmv] [mov]...

WOD 7/29/2007:

"Helen"

Three rounds for time:
Run 400 meters
21 Kettlebell swings (1.5 pood or 55# and 35#)
12 Pull-ups

JWOD: 95 mountain climbers

Over the last few days, we have discussed six of the nine foundational CrossFit movements.  We've gone over the Squats (Air Squat, Front Squat, Overhead Squat) and the Presses (Shoulder Press, Push Press, Push Jerk) The final 3 are the lifts. The Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean are all functional, safe and effective ways to get a load off of the ground. 

The Deadlift is not just one of the most funtional movements in CrossFit, but is one of the most functional movements in life.   Ever picked a bag of mulch up off the ground?  There you go. 

Due to popular misconceptions and improper training, most folks think the deadlift is performed using primarily the lower back muscles and that it is an unsafe movement.  Not True.  The Deadlift is the most powerful human movement, and solicits the glutes and hamstrings as the primary driver.  For heavy loads, a great deal of midline stabilization is required as well.  As far as unsafe, again, a misconception.  How do you think the cavemen got large rocks off the ground?  How do you pick up a moving box?  The deadlift is part of your DNA- you were born with the ability to effectively lift objects from the ground. 

A few things to think about when performing the deadlift- Hip width stance, grip the bar just outside of shoulder width so that grip/arms do not interfere with knees, back arched, shoulders pinned back and out in front of the bar, bar is in contact with the legs the entire time, hip and knees push back as the chest rises to full extension. 

Some faults to look out for: Loss of lumbar curve- abort, bar goes around knees, bar loses contact with the legs- possible abort, hips rise without ches, no extension.

Check this clip with Glassman talking about the deadlift [wmv] [mov]

Today's Zone recipe:  Borrowed from lovetoknow.com 

Mexican Bean Stew

Ingredients

8 oz. skinless white chicken meat (breast meat), diced

1 c. black or red beans, canned, rinsed

½ c. onion, chopped

¾ c. zucchini, chopped

1 c. tomato puree

½ c. salsa

3 tsp. olive oil

2/3 c. water

salt and pepper to taste

2 tbs. parsley

Directions

Heat 2 tsp. oil in saucepan on medium-high heat. Add beans, onion and zucchini; cook until tender, about 5 minutes. Add tomato puree, water, parsley and salsa. Continue cooking until heated through, about 5 more minutes.

While vegetables are cooking, heat 1 tsp. oil in small skillet on medium-high heat. Add chicken and cook until done, about 5 minutes.

Add chicken to vegetables and simmer 5 additional minutes.

Servings and Zone Information

Makes 2 servings

Block Size: 4 blocks of protein, 4 blocks of carbohydrate, 4 blocks of fat

We regularly post Zone recipes here.  Have you been able to try any of them?  What is your favorite?  Any recipes that have not been posted you would like to share?  Email to info@btbfitness.com 

It may not be time for you to hit the patio just yet as you are all giving up drinking for another week or so, but it is always time to learn how to make a low-sugar margarita! It is easy to make at home or even your restaurant table. Don't worry about the glare from your server. If you have a great bartender like Clint, owner of FROGS Midtown, (where you should go since he is giving you a free marg for donating platelets!) ask for 1 shot of your favorite Tequila over ice, fill almost to the top with soda water, and add a splash of marg mix to the top. It is lovely. Not as sweet as a traditional marg, so be careful it goes down quickly. If you don't have a wonderful bartender or at home: 1 shot of Tequila on the rocks, ask for a glass of soda water (or regular water works), 1 packet of Splenda & 2-3 lime wedges. Mix together & wha-la, you have a very nice marg. Again, I warn: very few calories in this drink. Drink responsibly.  Post your own concoctions below!

"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 080709. Enlarge image CrossFit Certification Seminar, CrossFit Brand X "Why Pose?" with Brian MacKenzie - video [wmv] [mov]...

WOD 7/28/2008:

"CrossFit Total" (CFT)

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Warm up as necessary. Work up to your one rep max on back squat. Then work up to your one rep max on shoulder press. Then work up to your one rep max on dead lift. Add the highest number for each lift to get your total.

Example: 225 BS + 120 SP + 280 DL = 625 CFT

Jeff Support WOD:

Get that core ready...

96-second plank!

Today's Pic-  Tim is trying to kiss the ceiling.

The last of the overhead fundamental progressions is the Push Jerk. 

The Push Jerk builds off of the Push Press, and is even more effective with getting heavy loads overhead.  Usually, you can expect to jerk at least 30% more than you can push press. 

For the Push Press, you will perform the same dip/drive movement as the Push Press, but as soon as you extend with your drive- quickly dip back down under the bar, locking out in overhead at the bottom of your dip. 

The Jerk takes practice and timing.  We suggest practice and mastery of this movement with a PVC pipe or a wooden dowel.  Start by practicing the movement in slow motion, and then to full speed. 

