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Saturday, May 29, 2010



"J.T."
21-15-9
Handstand Push Ups
Ring Dips
Pushups

Memorial Days hours: Morning 9 a.m. Evening 4 p.m.

NEW SITE UP! http://www.crossfitsandysprings.com/. Check out the new hotness!

 Last Blogger past for now.

THERE WILL BE NO SUNDAY CLASS

Friday, May 28, 2010

A hearty welcome to Scott who just finished his on-ramp!

(some of)The women of Crossfit Sandy Springs


4 rounds for time of:
400m run
50 Squats

This is a duplicate post. We're currently working on getting http://www.crossfitsandysprings.com/up and running for you blog needs from now on.

In discussing Level III, our watch word here is consistency.  We expect by this point that everyone will have solid mechanics and that the movements will no longer feel foreign. We feel that the vast majority of people will fall into  this category, or be very close to getting into it or out of it. For this level ever task must be completed.

Gymnastics
All reps to be completed without stopping
Squats: 50
Pushups:Male 20
              Female 15 (no knees)
Knees to Elbows: Male 10 (or 20 sec. L-sit)
                             Female 5 (or 10 sec. L-sit)
Pullups: Male 7 strict or 15 kipping
              Female 3 strict or 8 kipping
Dips (Static): Male 10 
                     Female 5
Box Jumps: Male 30"x1
                    Female 24"x1
Speed
400m run 1:30
800m run 3:24
5k run 30:00
500m row: Male 1:45
                  Female 1:55

Strength
Deadlift 1 1/2 Bodyweight
Press 1/2 Bodyweight
Squat Bodyweight
Powerclean 3/4 Bodyweight

Work
"Helen" sub 13:30

Thursday, May 27, 2010


For time
185 lbs. Shoulders to Overhead 20 reps
40 Burpees
partition as necessary

I mentioned the Skill Tests yesterday, we'll start by looking at the second level, Level II. The first level (Level I) is for those immediately out of the on-ramp.  What we're looking for here is consistency in mechanics, sloppy reps or lifts are grounds for a miss. This level is primarily for those who have just started group classes and become acclimatized to the intensity and types of work we do in Crossfit. You must complete 8 out of the 10 tasks to become a level II.

Gymnastics 
All Reps to be completed without stopping
Squats: 30
Pushups: Male 10 
              Female 15 (Knees)
Situps: 30 with abmat, butterfly
Pullups: Improvement from band to band (i.e. green to blue) or 1 strict pullup no band

Speed Work
400m Run: 2:04
500m Row: Male 2:10
                    Female 2:25

Strength
Deadlift 3/4 Bodyweight
Press 1/4 Bodyweight
Squat 1/2 Bodyweight
         

Workout
5 rounds of "Cherry"

Once we've unveiled all of the levels and answered any questions, you all will have the chance to test for each level.  We recommend that you tackle each task on oneday, instead of trying to do all of them at once. Because of this it may take a few weeks or months to advance through a level.

Wednesday, May 26, 2010

3 rounds for time of:
500m Row
1 legged Deadlift (10 R/10 L) 95/65
10 Strict Pullups

A few things to keep an eye out for in the coming days: 

Our new website will go live, hopefully Friday. We've condensed the blog and the gym website under one heading, not to mention streamlining the user experience. We're going to do our best to ensure a smooth transfer and appreciate your understanding if problems arise. The new website will be here: http://www.crossfitsandysprings.com/

We've developed skill levels assessments. What is that, you ask? The assesmments include proficiency with body weight movements, minimum times for runs and rows and basic strength levels as percentage of body weight. We'll be explaining each of the 4 levels in the coming week and what is expected from you to attain each level.  

What is the point of Skill Levels? Well, ultimately it serves two primary purposes: One is to simplify scalings for coaches. If we know someone is at a certain level than that represents a certain amount of ability and capacity in our eyes.  And if we know that you are right on the cusp of moving up a level we can help direct your training toward that end. The second purpose is that it allows you all to see how you compare within the gym. Say a Level 3 from 6 p.m. was looking for a comparable time, they would look at a Level 3 from 6 a.m.  At the very top levels (in our case Level IV and V) they represent a person that we feel can compete nationally in Crossfit events. Everyone will be tested into a level, whether you choose to advance through the levels is a personally choice, one which we will encourage.

