Competition pains

     Look at that, day two is here. I may be rehabbing my lower back, but I am strong on getting my blog back on. I want to put out a few things right off the bat. I am no longer posting exactly at 9 AM. The posts will come when they come on a Monday through Friday basis. Why?... because I like my weekends. OK, the rules are officially over, let's ramble.

     So, last Saturday was the "Fittest in the Metro East" CrossFit competition. I placed 8 out of 9... only because there was a tie... so technically 9th (woo, top 10!!!). The first workout was a triplet with thrusters, pullups and snatch. Coming in with a bad low back injury, it wasn't looking  that grand. After an uber painful fight with 30  snatches I finished with literally seconds remaining. After writhing in pain, a trip to the on-site chiropractor, and writhing in pain again... I had to "prepare" for the 2nd event.

     My preparation consisted of napping right up until my heat. the second was a short battle with the jump rope and handstand holds. Again, this went horrible for me, even though these USED to be my most strongest abilities. The next event I was better prepared for, as it was a strength event. Running coupled with 1 Rep Deadlift, Clean and Hang Squat Clean. My worry here was the cleans, because I injured my back doing these 2 days prior. This still lead to a Hang Squat Clean PR and my only 3rd place finish.

     The 4th event was another triplet of moving a prowler, air squats and situps. By now my quads were toast, so I'm surprised I could even do anything. The finally event was a gargantuan chipper of a whole bunch of movements. It really didn't matter, I couldn't get passed the 3rd movement of overhead walking lunge with a 70lb kettlebell. At this point in the day I couldn't even do an unweighted lunge, so this was just 14 minutes of self torture.

     So that is about as brief as a recap I can give. As horrible as I did, there were some beasts out there in both Rx and scaled divisions. Was I ill prepared? For this competition, yes! Have a done a WOD since March? Not a one. So I've gone from placing 2nd of over 60 people in February, to last out of 9. Have my goals changed since February? Yes! Have they changed since last weekend? No... just more of a fire.

     The non-CrossFitters will say that CF competitions are BS, and a normal "fit" person can't just come in a do well because of the crazy movements. There may be a little truth to this, you do have to practice the movements... just like any sports. Fittest man in the world, Rich Froning, will not be able to go play in the NBA, NFL, or NHL (when it's not locked out) without practice. He is a monster at CrossFit... because he CrossFits!

     Is this the end of my competative CF career? I'm not sure. Do I no longer advocate CF? I still do, but it is not my training plan or goal of mine at the moment. Will this post piss CrossFitters off? I'm not trying to be a dick, I'm giving out my thoughts and opinions. I am not bashing the competitors or competition, because who the hell cares? I don't want to start fights or "hardcore" internet battle. I am, however, saying how shit-tastic that I did. I will soon be back to training the Big Three (Squat, Bench and Deads), going after PRs and blogging away... at training, life, CrossFit, or whatever the hell I feel like.

     Anyway, those are my thoughts. If you don't like them... then you already stopped reading this. If you still are, and you still have a problem then leave any questions, comments or thoughts. So the hell with all this, the competition is in the past. It's time to get stronger, train harder... and BECOME UNBREAKABLE!!!

Post-WOD (Thanksgiving)

     Hey again all, and how are we feeling? Everyone got their holiday cheer pants on? Yes, as the turkey goes into the fridge and the Christmas trees go up, I'm sure there's enough smiles to fill a box. Now that all that exsesive crabo-load is over, I'm sure others are returning to their boxes as well. Me? I return to family... and the rambles.

     Congrats to all the braved the Black Friday madness. This is the true proving ground of your fitness and mental fortitude... and maybe your limit, like pushing down an old lady to nab that wii. Anyways, we have better things to talk about instead of things that will give you nightmares till New Years.

     There's that good old saying, "You don't get stronger from lifitng, you get stronger by resting from lifting." This mean that Post-WOD time is such a important piece of our training. So what does that mean we should be doing? How about we consider the following:

- Nutrition: Yep, It's meal time. This is actually one of the best times to get in some good food in your belly. Maybe a shake, does the trick. Basically we need to replenish. This includes getting your water in.