Common Faults that we see are: No Extension, Landing too wide, not standing back up with the weight, lack of aggression. 

There are variation of the push jerk- including the Split Jerk and Behind the Neck Jerk.

Here is a good basic instruction video of the push jerk.

Here is another video of some guys going big using variations of the push jerk.

Any questions about the overhead progressions?  Here is a good test for you to show the effectiveness of the progressions-  Start with a barbell, say, 75lbs.  Start pressing it- as soon as you hit your fatigue point and cant do any more- start the push press.  When you hit your fatigue point there- then go to the push jerk.  You'll see that you can continue on with the next progression when you are fatigued from the one before it. 

WOD 7/28/2008:

"CrossFit Total" (CFT)

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Warm up as necessary. Work up to your one rep max on back squat. Then work up to your one rep max on shoulder press. Then work up to your one rep max on dead lift. Add the highest number for each lift to get your total.

Example: 225 BS + 120 SP + 280 DL = 625 CFT

Jeff Support WOD:

Get that core ready...

96-second plank!

Today's Pic-  Tim is trying to kiss the ceiling.

The last of the overhead fundamental progressions is the Push Jerk. 

The Push Jerk builds off of the Push Press, and is even more effective with getting heavy loads overhead.  Usually, you can expect to jerk at least 30% more than you can push press. 

For the Push Press, you will perform the same dip/drive movement as the Push Press, but as soon as you extend with your drive- quickly dip back down under the bar, locking out in overhead at the bottom of your dip. 

The Jerk takes practice and timing.  We suggest practice and mastery of this movement with a PVC pipe or a wooden dowel.  Start by practicing the movement in slow motion, and then to full speed. 

Common Faults that we see are: No Extension, Landing too wide, not standing back up with the weight, lack of aggression. 

There are variation of the push jerk- including the Split Jerk and Behind the Neck Jerk.

Here is a good basic instruction video of the push jerk.

Here is another video of some guys going big using variations of the push jerk.

Any questions about the overhead progressions?  Here is a good test for you to show the effectiveness of the progressions-  Start with a barbell, say, 75lbs.  Start pressing it- as soon as you hit your fatigue point and cant do any more- start the push press.  When you hit your fatigue point there- then go to the push jerk.  You'll see that you can continue on with the next progression when you are fatigued from the one before it. 

Just like with any nutrition plan or "diet", there are two sides to everything. 

Here is the Wiki article for The Zone.  In converse, here is an entry from "Go Ask Alice", an on line message board from Columbia Health Dept. 

Keep in mind where "Alice" is coming from- a traditional nutritionist background (No offense Alisa or Dr. Cria!) In this background, grains and bread are at the base of the pyramid. 

We think she may be off base on her reasoning that the Zone only works because it is a "calorie restricted" diet.   Fat is a much more efficient fuel than glucose.  When fat is being burned for fuel, you simply don't need as much fuel.  Kind of like comparing Diesel to Nitro.  Cria, Alisa, feel free to jump in here if I'm digging a hole for myself!   

With respects the athletic performance side of it- she is right, there are no two people alike and there is no way to have a control group.  You guys can be the judge of that.  We are seeing the Zoners in the gym popping up PR's, times going down and generally leaving folks in the dust with their performance.   There are multiple athletes from sprinters, swimmers, all the way to ultra endurance athletes that have documented remarkable changes in their performance after getting their hormones in the zone.

We have a bunch of new folks starting in The Zone this week.  Lets hear from some of you who have been doing it for a while about some of your noticed physical changes- this includes athletic performance as well.   

Just like with any nutrition plan or "diet", there are two sides to everything. 

Here is the Wiki article for The Zone.  In converse, here is an entry from "Go Ask Alice", an on line message board from Columbia Health Dept. 

Keep in mind where "Alice" is coming from- a traditional nutritionist background (No offense Alisa or Dr. Cria!) In this background, grains and bread are at the base of the pyramid. 

We think she may be off base on her reasoning that the Zone only works because it is a "calorie restricted" diet.   Fat is a much more efficient fuel than glucose.  When fat is being burned for fuel, you simply don't need as much fuel.  Kind of like comparing Diesel to Nitro.  Cria, Alisa, feel free to jump in here if I'm digging a hole for myself!   

With respects the athletic performance side of it- she is right, there are no two people alike and there is no way to have a control group.  You guys can be the judge of that.  We are seeing the Zoners in the gym popping up PR's, times going down and generally leaving folks in the dust with their performance.   There are multiple athletes from sprinters, swimmers, all the way to ultra endurance athletes that have documented remarkable changes in their performance after getting their hormones in the zone.

We have a bunch of new folks starting in The Zone this week.  Lets hear from some of you who have been doing it for a while about some of your noticed physical changes- this includes athletic performance as well.