Tuesday, May 25, 2010

"Annie"
50-40-30-20-10
Double Unders 
Situps

You can hand sane normal people a jump rope and they lose all composure. Brow's wrinkle, teeth are gritted and movements become stiff. They take on a crazed wild look in the eyes, as if they'd rather be anywhere else right now than trying to do a double under.  Some of the best double unders you'll see look completely relaxed, they expend no more energy than they have too. It is an even metered relaxed jump just high enough to clear, with a quick snap of the wrists.  And ultimately this is not one of those movements that you can push through with brute force, it requires poise, control and technique. Also practice, lots and lots of practice.
-Paul Siegel

Monday, May 24, 2010

CFSS's newest firebreather, Andrew.
The "Super Moms" of CFSS

"Tommy V"
115 lb. Thruster, 21 reps
15 ft. Rope Ascent, 12 ascents
115 lb. Thruster, 15 reps
15 ft. Rope Ascent, 9 ascents
115 lb. Thruster, 9 reps
15 ft. Rope Ascent 6 ascents.

For all of you at the Warrior Dash: Send in your pictures! Email them to Nate. 

On the same topic I'm going to introduce an event that is scheduled for sometime in 2011, that some of you may not have ever heard of. But I'd wager that if you liked the Warrior Dash, you'd probably love the Tough Mudder. The Tough Mudder bills itself as "the TOUGHEST one day event on the planet. This is not your average mud run or boring, spirit-crushing road race. Our 7-12 mile obstacle courses are designed by British Special Forces to test all around toughness, strength, stamina, fitness, camaraderie, and mental grit. Forget about your finish time. Simply completing the event is a badge of honor. Not everyone will finish, but those who do make it to our post-event party will have truly earned the right to call themselves a Tough Mudder." It is a different sort of race where your placing and time are almost irrelevant, all you have to do is cross the finish line. There are also complementary permanent tattoos of the Tough Mudder logo for all participants. If you want to get an idea of a course they have a few walk through's set-up for different courses.

They will be scheduling a race for 2011 within two hours of the Atlanta area. For details see this page. I'll keep you all informed when I have more information.

-Paul Siegel 

Saturday, May 22, 2010

Make Up Day
-or-
CFSS WOD

Never underestimate the power of ice. Aches and pain are quite normal for any crossfitter, do this long enough and something will hurt in an unexpected way.  Before throwing in the towel, or putting up with an injury, try following an ice regimen.  Some of the best suspects for icing are muscle bellies and joints.

Our prescription for icing is 5 times a day at minium, 5 times a day gets you a C+.   Leave it on 10-20 minutes and make sure the skin returns to normal temperature before icing again. But be warned some musculature (particular the inner muscles of the hip: psoas, piriformis, etc.) are hard to ice without  immersion.

Sunday's class will be at 11:00

Friday, May 21, 2010


"Eva"
5 rounds for time of:
800m Run
30 Dumbbell Swings 55/70 lbs.
30 Pullups

Good Luck to everyone doing the Warrior Dash!

It's all in the hips.  In sport, and especially crossfit, power is generated by some of the largest muscles in the body open and closing the hip joint.  Take Eva for example.  A dumbbell swing is almost pure hip strength, you won't get 70 lbs. over your head 150 times with pure shoulder strength.  We move the weight by opening the hip aggressively, the arms are merely there to make sure the weight doesn't go shooting through a window. A kipping pullup is less of an upper body strength movement than it is an example of efficiently open and closing the hip to generate elevation on the pullup bar.  Just cause you can do a kipping pullup doesn't indicate that you can do a deadhang pullup. 
-Paul Siegel

Thursday, May 20, 2010

Karen

It was a pleasure having you here John, good luck next season and hope to see you again soon.
The Fly'n Jamacain
"Karen"
150 Wallball Shots for time
20 lbs/14 lbs.