- "Stretch": Best time to keep our body nice and limber. You can get on the foam roller and break up some of the lactic acid build up. Also hold you static position and hit that range of motion. Crazy individuals can go home a strike up the ice bath.

- Record/assess: Best time to look at how the WOD went. Was it a PR? Was it a rough battle. This is the time where you can get you log book and write down the WOD and/or Lift. Talk to you coach, see if there's things you can improve on or what went well.

- Smile: We're all here for our journey for fitness. Yea, CF can be painful, it can make us want to punch a puppy. But if we didn't love this stuff, we would never come back. Talk to you fellow athletes, laugh about the pain, and grow the community.

     So there we have it folks, the post-WOD importance (and it is important). I hope you all had an outstanding Turkey Day, and didn't get too beat up trying to get the best deals in the stores. Post thoughts, questions, and comments below. Recover right, train hard... and do burpees!



FitnessLand // OpenCup '11 from свадьбография.рф on Vimeo.

3,2,1 GO!
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Rest Day
What they hell do you expect?!... I was shoving my gullet full of turkey and assorted goodies

*3511*

Manhood Down!

     Morning peeps. How are we feeling? Well, if you're doing the 30 minutes of stretching a day challenge... I would imagine limber. Not too late to jump on that band wagon. As always any time is a good time to jump on the ramble wagon. So let's see what we have today.

     So, this is why stretching is so important. Take a look at a... high volume day for me:

6:30 am WOD
Teams of 3, 20 min AMRAP
- 400m run
- 95lb Thrusters
- Burpees (yah burpees!)
Total Score- 403 reps
We gave the SIUE "X-Fit" event a go that we're going to be judging later today. So when the person is doing a 400m run, another is doing thrusters and another is doing burpees. When the person comes in from the run they go to thrusters, the thruster person goes to burpees, and the burpee person runs. So no rest for 20 minutes... fun fun

Recovery WOD
:60 ice bath
:60 second recover
Since my legs were good and taxed, I wanted to give this a try. Let me tell you... it was great! My legs felt brand new.

Afternoon WOD:
I few sets of squats and light behind the neck jerks, following it up with...

15 minute AMRAP
1 push press at 65% of your bodyweight
1 strict pullup
3 push press at 65% of your bodyweight
3 strict pullups
5 push press at 65% of your bodyweight
5 strict pullups
Rounds 8+6 reps
I thought this would be muscular burner and not tax my lungs. However, with the push press going on, I found myself seriously sucking wind. Great WOD with 3 other great trainers.

Afternoon recovery
30 minutes static stretch and foam roll

Night WOD
108 Burpees, for time
Time - 6:20
So yesterday was my Dad's 54th Birthday, and I challenged him to do his age in burpees and I would do double his age and try to beat his time. He did his in 7:08. So I got him, but not by too much. I really doubt I could do this again next year it sucked! Also, with the first WOD I did, that brought my full day's burpee count to 186.

Author's unfortunate Note: sustained a VERY odd injury during burpees. This could have been because of doing burpees on a rug, in new underwear or also doing them in Pajama bottoms... However... um... little Frosh got a case of the rug burn.

     Ok, uncomfortable silence aside, how does all that sound? I'll tell you... it sounds horrible! I do like some high volume days, but if you're not getting some good recovery in, you can't manage days like this. What about the rest of you? Anyone experiment in high volume training? Really, its a huge test in your recovery. How is everyone's recovery going? Getting that stretch in? Post thoughts, questions or comments below. Recover well, train like you got a pair... and do burpees!!!



CrossFit Quantum: Gettin Huge! from Sparks Photographers on Vimeo.

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Yesterday's Training:

I just told you!

*3511*

The challenge

     Morning again everyone. Yea, finally decided to stop slacking (for now) and produce a good ramble for you. Whether it is good or not is totally up to you. Speaking of up to you, today is my Dad's birthday! So everyone go ahead and knock out 20 burpees... 3,2,1 GO!

     Done? No, my Dad is not 20 today, but I wanted you to not tire out too much, and read the rest of the ramble.

