Since the 2013 Paleo Challenge is now underway, I thought it appropriate to research what often holds back our results.  Crossfit training is a method of testing our physical and mental capabilities during times of stress–the WOD.  But what we are really after is a better life, a stronger body, a more stable mind, and the longevity to enjoy that better life for years to come.

Like this guy…

So what holds us back?

This blog post by Andrew Munaweera put a few things into perspective for me:  The Hostage Crisis

It is no secret that what we put into our bodies greatly affects its ability to perform.  However, knowing that we may be able to increase our performance output by enabling our bodies to adapt better to DOMS (delayed onset muscle soreness), and thus recover faster does raise the question:

“Why aren’t we doing this?”

You come to the school.  You push yourself.  You eat 100% Paleo (or Zone) 80% of the time (at least for the Challenge anyway).  You pay good money to get the best training possible…  and yet you unconsciously hold your results hostage by getting inadequate sleep, and taking generic supplements.

Yes, generic supplements.  Feel free to take any fish oil you like, but just like that ‘grass finished’ meat that TBear sells, you might just get what you pay for.  With fish oil, there are two factors that you should look at:

Extraction and EPA:DHA Ratio.

Mighty Omega fish oil in the Vending machine, or at the Pro Shop, uses CO2 Extraction.  As for Ratio, you want a higher EPA than DHA to help with DOMS.

(Coles Notes: EPA = anti-inflammatory; DHA = brain function)

Take it from Lucas Parker…

Sometimes… this just isn’t enough.

~Squad

Tuesday Lesson Plan

Warm Up:

7 Minutes of…

10 Banded Good Mornings
10 Glute Bridges
10 Hollow Rocks

Skill/Strength:

Warm up your deadlift…

Cluster Lift
Every 15 second for 6 minutes perform 1 Deadlift @ 65% of your 5RM

*Bar speed is ‘snappy” if maximum force is applied. The rest between sets is imposed to help your nervous system recover enough to attempt the next lift with the same intensity. Load down with tension, re-tension, lift, rest, repeat.

Performance: 15 Minute Cap

For time, complete…

25 Wall Ball Shots
50 Burpee Box Jumps 24″/20″
100 Double Unders (2 min of attempts)

Catabolism is destructive metabolism. Its the breaking down of complex substances into simpler ones to release energy.

Anabolism  is constructive metabolism. Its the building of complex tissues from simpler ones. This process requires energy.

Both are vitally important for survival and performance.

Catabolism is obviously vital in a properly working digestive system, breaking down Sunday Dinner into fuel for your Monday morning training session.

But its also very important during times of high stress and/or famine.  As a survival mechanism, when energy demand is high, and fuel is low, the body will start to catabolize muscle to get the raw materials it needs to function.

Big time catabolic hormones are cortisol, glucagon and adrenalin.

An example of an anabolic process is when the body makes big things out of smaller things, like making proteins out of amino acids. This process is vital for the growth and repair of muscle damaged during training.

Big time anabolic hormones are testosterone, insulin and Growth hormone.

So with that out of the way, how do you get bigger, faster and stronger?

By allowing your body to get into an anabolic state in between training sessions.

And how do you do that?

1. Eat - Get enough calories, P/C/F%, Vitamins and Minerals to supply the body with the raw materials it needs to be awesome. High training athletes will also need more salt and sugar than the sedentary population (possibly more than what a traditional paleo diet provides. You may need to adjust).  Look after your gut.  Poor absorption is worse than calorie restriction.

2. Sleep - Accentuates the growth and rejuvenation of the immune, nervous, skeletal and muscular systems.  Human Growth Hormone levels are at their highest during sleep. Studies also show sleeping less than 7.5 hours a night impeeds fat loss. Check out Fatigue Science’s Infographic about Athletes’ Sleep and Performance.  Federer and Lebron get 12 hours a night.

3a. Chill - This point needs to be laboured for Crossfitters.  Chill in the sense that high levels of stress hormones make for an incredibly catabolic environment. You can do everything else right, but if adrenaline and cortisol are high all the time your gains are going to be muted. You can’t out-train your Endocrine system.

3b. Chill - Chill in the sense that you have to give your body time to repair and rebuild.  Taking a couple days/weeks rest doesn’t mean you’re a slacker.  Its an essential part of the process.

And a side note…

If your goal is a long athletic career, I want to encourage you to think about training a little differently.  More like a bank account, less like a credit card.

The traditional view is that if you have a really hard training session, you’ll have to put in a little more work to ensure that you recover (more rest, better nutrition, more sleep).

In this case you’ve spent the money, now you have to work to make it back.

But I think a better way to approach training is that if you’ve been sleeping well, eating well, and are well rested, you are ready for a hard training session.

In this example you have the money in the bank, and now you are going to spend it.

Make sense?