Taking care of your hands is a vital but small part of crossfit.  Simple maintenance once a day will keep 'em healthy and tear free.  First off immediately post workout wash your hands of any chalk. Chalk is a dissecant, it dries up the sweat on your hand during a workout, but after it strips moisture from your hands. And supple is what we are after with calluses.
 Sometime during the day, usually after showering is best, use a pumice stone to grind down your calluses. You want to leave a layer of callus but not one so thick that it can't fold or move easily.  After grinding down moisturize with your favorite moisturizer, I'm partial to Burt's Bees Hand Salve but really almost anything will work.  
If your prone to tears, it's best to work harden your hands.  This involves wearing tape or some other covering for half a workout and nothing for the last half, this way you can slowly develop calluses.
-Paul Siegel

Congrats to:
         Jason on your first muscle-up.

Welcome to:
         Glissel, Valarie, Caren, and Angela. Were so excited to have you guys here.

Wednesday, May 19, 2010

Welcome Angela, she's got 1 more day of onramp!

Five rounds for time of:
5 Muscle-Ups
135 Power Clean, 10 reps
Run 220 meters

Why 220 meters? I don't know but there it is.

Wednesday's Paleo Recipe:
"Slipper" Burgers
Chapli Kebab
1 lb, Ground beef or lamb*
1/2 medium onion, minced
2 cloves garlic, minced
1 to 2 serrano peppers, seeded and minced (for more spice leave seeds in)
1/4 cup fresh chopped cilantro
1 tablespoon fresh ginger (1/2 tablespoon dried ginger)
2 teaspoons ground coriander
1 teaspoon salt
1/2 teaspoon freshly ground  black pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cumin
*The  meat needs to be around 20% fat or higher. Most ground beef is nowhere near this fatty, I generally achieve this by mixing in bacon or pancetta. Lardo is also an option. General 3 to 4 slices for one pound of meat. It lends a nice smoky flavor too.

1. Mix all ingredients in a bowl or food processor. Combine for 3 to 4 minutes. Mixture should be well processed and highly seasoned. To test cook small portion in skillet, taste and adjust seasoning as necessary.

2. To cook, pat out into patties approximately 1/2" thick and 4-5" oval, kinda like a small slipper. Refrigerate for 1-2 hours. Cook in a very hot pan or over on a hot grill.  no more than 4 to 5 minutes a side.

3. Serve with Tzatziki sauce and steamed fresh vegetables or a nice chopped salad.

I mentioned this before, maybe even featured this recipe (I can't remember too many blog posts), and want to feature it again.  It's an easy way to spice up ground beef as well as pretty quick to prepare and cook. Try it out! 

Wednesday recipe feature is a new thing I'm trying out. Each week I'm going to put a recipe that is paleo and tasty plus pretty easy to prepare. If you've got a paleo recipe you think should be featured send it in!
-Paul Siegel

Tuesday, May 18, 2010



CFHQ Rest Day
or
Make Up Day
or
CFSS WOD

Thanks to all y'all who brought your families out to play!

We have always maintained that you can run in minimal shoes and although we never exceed 5k, you could ostensible run a marathon in them with proper training and form.  Well, a man did just that. People have completed marathons in Vibram Five Fingers before, but very few have won in them.  He won the Palos Verde Marathon in 2:37.14, he's pictured Here


Monday, May 17, 2010


Seven rounds for time of:
10 Handstand Pushups
45 Dumbbell Squat Cleans, 10 reps
10 L-pullups

This past Saturday Pops, Mom and I spread 5 cubic yards of mulch around the family homestead, and are planning to do 5 yards more sometime in the coming week.  To some of you this may not sound impressive, however we had tried this same thing 5-6 years ago and it had taken us approximately 8 weekends to complete.  What's changed? Well both of us Crossfit regularly and try and eat right. To our minds (Roger and myself) the only thing that has changed for us is doing Crossfit.  I chalk this up to increased work capacity in often suprising domains. It makes every day things easier and the uncommon less challenging.

Has Crossfit made things easier for you, made every day tasks harder? What has it helped you to do?