     Well folks, today is a little quick discussion on an important subject (like all the rambles). Today, it's all about recovery.

     I know everyone out there is a WOD and heavy squat machine. But sometimes, we need to take a breather. It may feel like you're missing out on training, but believe me, it's all for the best. Many wise men once said, "you don't get stronger from a workout, you get strong from resting from a workout."

     Now I've given hints, tips, proverbs, and what-to-dos about recovery. Anything ranging from a simple foam roll, to and extreme contrast water therapy. Here is my challenge to you: The Static Stretch! Not only is this the title of my summer blockbuster, but it's going to get you moving and feeling better. So, what's the challenge?

     The challenge is to spend 20-30 minute A DAY doing some nice easy static stretching. Here are the rules: Stretching is not to be done before a WOD or immediately after a WOD. Think of this as a stretchy WOD. Some time during your day, maybe even when watching the tube or reading a ramble, spend 20-30 minute in some static positions, stretching out your muscles. You can go head-to-toe, toe-to-head, the world is your oyster. The challenge lasts exactly 7 days, starting from today.

     So, who's coming with me? Post your "I'm in" down below, any questions, comments, critueqes and remarks also welcome. So be mobile, be flexible, and as always... do burpees!!!


Overcome Resistance from Jogo Crossfit Bellingham on Vimeo.

3,2,1 GO!
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Yesterday's Training:

Rest Day
I know, it seems like I never WOD. But I'm doing 3 WODs today, so I think a rest day was appropriate.

Super big shout out to my wife. She beasted up 210lbs on a back squat! I know she'll hit more next time... I better start squating soon, before she catches up to me!!!

*3511*

Back on the Horse

     Sup everyone?! Another day, and another day closer to returning. Finally... WODs in the states! Among other things, I can't wait. Just like I know you can't wait for today's ramble. So I don't want to keep you waiting. let's get to it.

     Honestly, I'm a bit scattered today. Things are busy, getting things ready to make that last trip home. I'm even stumped on what I'm going to do for a WOD today (though I have some ideas). I just feel a little outside my body with everything that's going on around me... Wait, does that sound familiar to anyone?

     Yep, I'm talking about the WOD. Sometimes your best laid game plan just can't hit the mark. Your strength may feel like a weakness. And you feet may feel like cemement (which would suck for box jumps and double unders).

     Days like this happen. I know I've talked about this before. I do that because I think it's very important. Crap days will happen, and if you haven't had one... it will. What's super important is how we deal with something like this.

     Does it ruin your day? Do you stew about it? Does it make you want to go out and get a 6 double cheeseburgers and throw Paleo to the wayside? Well, this is probably not the response that we're looking for. Realize that your workout does not define you as a person. Know that you not any less fit because of a bomb day. Finally, accept that if you continue to put your hard work in you will get better.

     I just wanted to impart a few words of wisdom for everyone out there. It would be great to hear the same thing from you all. How do you handle a rough WOD? What makes you bounce back when you get nowhere near your PR? Post thoughts, comments or questions below... and do burpees!!!


"I learned that life is full of danger.  The only way to avoid danger is to avoid life, and you can't do that.  You just have to live your life and learn to overcome your fear of the danger."
     - unknown (from Catalyst Athletics Blog)


3,2,1 GO!
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Yesterday's Training:

5/3/1 Program
Bench Press
130 x 5
150 x 5
170 x 5
Haven't benched in a long while. Didn't feel TOO bad

Accessory Work (score for chins)
Round 1: 11 Dips
Round 2: 11 Dips - 12 100lb Situps
Round 3: 11 Dips - 12 100lb Situps - 13 135lb Bent Over Row (clean grip)
Round 4: 11 Dips - 12 100lb Situps - 13 135lb Bent Over Row - Max Chins
Chins - 12
My biceps were shot by the time I got to the chins. Ouch!

Day 163 Burpee Challenge / 13244 Burpees Completed

*3511*

Hot and Cold: a recovery story

     Greetings again folks! Another steamy pile of rambling coming your way! We here at the Frosh Blog (by that I mean "I") are always looking for new and interesting topics to write about. If you feel something is being missed feel free to throw down in the comments section and I will get to it as soon as I can. Speaking of which...

