Friday, July 31, 2009
Thursday, July 30, 2009
Wednesday, July 29, 2009
Tuesday, July 28, 2009
Monday, July 27, 2009
Sunday, July 26, 2009
Saturday, July 25, 2009
Thursday, July 23, 2009
155 lbs. Push Jerk, 6 reps
Tuesday, July 21, 2009
Carol at 108.
Pull-ups
Monday, July 20, 2009
Sunday, July 19, 2009
Saturday, July 18, 2009
A Joke:
An old whiskery, wise fish is swimming by three young fish and goes "How's the water this morning, boys?" the three young fish look at each other and go "What the hell's water?"
Check out yesterday's late post and post thought's to comments.
Comments can be accessed at the bottom of any post, Post your workout's, questions you might have, or just general observations. If you've got anything you want to see on the blog post it there and you might see it later in the week.
Friday, July 17, 2009
Sorry for the late post, everyone. I'm going to post an article from Jon Gilson at Again Faster.
When I broke my knee Cap, I went from active college athlete to completely sedentary and heavily medicate in a second. When I started feeling down on myself and not sure whether I'd be able to do what I loved again, I'd read this and realize what I had wasn't so bad. And no matter what happened when I got out of the brace, I'd do what I could. Check out the rest of the Articles through the link above.
You'll Be Fine
You have no right to bitch. Your sore hamstrings and screaming core are artifacts of high intensity compound movement, enabled by firm contact with Mother Earth and the primate’s gift of an opposable thumb. The very fact that your arms feel like lead and your legs like the business end of a propane torch is a gift of inclusion, given only because you have legs and arms to hurt.
The men of the Warrior Transition Battalion at Brooke Army Medical Center don’t know your pain. They brought guns to a bomb fight, and came home with fewer limbs than they packed, blown apart by the cowardice of other men.
Their pain is worse, one of exclusion, borne of wheelchairs and ramps, endless hours of physical therapy and prosthetic fittings, hobbled by the incessant need for painkillers. You will never know the agony that they’ve endured, first physically mangled, and then pitied, seen as victims of a botched War.
Luckily, they don’t share the viewpoint. An even twenty, enabled by the efforts of a young Lieutenant, are pursuing rehabilitation with revenge.
These men came to Alamo CrossFit to learn the tenets of CrossFit, supported by a crackerjack crew of trainers and an unrelenting need to go beyond the bounds of traditional recovery.
Placed in an environment where pity was gone and intensity was the only goal, I watched men do handstand pushups, femurs balanced against their wheelchairs, no feet weighing them down. I watched a Marine pull himself up a gymnastics ring, ripping as hard as he could while an unwieldy leg brace fought his every effort. I watched a man with no patella tendon sit into a full-depth squat, and a man with no legs clean a medicine ball from the ground.
These men, broken in body, were impossible to stop. The pain that we could inflict—jackhammering hearts, mental torment, and burning muscles—paled in comparison to the months of adversity that led them to our doorstep. They deadlifted and squatted, ran and pressed, displaying a fortitude far beyond our capacity to keep up.
Every moment hammered home a single point: You’ll be fine.
Remember that the pain is a gift, and men have overcome far worse. When your training results in injury, remember that there are those whose injuries dwarf yours by degrees of magnitude, men who would kill for the right to feel a strained Achilles or a jammed thumb. They will not quit regardless of the odds, and you will not disgrace their example.
The next time your muscles protest or you feel a callus give way, be thankful for the feeling, and the comparative ease with which you train every day. Be thankful for the gift that is your body, and the pain that it brings.
In Northern Texas, there are twenty men battling to reclaim lost capacity, showing the world that injury is not an endpoint, that sacrifice does not end in martyrdom. Their courage is physical and mental, and their lesson is one that will serve far beyond their lifetimes.
Their pain is unimaginable, but their message is easily understood: the struggle to become a better human being ends only in death. Don’t let them down.
Kyle Maynard coaches Josh through a muscle-up attempt at Alamo CrossFit. Picture courtesy of The Napping Poet.
Thursday, July 16, 2009
Recovery is another part of the puzzle we call performance here. Recovery is a multifaceted concept which encompasses quite a few things. Sleep we've talked about, nutrition has been covered. What else can you be doing to enhance recovery?
Fish Oil- I like the Costco brand, but you want to find anything high in Omega-3's and low in Omega-6 and 9. It helps lower inflammation from exercise and is very good for your heart. Chace knows much more about this than me and he's the one to talk to.
Cold- Ice baths are great, if you can find that much ice. Another option is contrast hydrotherapy. This is the alternating use of really cold water and really hot water. It's easiest to do in the shower, which you should be doing anyways. It's pretty simple: go as cold as you can for around 30 seconds (or as long as you can stand it), than go hot til you regain feeling. Repeat that cycle around 4-6 times. If I had a particularly brutal workout I'll hyrdotherapy that night and see decreased soreness the next morning.
Wednesday, July 15, 2009
For more resources check out Georgia Organics for Local Produce. And check out Eat Wild: Georgia for grass fed beef, organic eggs, chickens and raw milk. This I haven't done yet, but I intend on picking up some grass fed beef to let you all know what's up.