Friday, May 14, 2010

5/15 Total




"Crossfit Total"
Back Squat, 1 RM
Press, 1 RM
Deadlift, 1 RM

There often seems to be a correlation between the intensity and length of a workout and it's inherent value for a certain aim.  We see this in the mixture of fear and admiration with which Murph and Barbara are completed, and often looked forward to.  But this correlation is inherently misleading. Staying too long with this intense, long workouts and things start to fall apart. Cortisol builds up as the body is stressed to a breaking point and all those health markers (body fat, sleep, energy, health) backslide.  Long intense workouts done often is not the path to being healthy. 

We program heavy days and shorter met cons, as well as longer workout, because they stress different metabolic pathways and allow you all to recover. These heavy days or short metcons are not toss away efforts, days lost to achieve a perfect body or higher performance. Everything we have you all do in here serves a purpose. And that purpose is to get you closer to your goals. You just have to trust the process.


-Paul Siegel

Sunday's class will be at 12:00


CFHQ Rest Day
-or-
Make Up Day
-or-
CFSS WOD

My father has been doing Crossfit for almost a year and a half. In the beginning his gains came quickly, moving from scaling to scaling. But now he has stalled out.  Maybe some of you have experienced this.  There comes a point in most peoples Crossfitting were the gains no longer come as easily, due to a host of factors. 
So what do you do about? One of the best things to do is a little extracurricular work, come early or stay after and work on what you want to work, within reason of course. We're always here to help out with what you work on. Another option is maybe take a week off, if you find yourself sick, injured or otherwise worn out it wouldn't hurt to take some time. Now of those two options, neither seems that appealing but its important to recognize that you are past the point of "easy" gains. But a little bit of extra work in addition to what you're already down should provide results.
-Paul Siegel

Thursday, May 13, 2010


7 minute AMRAP
95 lb. Power Clean, 10 reps
20 Anchored Sit ups

Normally I try and write something cogent and profound on some aspect of fitness. But "Barbara" has robbed me of any intelligent thought for today, I'm sure you guys understand.

Friendly reminder for the Family FunFest this Saturday at 11 a.m.
Family Dinner at Teela Taqueria at 7:15 p.m.
Who's planning on coming to Family Funfest?

Wednesday, May 12, 2010



Five rounds of:
5 Dumbbell Deadlift
 5 Dumbbell Hang Squat Cleans
5 Dumbbell Push Press
5 Dumbbell Squats

Increase load each round, rest as needed between rounds.

Pullups are sexy.  If anything the unassisted kipping pullup is what everyone aims for in their first few months of crossfit.  But is it really the most valuable upper body movement? It certainly indicates upper body strength, as does a proficient push-up.  I however would make the case for the dip as the king of upper body strength exercises, or at least as important as a pull-up or pushup. 

Full dips contribute to overall shoulder stability and strength, it mimics the movement of the pushup and increases shoulder flexibility.  Not to mention its the important second part of the muscle-up.   I imagine nothing can be as frustrating as getting on top of the rings and not being able to dip out of it. If your casting around for something to work on, go ahead and try some dips out. If you don't have a dip yet, work the negative.

Tuesday, May 11, 2010


"Barbara"
5 rounds with 3 minutes rest between each round:
20 Pullups
30 Pushup
40 Situps
50 Squats
Score is total time less rest.  

According to some this is one of the toughest Crossfit workouts. But be not afraid! All you have to do is finish one rep at a time and you'll get there.

This Saturday at 11 a.m. we're having a family fun day. Bring the kids for a great time and a great workout.

Monday, May 10, 2010

CFHQ Rest Day
-or-
Make Up Day
-or-
Press
3-3-3-3-3

Saturday May 15th  at 11 a.m. we are planning on having a Family Fun Day/Workout.  We'll have a fun workout that kids and their mama/daddy can do together.  

For those of you heading up to the Warrior Dash would there be any interest in going up Saturday, hiking around and staying at a campground saturday night? It's about a two hour drive to Mountain Rest and there are several nice campgrounds within 15-30 minutes of the area.   We could go as rustic ( or as civilized) as y'all want. Post to comments if you're interested or let any of us know.
-Paul Siegel

Saturday, May 8, 2010



Run 5k


We will be @ Columns Drive Today! Normal class times 8-9-10am!