     ... Andrew posted a question a while back about post-WOD stretching and recovering. I've come across a few articles and research papers and made some startling discoveries (well, to me anyway).

     First, DOMS. Delayed Onset Muscle Soreness. The fact may be that there is little that we can do to prevent it from happening. Studies show that dynamic and static stretching do little to prevent it. However, there is some relief out there (though not completely).

     There was a study done with participants either doing nothing after a workout but resting. Another group of participants took a warm bath (think hot tub temp). A third group spent time in an ice bath (around 40 degree water). And, a final group participated in Contrast Water Therapy (spending 1 minutes in a hot bath and up to 1 minute in an ice bath... repeating 3-5 times). The result of recovery was opposite of how I have them listed. CWT participants recovered the best of the four, followed by just the ice bath participants. Both the hot bath and the "no recovery group" had little aid to their recovery.

     Again, all of these test groups did experience some DOMS 24-72 hours after an intense workout, so there's no escaping that.

     You don't have to draw two baths, or spend hard earned dollars on ice. CWT can be accomplished simply by spending 2-3 minutes in water in the shower and hot as you can stand and immideately standing under cold water for up to 60 second. Ice baths? Just simply draw a bath with nothing but cold water. spend up to 60 second in the bath and 1-2 minutes out wrapped up in a towel (repeat 3 times).

     What happens is, when you're in your ice bath the blood vessels constrict and flush out waste products like lactic acid, and at the same time reducing swelling and tissue breakdown. Now, when we just into our hot tub, the blood flow is increased speeding up circulation and speeding up the healing process.

     That's what I have for you. Some GREAT tools for jump starting recovery. Couple that with stand-alone sessions of stretching a mobilization and you'll be ready for anything. Post thoughts or additional questions to comments. Finally: get hot, then immediately get cold... and do burpees!

P.S. Anyone that did the 150 Burpees for time challenge post times below. You will see mine in the "Yesterday's Training" section



Columbia Cross Fit from Columbia CrossFit on Vimeo.

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Yesterday's Training:

Front Squat 7 x 2 (with increasing load)
155 - 165 - 170 - 175 (x1, hit safety bar on 2nd rep) - 180 - 185 (fail) - 185 (PR)

Push Press 155lbs x 3 x 3

Dips 4 x 7
Weighted Situps 100lbs x 3 x 12

Day 151 Burpee Challenge / 11354 Burpees Completed
Yesterday's 150 for time - 9:45
For yesterday I planned on doing 50 - 50 - 25 - 25. Actually it turned out to be 60 - 50 - 40. I sprinted to get 15 in about the last minute before crumpling up on the floor... good stuff

*3511*

Sickness and videos

     Good morning everyone. I'm sorry I've missed the last couple of rambles.I have been dog sick!... which also means I have to make up a lot of burpees. Future pain aside, I thought I could throw something up today. So, we have for you some videos. The first four are just parts of what we use in CrossFit, the 5th video being said discipline. I hope you all enjoy. For the time being, while I'm sick, I'm just going to throw up a video (and not my food) for you all to enjoy. Catch you guys later! ... and do burpees (because I can't)!

POWERLIFTING



GYMNASTICS



OLYMPIC WEIGHTLIFTING



KETTLEBELLS



CROSSFIT





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Yesterday's training:

Get down with the sickness (rest)

*3511*

Volume

      Morning everyone. Frosh here, fresh and back in the saddle... or on the wagon.. something like that. Anyway, yesterday I promised you a ramble about Volume. Today, I intend to deliver! So sit back and get ready... it's ramble time!

     Obviously, Saturday I had quite the bout with some high volume training.What is that exactly? Well, in the aerobic world volume equals more miles on the bike/road/water. In the strength world volume is more reps (not neccesarily more weight). And, fo course, in the CrossFit world volume is more WODs.

     In CrossFit you will hear of elite athletes, or those training for competition, will routinely throw multi-WOD days into their training. This is going to do a few things. It prepares that person for the rigors of having multiple WODs in a day, like most competition. Not only that, but it can test a person how well their body can recover between WODs. or the day after.