If you'd like to read more about the organic movement and why you should be eating this way look at either of Michael Pollen's books "The Omnivore's Dilemma" or "In Defense of Food" and Eric Schlosser "Fast Food Nation". If you'd like to go way back to the beginning of the whole slow food and organic movement in the U.S. check out Wendell Berry's "The Art of the Commonplace: The Agrarian Essays".
Tuesday, July 14, 2009
CFHQ Rest Day
“People are always blaming their circumstances for what they are. I don’t believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can’t find them, make them.”
George Bernard Shaw
Sleep is one of the most important parts of any workout regime (right next to diet). We should aim for 7-9 hours in a completely dark room. And when I say dark, I mean like cave-dark, "can't see hand in front of face" dark. In the most extreme cases this means getting blackout curtains and covering all the windows, removing all sources of lights including alarm clocks, smoke detectors and other LED's. This is, of course, the extreme end of things, what we'd settle for is 7 hours of uninterrupted sleep, in a quiet dark room. Most people assume that it's the length of sleep that matters, but the environment you're in also matters. If you're not getting those 7 good hours, try it for a week and see what happens. You might have to record your favorite shows, make breakfast the night before or find options that are quicker in the morning. More sleep is in the long run going to be better for you and better for your performance
Crossfit has had a tumultous relationship with the media, but the coverage is getting better. Here's an excellent piece on the crossfit games for a more mainstream media source.
Men's Fitness has run an interesting expirement. They had an intern do Crossfit for a month. Start here for his cocky introduction and check the archives for the rest of his story. I'm going to say that he drank the kool-aid.
Learn from his story, challenge your friends to try it for a month, even if they've already got a good program going for them. What have they got to lose?
Monday, July 13, 2009
What shoes are you wearing today? Think about going barefoot today instead of wearing your cross-trainers. Let me know how it feels.
How's your diet going? One meal a day might seem pretty easy, or pretty hard, just keeping trying new foods and writing them down. Also try and write down how you feel after your meals. This information may not seem relevant now, eventually it will become more important, especially when we start doing more meals Paleo or Zone.
Most of the stuff I've covered on here has been pretty basic, I'm going to try and get advanced with you all today. What we look for in a movement is perfection, essentially a movement that conforms to all the standards we give you. When we go heavy however, form will start to break down. So here the problem: If you're going heavy enough you wont have perfect form, if you have perfect form chances are you're not going heavy enough. For us trainers its a constant battle to minimize the amount of degradation in form yet still get the appropriate physiological response. Where you all come in is that fight for perfect form. You have to be the one initiating it, we can't hold your elbows up in a front squat or help you drop down into the whole in a clean. If you're not sure what you should be doing, stop us, ask us were your elbows should be, were my feet should be, etc. 'Cause it really all starts and ends with you.
Saturday, July 11, 2009
Sorry about the late post today folks. The family and I headed down to Seagrove beach and I didn't have a chance to post before we hit the road. Chace (or N8) will be posting the workout and pictures first thing in the morning and I'm going to come back in later in the day or morning and fill in with content. So that should give you more chances to check out the blog, and leave some love in the comments.
What do you think about the crossfit tenant that suggests that we should "learn and play new sports"? Is this too much to ask of busy professionals? It's hard enought to fit in an hour long workout, let alone a full basketball game, round of golf or triathlon. What, if anything, is stopping you from using all this new strength and fitness in competitive arenas'?
We have several athletes whose main sport isn't Crossfit, I'd like to know if training for general physical preparedness has effected your sport specific performance? Is there anything we could do to tailor our workouts for your sport? If you have a sport you'd like to get into, let us know so we can help you figure it out.
Friday, July 10, 2009
Cobrinha, pulling the rings to his chest getting ready to head butt through
Thursday, July 9, 2009
Curtis in the middle of "Nate" with good form on the HSPU's
Wednesday, July 8, 2009
"Nate"
8 Dumbbell Swings 70 lbs.
Tuesday, July 7, 2009
Next up are Chuck Taylor's, these are your do all shoe in the gym for running and lifting to box jumps. Ultimately Chuck's are cheap, practically indestructable and ideally suited for what we do in here. You can do all the lifts in them, run, row and anything else you can think of . Racing flats are also good. Jonathon made a good point in the comments; to paraphrase, "Wean yourself slowly off of cushioned soles" and "Dont go directly to Chuck's" He recommends Adidas Adizero Pro and Adizero XT as an interim or final shoe. They have a little cushion but are sufficently low in the heel as to be a good for most everything. Check out the comments for more.
I use the AdiZero Pro's and really like 'em. I use them because I already have lifting shoes. Olympic (or squat) shoes such as these have a hard sole with a elevated heel (about 3/4" on these D0-wins). The elevated hell makes the deep squat of the olympic lifts easier by allowing the knees to track properly and not limited by ankle flexibility. Some of you may have squatted with plates under your heels. This is much the same idea, except you wear them. The metatarsal straps helps keep the foot from sliding around. This becomes particularly important in the split jerk. If you start getting into the olympic or slow lifts these shoes are a necessary investment. I'll wear them for todays workout, anything were there's no running and a weighlifting movement then I'll wear 'em. They range anywhere from $50-$150 for a custom pair. I won't lift heavy in anything else.
Monday, July 6, 2009
Sunday, July 5, 2009
Friday, July 3, 2009
Thursday, July 2, 2009
CFSS
250 row
Wednesday, July 1, 2009
R on Sandy Springs Circle
6 rounds