Directions from the Gym:
Turn right on Roswell road.
Turn left at Johnson's Ferry
Stay on Johnson's Ferry till you cross over the Chattahoochie
Columns Drive is immediately on your left and will dead end at gravel parking lot. Bring $3 for parking.
if you get lost on the way there give Chace a call at 678-662-8208.

Sunday's class is bumped up to 10:00. See you guys there.

Friday, May 7, 2010




Once through for time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 55/ 40 lbs.
40 Pullups
30 Hand Stand Pushups


I was ruminating tonight over a tumbler of (non-paleo) scotch why we encourage our female clients to use 40 lbs. as the RX for kettlebell swings when 1 pood is 35.6 lbs. It's a small matter of 5 lbs. and it's a standard that we really like and won't be changing anytime soon. But the english lit. major part of my brain started to ask "What does it say about our gym?"  Some Crossfit boxes have a women's wall ball line at 8 feet rather than our universal standard at 10 feet.  Where does that 2 extra feet factor in, what does it ultimately signify? Those of you who came from other boxes may find that we focus more on form and correct movement than super impressive times.  It may sounds elitist but these are simply programming choices, that were made when the gym was first affiliated and have since become law.  What else motivates these standards?

I think it stems from another point that may not be universal recognized: that your successes and failures are our successes and failures. We trainers invest so much of ourselves into training you guys that it can be just as exciting watching a client get a muscle-up as getting one yourself.  We ask for perfect form in challenging situations because it means you'll be safer. We ask more from our female clients because we know you all are capable of moving that weight and hitting that height, if not now in your training then very soon. 

We challenge all of you because we think you are able. And every day you rise to that challenge and sometimes you don't. And so it's our job to keep pushing you, to ask more, to make sure you aren't too comfortable. Admittedly it is a delicate balancing act between asking too much and not asking enough of you all. But that is our challenge as trainers.  And one we gladly accept. Because it is only through challenge yourself that improvements come.

Unless you don't want to improve, than ignore all of the above.

-Paul Siegel
Tommorrow's 5k WOD will be @ Columns Drive normal class times 8-9-10am!
Guys don't forget about the Saturday trail run down at Sope Creek. We will start running at 4:30. If you need directions post a comment to the blog or send Nate an e-mail. Also, if you get lost on the way there give me a call at 678-662-8208.
-Chace

Welcome To:
              Josh and Glissel, were so excited to have you guys at CFSS.

Congratulations To:
             Jeremy, nice job today on graduating the On-Ramp. We look forward to seeing what the future has for you at CFSS.

Thursday, May 6, 2010

Happy Birthday Isa!

"Isa"
16-12-8-4
 Deadlift, 60% of 1RM
200m Sprint
then
17 burpees ta grow on!

Family dinner tonight at Teela Taqueria 7:15 p.m.

Both the Sandy Springs and Dunwoody farmers markets are open.  The Dunwoody Green Market is open 8 a.m. to around noon on Wednesdays by the Dunwoody post office.  The Sandy Springs Farmers Market is open 8:30 a.m. to 12:30 p.m. Saturdays and is located near the closed Target off of Sandy Springs Circle.

If you've never bought your food from a farmer's market you will be amazed what fresh and local food tastes like.  It is often less expensive than some supermarkets and certainly more exotic.   If nothing else it's fun to poke around the stands.

-Paul Siegel

Guys don't forget about the Saturday trail run down at Sope Creek. We will start running at 4:30. If you need directions post a comment to the blog or send Nate an e-mail. Also, if you get lost on the way there give me a call at 678-662-8208.
-Chace



Wednesday, May 5, 2010



Front Squat
3-3-3-3-3


We've been impressed with the increase in strength that the ladies of the gym are showing.  However, all too often we hear about the whole "I don't want to be muscle-y" thing. Rather than re-iterating the whole hormonal impossibility of it I thought I'd let someone else speak, some one distinctly more feminine than any of your trainers.