     Experience (recently as last weekend) has told me that being able to perform that many WODs is physically and mentally taxing. At competitions you know you've already hammered yorself on WOD #1, so you have to put faith into your training and into your abilities, that you can still attack the next WOD with just as much... let's say, "gusto". CrossFit competitions are the ultimate proroving grounds of your training methodology. If you are not prepared for extra volume, you may not be prepared for a competition.

     That being said... Is volume training right for everyone? No, definitely not. CrossFit is a strength and condition program. It's a simple 3 on 1 off prescription. You will not see multiple WODs in a day on the mainsite (unless they post CF Games WODs). If you're not prepared, increased volume can lead to overtraining. And volume-induced overtraining does take a while to recover from.

     Basically, there are times to have a double day, or a triple day... certainly not every day. It all depends on what you're training for. Want to go to the Games or compete regionally? Maybe so. Preparing for a military/LEO job? Hell, that may help. Increasing your fitness? Maybe not, just hit one WOD. What do you guys think? Anyone played with muti-WOD days before? I'd like to hear your thought on the matter. So do the WOD, maybe do another WOD... and do burpees!


Crossfit Vortex Teaser from Jazeen Hollings on Vimeo.

3,2,1 GO!
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Yesterday's Training:

Rest Day
Much needed

Day 115 Burpee Challenge / 6670 Burpees Completed

*3511*

Deep Fried

     Good Morning everyone... or rather, Good Night from me. Yesterday was quite the test and today is a much needed rest day from the WOD, and again from the rambles. My CNS is toast, and you can see why tomorrow. I want to point out that my training/programmin is not for everyone. It involves heavy loads and some extra volume days. Rest and recovery is crucial for a program as such, and that's tough on deployment. So tomorrow, we're going to have a little cost/benefit analysis on high volume training. When to use it, and when not to. So as always... do burpees!



3,2,1 GO!
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Yesterday's Training:

WOD #1
Dynamic Effort Pressing
Push Press 135lbs x 8 x 2

Accessory Work
DB Floor Press (progressive) x 3 x 8
- 40lbs - 50lbs - 55lbs
Hardest thing about this was gettin' the damn dumbells up there
One-Arm Push Press (progressive) x 3 x 3
- 65lbs - 70lbs - 80lbs
Weighted Situps 100lbs x 3 x 12

WOD #2
Sprints
Hill sprints on the treadmill 15.0 incline for 0.10 distance with increasing speed
- 0.65 - 0.66 - 0.67 - 0.68 - 0.69 - 0.70
I didn't time this, felt there was no point, it was all going to be the same since I had a set speed. Let me just say hill sprints, if you didn't know, hurt! I tried to keep the pose method, and I think I did fairly well. My ass was on fire by the end of it... good stuff!

WOD #3
5 rounds for time
7 Deadlift 275lbs
21 Double Unders
Time - 4:58
This is a CrossFit Football WOD. Rxd was 315lbs, but my posterior chain felt fried from the speed pulls yesterday. It was tough to pick that ball up.

Day 114 Burpee Challenge / 6555 Burpees Completed

*3511*

Something's Fishy

     Howdy folks. Happy Daddy Day to all those fabulous father's out there (yes, I just used fabulous in a sentence). As always stay happy, stay healthy... and do Burpees!



3,2,1 GO!
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Yesterday's training:

Rest Day

Day 65 Burpee Challenge / 2145 Burpees Total

*3511*

R&R

     Morning people. Look, I'm going to be honest, today is cutting it close to the wire. Sleep, as usual, is scarce, but luckily its my day off. So, I'm going to try to get some Rext and Recovery in... I mean, I need it! So, as craptastic as it may be... enjoy the video, talk to you tomorrow... and do burpees!!!


"BREATHE" from Paul Schneider on Vimeo.