Andy

Monday Lesson Plan

Warm Up:

8 Minutes of…

8 T-Spine Bridge
5/5 Halo’s w/ KB or Plate
12 Wall Angels (Pause 1 second at bottom to feel contraction)

Skill/Strength: 20 Minute Cap

In as few sets as possible perform:

50 Strict Pull Ups (Gentlemen)
35 Strict Pull Ups (Ladies)

Remember to complete no less than 5 reps per set. You are aiming to fatigue around the 7th or 8th rep. Adjust your progression as necessary. Let this work for you.
Those of you who completed last week’s under 5 sets (with no band), you have been cleared to add weight.

Warm up performance movements.

Performance: 10 Minute Cap.

For time, complete 4 rounds of…

7 Power Cleans
7 Shoulder to Overhead

Scale down from 135/95. Finish with Coach’s cool down.

This weekend Tom, Emily and Poker, will be competing at the annual CrossFit BC Summer challenge. All three will be competing in the individual competition on Saturday, while Emily and Poker will also be competing in the Sunday team event.

If you’re in the neighbourhood stop by and cheer them on.

I posted a few of my personal goals the other day and one of them was finishing top 5 in the Paleo Challenge that starts next week. One of my partners has informed me though that we are going to win it this year so I am upping my prediction to top 3.. (still trying to be realistic!)

Another one of my goals is to get my deadlift back up over 400lbs. again and hit a new PR. If you have a similar goal or just want to get a bit stronger this upcoming season, then come check out the East Van Barbell Club. We’re heading into our 2nd year (yay!) and if you start training with us I promise you WILL get stronger, your CF WODS will get easier and you’ll become a little bit better looking!

Strength is #1. If you increase your strength, you will increase your power output. And the more power you have … the more work you will be able to do in a shorter amount of time!

The EVBBC trains 2x/week – Tuesday nights at 7pm and Saturday mornings at 10:30 am. So if you’ve been around the gym for 6 months or more and you want to try it out, please feel free to join us for a lifting session or two!

Ben

Now on to the weekend double WOD post!

Friday:

Warm up:

coaches lead a dynamic warm up

Technique:

3 rep max push press (this is your leaderboard for the day)

warm up with 10 reps with just the bar, then 5-5-3, then you have 5 attempts to hit a new 3rm push press

Workout:

Every 3 minutes for 15 minutes

0:00-3:00-6:00-9:00-12:00

8 wall balls 20/14

100m sprint

*sprint to the top of the hill (half of the 200m run) and walk back to the gym, focus on getting your heart rate down and catching your breath.

rest as needed and finish with 5 sets of 3 to 5 reps of bar muscle up practice/hip to bar practice

Saturday:

Warm up:

3 rounds

10 sit ups with a plate 25/15

10 ground to over head with a plate 25/15

5/5 bowler squats

Technique: 

12 minutes to perform

3/3 Turkish get ups

3 heavy consecutive TGU’s on each arm

Workout:

18 minute AMRAP

5 push ups

5/5 pistols

5/5 overhead lunges 45/25

Crossfit Vancouver Paleo Challenge 2013

Its here folks! Time to dial in that Paleo lifestyle and make some changes.

The challenge as always has sliding start/finish dates. It is 6 weeks long so you get pinched the same day of the week 6 weeks after the first pinch.

Pinching begins Monday September 9th, sign up at the school. There are limited times so if you cannot get to one available please email dash@crossfit.ca to set something up.

The options are TEAM or INDIVIDUAL or BOTH! $50/person on a 3 person team or $100 for the individual. The winner of each league will receive 60% of the pot, so get all your friends aboard!!!

These challenges are always fun and we will have a wrap Paleo Feast at the end of the challenge (start of November). With some cool prizes.

Here are a few things we are looking for that will help you win some prizes and also keep you on track.

1. Continuous conversation on the Paleo Challenge Facebook group and the PaleoBear/Nutrition tab on crossfit.ca (http://www.crossfit.ca/category/paleo-bear-nutrition). Tell us how you are doing, recipes, photos, anything

2. Pick one of the tests below, do it the two days you get pinched so we can compare

(Tests: 400m Run, Max Static Pullups, 1 Mile Run, Tabata Squats, Max Pushups)

3. Keep a food log! Post it! This will help you reach your goals. You can also send this in for evaluation and feedback (dash@crossfit.ca)

4. Best Recipe!

5. Take a look at Paleologix (http://paleologix.com) this has some awesome info on it. If you sign up there are tons of resources on here!

6. TAKE before and after photos, you will be amazed!

I hope this gives you all inspiration to join! Talk to past winners and participants of previous challenges they are nothing but good fun!

Post Questions/Comments Below and SIGN UP NOW!

Dashie

Warm up: 

5 rounds or 8 minutes

10/10 Banded lateral walks

10 goblet squats

3 candle sticks

Technique: start tech by 20 past the hour

5×5 front squat (coaches we are looking for 5 working sets of 5 reps at the same weight)

warm up the squat with

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

Workout: start workout by 45 past the hour

10 min time cap

10-8-6-4-2

burpee box jumps

T2B (K2E or v snaps if needed)