Rebecca "Becka" Rose is a good friend of mine and a trainer over at Crossfit Peachtree. She's got a 565 Crossfit Total, has competed in some local olympic weightlifting meets and is on CFPT's affiliate team which will be competing down in Jacksonville at the Dirty South Qualifiers. Suffice it to say that she's a general all around Crossfit bad-ass. She just started her blog over at Not Now Chief, I'm in the F#ckin' Zone... Here's her post called "Weightlifting Did Not Cause you to Gain the Freshman 15":

Disclaimer: This one is kinda for the ladies …  and if you were at the Chicks ‘R’ Badass Olympic lifting seminar*, you’ve heard all of this before …
Today was one of my favorite workouts – CrossFit Total. I’m a little biased here since I love anything having to do with heavy weights – lifting them, dropping them, watching other people pick them up, whatever. But what I really love about this workout is seeing clients’ improvements – ones of the female persuasion in particular.  Women have a tendency to shy away from heavy weights – I don’t quite understand their fear, but nevertheless I witness it on a daily basis. I’ve tried explaining to women, and will continue my attempts, that most of what they’re afraid of is pure myth.

“But I don’t want to look like the cover of a body building magazine.”

Be honest, how many body builders do you see walking around your CrossFit gym?  I’m sure there are one or two lurking around at some gym somewhere, but these women are the exception, not the rule in CF. You know what makes these women that muscularly large? A combination of isolation exercises (something the personal trainers over at L.A. Fitness will have you doing), testosterone supplementation of some sort and very large amounts of protein. Everyone is different and body types differ – some women put on muscle faster and easier than others – but in general, the female body isn’t engineered to bulk up that much. It takes a lot of deliberate work to get that bodybuilder look, so chill out, ladies. I promise, you’re not going to be the next Arnold Schwarzenegger look-alike from lifting heavy weights in CrossFit.

Another myth that even I fell victim to for a while is the idea of “toning”. It sounds good, right? Light weight, lots of reps and you’ll be ripped, but not bulky, in no time. Too bad it’s a crock of shit. The only way to achieve the desired effect of “toning” is to lose that extra body fat which is sitting on top of your muscles and hiding that nice six-pack you just know you have. So your personal trainer at L.A. Fitness swears this is the secret to getting the bikini body you just-have-to-have for the summer? Let me explain what’s going to happen. Instead of losing that last little stubborn bit of chub, you’re going to develop new muscles. Guess what that’s going to look like in a bikini? Add new muscles to the muscles and fat you already have and you’re just going to end up looking larger (read: bulky).

Let’s look at it from the heavy weights perspective now.

Lifting heavy weight (around 80%+ of your 1RM, I believe) for a small number of reps actually causes changes on the neurological level meaning that you’re teaching the muscles you already have to do more. And as a CrossFitting woman, what could be better than getting stronger without putting on extra bulk at the same time?

Let me reiterate, heavy weights will not make you bulky. But you know what will? Your diet. If you start a weightlifting program – power or Olympic – and find yourself putting on too much mass, take a look at how you’re fueling your body. I read this in an article once and it stuck with me: Weightlifting did not cause you to gain the freshman 15. I’d guess that Taco Bell and cheap beer are more likely culprits.


Tuesday, May 4, 2010


For time:
30 Handstand Pushups
40 Pullups
50 Kettlebell swings, 55 lbs.
60 Abmat Situps
70 Burpees

Scientific America is reporting that refined carbohydrates rather than fat is a leading cause of the deadly quartet (obesity, hypertension, hypertriglyceridemia, hyperinsulinemia) check it out here. I was going to post up the full thing but it's a bit long, if you get a chance read it.

We've always advocated that it is the type and quantity of carbohydrates that will have the most effect on your body composition.  It's been a good while since our Gut Check Challenge, how's your diet?

Monday, May 3, 2010

Welcome To CFSS Kelly!
Congrats on your first Handstand GA!
 For time:
50  Wall Ball Shot, 20 lbs.
10 Muscle Ups
40 Wall Ball Shots, 20 lbs.
8 Muscle Ups
30 Wall Ball Shots, 20 lbs.
6 Muscle Ups
20 Wall Ball Shots, 20 lbs.
4 Muscle Ups
10 Wall Ball Shots, 20 lbs.
2 Muscle Ups

Friendly Reminders:

Sunday is Mother's Day.