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Yesterday's WOD

Warm-Up: 29 Burpees

Core:
2 x 15 Hollow Rocks
2 x 30 sec Plank Holds
2 x 10 Wallball Situps

Dynamic Barbell WU:
Burgener Warm-Up (for the Clean)
Clean Pulls
3 x 3 135 lbs
3 x 2 155 lbs
5 x 1 185 lbs
Snatch Grip Deadlift
2 x 5 95 lbs
3 x 2 135 lbs
5 x 1 155 lbs

Today focussed on Oly Movments

Day 30 Burpee Challenge / 465 Burpees Total

3511

To sleep or not to sleep

     Morning folks. Anoter beautiful 100 degree plus day. At least I know I'm getting a good (and possibly harmful) dose of Vitamin D. Oh well, the wife sent me a wonderful car package, including a good amount of more Vitamin D and Fish Oil. Which reminds me, make sure you wish you Mom a happy Mother's Day. The woman raised you for goodness sakes! I'm sure your Mom would agree that you need a good amount of sleep, which is what we have for you today.



Probably not the kind of sleep you need

      Alright, serious now. Below you will find a wide aray of 16 interesting facts about your sleep. Think about it... and fact #3 is a bit strange if you ask me.

     Well, I hope you got some insight from that poster. We've talked about sleep before sometime last year (Stop hitting snooze... and get some real sleep). So sleep tight, don't let the bed bugs bite... and do burpees!

3,2,1 GO!

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Yesterday's Strength:

1 RM Squat 205 lbs

Could have gone heavier and even tied my PR, but again... I'm playing this conservatively

1 RM Deadlift 375 lbs

I thought I was going to meet Pukie on that last pull, blah!

Day 23 Burpee Challenge / 276 Burpees Total

*3511*

I'm still here folks!

     Hey again everybody! Its been a long 5 days... or 6 days, I don't even know anymore. Besides the point, I'm back now. I know you've missed me... and I'm sure every day, at 9 AM CST you've been waiting for my word, and have heart broken without it. Well, I'm sorry to put everyone through all of that. SO let me make it up to you... let's ramble!

If only

     So, I've had a realization on this trip. I have gotten substancially weaker! It bums me out a little bit, at first (I'll explain) Here's a list of my regressions:

Back Squat PR 225... currently well under 200
Deadlift PR 415... currently 365
Sumo Deadlift PR 345... currently 335
Press PR 135... currently 130
Bench Press PR 200... currently no clue, but less than that

     Alright, so onto a little more of an explaination. So at first I said I was a bit upset by all this. However, if CrossFit has taught me anything, is that we must be humble. I have to accept the fact that beause of training and travelling I just haven't been able to "get r' done"... as it were. But out of this, I am able to focus so much more on a very strict and beautiful form. Have I gotten slower too? Maybe, but again... I can focus on form, which can make me more efficient and faster once again.

     Do you guys get what I'm saying? We don't have to be breaking the boundries of the PR all the time. We have to sit back and reevaluate where we are in outr training, and work to improve it. We have to be ready for the mental challenge of getting better... odd as it sounds. I know, for myself, I'm going to be adding back my gymnastic skills work. Also I'll be making my Strength work seperate from my WODs, and adding in more dynamic work to build speed and power (here's hoping).

     Anyway, back to my listening (reading) public. Have you guys ever entered the realm of the plateu or maybe even regression? What did you do to get over the hump? Did you change nothing and battle through? Change your diet or rest and recovery? It's different for everybody, ever if just by a little. So think about your training, put it to use... and do burpees.


Crossfit Regionals 2010 from Samer Abou-Zaki on Vimeo.

3,2,1 GO!
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Yesterday's Strength/WOD:

Sumo Stance Box Squat 165 x 3 x 3

1RM Sumo Deadlift - 335 lbs

1RM Press - 130 lbs

Ok, so I've been slowly working my squat back up to par. I've favored the Sumo stance and go to the box, working on the eccentric and concentric pieces of the movement. My Deadlift has most definitaly gone down the tube, but I was supprised that my Press hasn't really moved down that much... in fact, I was quite proud of that current 1RM! I thought it would be a lot less, 125 felt awesome, 130 was a grind, but I made it up.

