Blog Archive

I have been looking at these 3 separate objectives that athletes or non-athletes approach in their training. One can assume that performance is chased at the expense of losing health and longevity; this perhaps is accepted under the idea that a top tier athlete would not be able to sustain the level of performance without decaying (i.e. overuse, over-training, under recovering, injury potential due to intensity, or the fact you have played rugby for 20 years) in longevity and health. Whatever your argument , I would suggest that they are all the same thing, as long as you recover responsibly.

To excel in any one of these categories you need to perform (lift, pee, poop, hump, run, swing), and manage overall health/lifestyle (love, lust, sleep, eat, regulate) to perform effectively; the result would be longevity, due to a sustained development of the mind, body, and soul. They work with one another. The only separator would be a lack of recovery; which, essentially tares the cohesive nature of the three. There is such thing as over-training. There is also under recovering. Oh wait, they’re the same thing.

You have probably noticed over the past 2 1/2 weeks there have been plenty of time caps and technique/performance requirements. This is helping adjust output. Someone from time to time puts too much weight on the bar, goes to hard on the run, or picks a weight up completely blind. It’s not that we don’t want you to give it your all; it’s that we want you to give what you can sustain.  Hitting these specific zones of output allow the correct amount of recruitment.  Hitting the specific kind of rest is a different beast, but this will allow you to output the right way.

We hit every energy pathway (Phosphagen, Glycolitic, and Oxidative).  These pathways are used to compliment each other and are rarely 100% used exclusively.  Each of these have primary muscle recruitment.

Phosphagen: 5-10 second duration Type IIb fast-twitch muscle fibers. These produce a high level of force, but fatigue quickly. Ie. big ol snatch, 100m sprint.
Glycolitic: 15-180 second duration. Type IIa fast-twitch muscle fibers. These produce slightly lower levels of force, but do not fatigue as quickly. Ie. repeatable sub maximal snatches, 400m sprint.
Oxidative: Upwards of 3 minutes. Type 1 slow-twitch fibers. These produce a much much lower force, but fatigue even slower. Ie. light resistance work, 10k run.

These also have optimal rest/work ratios to maintain the optimal output.

Phosphagen: Work:Rest (1:12 to 1:20). Optimal recovery towards the higher end.
Glycolitic: Work:Rest (1:3 to 1:5). Optimal recovery towards the higher end.
Oxidative: Work:Rest (1:1 to 1:3). Optimal recovery towards the higher end.

We bleed the lines to attain varying gains in our fitness. When you neglect the parameters of a strength or performance piece, you alter the goal completely. When you rush into something to soon you alter the output completely. Sometimes we want you to go as hard as you can. Sometimes we want you to take adequate rest. Listen to the coaches explanation, follow the output percentages, and listen to your body. We don’t just come up with stuff to make you feel retarded. We measure, test, and craft some of the best programs, primarily to improve every part of you.

We freakin’love you,

Chesty

Thursday’s Lesson Plan

Warm up:

10/10 banded lateral walks

8 russian kb swings (really focus on squeezing your glutes)

(8 minutes)

then spend 1 minute working on your front rack position, either use the dowel to crank your elbows nice and high or use the band to stretch out the lats and triceps.

http://www.mobilitywod.com/2011/04/episode-223-fixing-elbow-pain-in-the-front-rack/

Technique:

25 mins to get this done

10 reps just the bar, 6-6-5-5, then begin your 5 working sets.

5×5 front squats

(add 5 lbs from last weeks 5×5)

Workout:

9 min time cap

30 thrusters

115/75 if your grace time is 5:00 or less

95/65 if your grace time is 5:01-7:00

75/55 if your grace time is 7:00 or more

pick a weight that you will be able to string at least 6 together.

Hey Ya’ll

I hope week one has been going well for all of those on the Paleo Challenge. The first few days are always the hardest part. The cravings you get, how exhausted you feel, but stay strong and that will subside very quickly.