 Saturday May 15th  at 11 a.m. we are planning on having a Family Fun Day/Workout.  We'll have a fun workout that kids and their mama/daddy can do together.  



Warrior Dash Sign up info:

Welcome to America's most insane race! Warrior Dash lands in the Southeast for the first time in 2010 where 11 obstacles from hell await on this 3.22 mile course Are you a warrior? SIGN UP NOW!

Deadlines:
Friday April 30, 2010
You will be unable to modify any participant registration information after 3:00 p.m. (CST) on Friday April 30, 2010
Monday May 10, 2010 (7 days left to sign up!)
Registration will close at 3:00 p.m. (CST) on Monday May 10, 2010. Absolutely NO registration will be accepted after this time.

For  more info go 
here.

Let everyone know in comments who's doing the warrior dash so you guys can carpool, co-ordinate costumes and revel in bad-assery.

-Paul Siegel 

Saturday, May 1, 2010



"Paul"
5 rounds for time of:
50 Double Unders
35 Knees to Elbows
185 lb. Overhead Walk 20 yards.
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance callon April 4, 2009. He was engaged to be married with Lisa Esposito.
Sunday hiking is on! The weather (as of friday night) has improved and it might be a nice day.  We're still meeting at 8 a.m. in the parking lot of CFSS.  If you're planning on coming please make sure to bring a rain jacket, lunch and snacks, at least 2 liters of water and shoes. Something to carry all that in wouldn't be amiss either.
We pinched this article from Mark's Daily Apple. It is dedicated to those of you that complain about lower back issues…
People are exceedingly mobile these days. We can jet halfway across the world at a moment’s notice, check email on our phones, hop in the car and be in another state in five hours, conduct business from anywhere, transfer schools, and shave while reading the paper on the morning commute. Social mobility, financial mobility, spatial mobility, information mobility. Mobile workforce, mobile phone, Google Mobile. Yeah, clearly, mobility is highly prized.
What about joint mobility?
Too many people discount, or even outright ignore, this crucial aspect of physical fitness. Raw strength, speed, and stamina are all important, especially to athletes or weekend warriors, but everyone of any age or fitness level needs the ability to move their limbs and joints through their full range of motion as ordained by nature. That goes for grandmothers, teens, and couch potatoes alike. Though not everyone will be picking up barbells or running sprints or long jumping, we all have to function in a three-dimensional world. We all have space and gravity with which to contend if we’re planning on enjoying and experiencing all life offers, and that’s accomplished by moving through spatiality and against gravity. To thrive in this environment, we require the full, unfettered use of our limbs, joints, and muscles. Losing the shoes is a big step; so is getting strong and fit. One of the biggest, in my opinion, is regaining and maintaining maximum joint mobility.
“Regaining,” because we are born with joint mobility. Ever watch children play? They’re bendy, flexible little sprites with perfect squat and deadlift form. And they don’t need formal training to get there! Attainment of joint mobility, then, is regaining what was lost, not inventing something new.
Regaining’s the easy part. You’ve got to maintain your mobility, too, or else you run the risk of misplacing it all over again. Once you learn the mobility exercises, it’s actually really pretty simple to maintain. People generally fail out of sheer forgetfulness or laziness. If you can incorporate mobility drills into your regular warm-ups or daily activities (or even institute them as standalone workouts), maintenance becomes second nature.
Everyone has to pick up groceries, or walk up stairs, or perform any number of mundane tasks requiring the use of joints and limbs. If those joints and limbs are going to be useful, they have to be mobile. They need a full range of motion.
And if you are an athlete, mobility is even more important. Strength without the ability to move your body and limbs fully and completely – without the ability to use your strength in the real world – is pointless. Strength development itself suffers without proper joint mobility. The strongest lifters are the ones who move weights (or just themselves) through the full range of motion using compound movements and utilizing healthy, active joints. If you have poor joint mobility, performing quality squats, deadlifts, presses – any compound movement that requires precision and communication between joints and limbs – it’s going to be that much harder, and the risk for injury that much higher.
Power output and speed will be compromised with poor joint mobility. When you shoot a rubber band, the farther back you pull it, the more tension there is, and the farther it shoots. The greater your joint mobility, the greater your range of motion, and the more tension – and therefore power – you’ll be able to generate.