I have put a link to a website below which has a great free download. Please download it and have a good read, it will help guide you in the right direction. http://balancedbites.com/useful-guides

The other note to you all is to REDUCE YOUR FRUIT INTAKE! I know I know it is so good this time of year and you all love your ‘Shakes’ (more on that soon)
Limit fruit to 1 serving per day or cut it out completely if fat loss is your goal. A serving is not a whole watermelon. If you want to screw things up and not make progress, eat all the fruit you want
Note this preferred fruit listed here: Berries, melons, citrus, apples, pears.

Bananas, papayas and mangoes are great for athletes post workout but dodgy for folks who want to lose fat.

CFV’s 10 Week Project Endurance 3.0 kicks off  September 28th @ 9am.

This program is designed to make you a better runner. Period.

Whether you have to pack a lunch for a 1 mile run or already have a sub 3 minute kilometre, we’ve got something for you.

There’ll be a heavy focus on effective technique and strategy;  with plenty of running specific prehab, strength and mobility work.

We’ll be playing with a lot of time trials, tempo runs, interval training, and hill workouts.

Above all, our goal is to get you running.

The program will start with a 2 hr ‘Running as a Skill’ workshop.

Each week thereafter, one of our fine coaches (Dan, Andy, or Shopsy) will host a dedicated group class (Saturday’s @ 9am) and hand out two running homework assignments (per week).

Each athlete will also get two, very thorough, state of the art, video and movement analysis sessions as well as a 20% discount on shoe and insole bundles from Origin Athletics (the proshop).

Cost for our 10 week program is $195.

At or near the end of our course, you are encouraged to enter a local road or trail race.

Check out:

The Boundary Bay Marathon hosts a 5k, 10k, half and full marathon, plus a relay (4 legs from 7.5k to 13.5k long). November 3rd.

The New Balance Fall Classic is a 10Km and Half Marathon held at UBC on Nov 17th

The Historic Half offers a 5Km, 10Km, and Half in Stanley Park on Nov 24th

Pure Satisfaction Race is a trail race on the Baden Powell Trail in North Van and can be run as a 12.5Km, 25km, or a very juicy 50Km! Dec 15th.

Contact Andy@Crossfit.ca to register.

Warm up:

with an empty plate (25/15), perform

3 rounds or 6 minutes

10 ground to overhead

10 squats (hold the plate where ever you want)

10 weighted sit ups

Technique:

2o minute time cap

In as few sets as possible perform 50/35 strict pull ups. If you are able to perform 50/35 pull ups in less than 5 sets add some weight.

Workout:

every 3 minutes for 15 minutes

30 seconds amrap hang power cleans 95/65

rest 2:30

while resting complete 1 rope climb at your leisure

Saturday, October 26th

It’s legendary…

Last week Andy mentioned some of the events coming up at the school in the next few months. I just wanted to pump one event in particular, and that’s the MadLab tournament. Last year I was thrown into the mix when Patty yelled form across the room “Tommy, get your ass in here”. I wasn’t about to put a fight. None the less, I had a really good time competing.

It consists of a five week tournament. Last year there were teams of three, (one man and two women). I’m not sure what Patty has planned, but if you are interested in competing in CrossFit at some point in time, this is an excellent first taste. You’ll be surrounded by people you already work out with on a regular basis and the workouts will be challenging but doable.

I get asked on a regular basis about competing by students in the gym, I thought I would let those folks know that I had ton of fun in this event last year and I hope to be part of it again this year.

More info coming soon.

Tom

Warm up:

dynamic lengths

then 4 minutes of…

10/10 bowler squats

10 glute bridges

Technique:

5 rep max deadlift

warm up with a set of 10 at light weight, 5 at 40% of your goal 5 at 50% of your goal, 3 at 70% and 2 at 85%

then proceed to attempt your 5 rep max

Workout:

18 min time cap

800m ball run 20/14

then 5 rounds of

5 hspu

5/5 alternating pistols

800m ball run

Check out this link for some great blog spots to look at over the next 6 weeks!

blog.paleohacks.com/top-25-paleo-bloggers/

Pinch information will be ready mid week.

Get your Food Logs in!

How has week one been? Who had a meltdown on the weekend?

Dash