Most importantly, maintaining adequate joint mobility keeps our joints healthy. Just as our bones and our muscle fibers require physical stimuli, like load-bearing activities, to maintain strength, density, and to initiate positive structural changes/adaptations, our joints require regular movement and usage to maintain health and mobility. Think of your joints as hinges to a door; if the door is never opened, never used, and subjected to steady environmental or elemental decay without reprieve, that hinge isn’t going to work well. It’s going to rust, and it’ll creak and groan if you’re even able to get it moving. Same thing goes for the sedentary office worker, the bodybuilder who only focuses on pecs and biceps, and the daytime TV watcher. Their joints aren’t being used to their full potential (if at all, in some cases), and their mobility will suffer. Like the Tinman in Oz, their joints will “rust” over and the simplest tasks will become difficult, almost Herculean in extreme cases (and in old age).
Hip Mobility
Our joints, limbs, and muscles represent a collective of individual pieces, all working together to move the body, manipulate objects, and propel us through three dimensional space. Mobility in all areas is crucial, but it helps to consider them in segments. After all, different people will have different levels of mobility in different areas of the body. Perhaps the most common mobility deficiency resides in the hips. In my own case, it was a lack of hip mobility that was the proximate cause of my downfall as a runner/triathlete. I basically “seized up” after fifteen years of overuse in a very limited plane of movement.
People have forgotten (or don’t know) how to use their hips the way evolution designed them to be used. Instead of sitting back with their hips to pick something up, followed by a hip extension (thrust forward) to bring it up, they’ll bend at the waist and lift with the lower back. Picking up a potted plant? You can get away with poor hip mobility – for a while. Picking up a weighted barbell, a child or a bag of peat moss with poor hip mobility using your lower back? That’s an injury waiting to happen.
We sit too much. I know I do, and it’s especially bad to do so right after working out (yet I still do it sometimes). Sitting impacts hip mobility in two major ways: it weakens the glutes and it shortens the hip flexors. Both your glutes and your hip flexors figure prominently in the activation of your hips, so when they’re weak and/or inactive, the lower back takes over. Now, the lower back, or the lumbar spine, isn’t designed for a ton of activity. It’s mainly there to provide support and stability. It’s the core, after all. But with poor hip mobility brought on by excessive sitting and a weak posterior chain, your hip extension is no longer sufficient, and in comes the lower back. That potted plant is beginning to look a little heavier, eh? And that’s not even mentioning the barbell.
It’s a shame, because our hips are obviously designed to generate a ton of power. The ligaments, the tendons, the musculature, and the bones in that region are all dense, hardy, and robust – they’re made for activity and mobility – but too many people are selling their hips short. And when that happens, the other joints and muscles (like knees or lumbar spines) have to pick up the slack. It’s an adaptive mechanism that perhaps any multi-limbed animal possesses: the quick substitution for an injured limb/joint by an adjacent one. It’s not meant to be a lasting solution, though. We’re not meant to limp through life using one joint to do another’s prescribed task. It just doesn’t work, and it’s exactly why most people lift with their backs instead of their hips and then complain about back or knee pain.
Restoring hip mobility will help in several areas. It should reduce or eliminate lower back and/or knee pain stemming from overcompensation. It should improve your power output by allowing you to fully engage your posterior chain in training exercises like squats, deadlifts, kettlebell swings, and any of the Olympic lifts, while making them safer. It should improve the strength and power of your hip extension, extremely vital for performance of the aforementioned lifts, but also for vertical leaps, sprinting, and any basic explosive movement. It will improve your rotational strength; instead of rotating with the lumbar spine (a huge no-no), you’ll generate power with the hips – perfect for throwing a good punch, swinging a golf club, or tossing a big rock at prey. It’ll improve speed, especially sprinting speed.
Most of all, hip mobility will improve your relationship with the rest of your body. Because the hips are the most common sites of poor mobility, many people are walking around with dysfunctions borne of overcompensation. Fixing hip mobility won’t fix everything, but it will eliminate a major stressor on your system as a whole and allow you to focus on the smaller, but no less important, sites and joints.