On the minute for 20 minutes
4 Pullups
8 Pushups
12 Squats
This is actually a test to work on my goal to get through Chelsea by the end of the deployment (which is 5/10/15 for 30 minutes). I felt pretty good, I could have gone for longer, and maybe should have. But now I know I'm ready to go longer. So maybe next time I'll do the reps RX but scale the time... only time will tell.

Day 21 Burpee Challenge / 231 Burpees Total
Man, we're moving right along!


*3511*

R&R

     This is going to be a very interesting time out here, as far as rest and recovery goes. One day a week I work 7AM to 3PM, then a 3PM to 11PM, then a 11PM to 7AM... kinda hard to get a normal schedule, don't you think? Oh well, I am pleased to see some cool stuff in the gym... people deadlifting! And not just an uneducated Dead, these people know what they're doing. I love people Deadlifting. The only thing I love more is my wife. So if my wife Deadlifts... I think my head would explode. Anywho, enough ranting, lets get rambling.

Dear God, I hope this isn't real


     So, speaking of rest and recovery... I have a question for my peeps out there. So there's a lot of things we will to get ready for our training. Adequate sleep, foam rolling, Paleo, K-Star's MWOD, CWT (that's the Contrast Water Therapy). There's so much out there that will effect abd ehance our performance. It can be difficult to do it all, I know. So what I'm wondering is which method of R&R do you most believe in? What's your favorite? How do you recover?

     Alright, being out here it's a little different. I don't have a foam roller (for the time being), sleep is as I can get it, and Paleo is up to what they serve in the chow hall. The biggest mover for me has to be the mobilization piece. I'm making sure to take the time to MWOD it up before I start to move under heavy loads, and stretch it out good once I'm done. I have to use what's available, and right now... that's my own body.

     OK, so that's my insight. I would love to be doing more, but for now that's it. So what about the rest of the viewing public? What is your Paleo rocket fuel? How much sleep does your body need? What keeps you at top performance? Maybe we'll hear of something new. So keep resting, hit your recovery... and do burpees.


Friday Night Lights 11.4 presented by CrossFit Scottsdale from Full Squared Productions on Vimeo.

3,2,1 GO!
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Yesterday's Strength/WOD:

Front Squat 165 x 5 x 1

Press 105 x 5 x 3

3 Rounds for time:
5 145 lb Power Cleans
10 Burpees
Time - 4:20


Day 8 Burpee Challenge / 36 Burpees Total


*3511*

Dog Squeeze

    
     Hey there party peeps. I'm sorry to tell you that the ramble will be fairly short today. As much fun as I had in the cave, running around and all, I think it made my sickness... a little bit sicker. Spent most of yesterday on the couch, trying to keep down food (TMI)... so there's that.

     So, without further stalling, I'm calling this one early today. I need my rest and recovery to kick in like nobodies business. I promise I will give you a ramble with rambling about when I can. So don't worry, keep working... and do burpees.



Untitled from Hans Roskosh on Vimeo.

3,2,1 Get Better!!!
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Yesterday's WOD

Get better... for time
Seems like as much as I tried, I was getting sicker for time... no PR today.

Uncle Rhabdo

     Hey the fitness folks. Stay back, I'm still a little bit sick. I think it would be for the best if I did my rambling from afar.

     Today we need to talk about a serious injury, and something that we will brief to anyone before Crossfitting. That's right, its Rhabdoyolysis, or Rhabdo for short. Now CrossFit will "joke" about the term with it's mascot, Uncle Rhabdo (pictured below), but it's a serious injury, and our main talking point for today.

Ol' Uncle Rhabdo

      So, what is Rhabdomyolysis? Well, breaking down the medical term it is Rhabdomyo (skeletal muscle) and lysis (rapid breakdown). Yep, the breakdown of skeletal muscles. Now I know there's always the old saying from my Globo Gym days saying that you have to breakdown muscles in order to build them up... well, not like this.

     Rhabdomyolysis can occur from a number a causes such as seizures, crush injuries and so on. But for us, we usually see this as extreme muscle activity, very frequently when dehydrated. When the muscle cell breaks down part of it is released into the bloodstream. This will cause life threatening harm to the kidneys, and eventually leading to kidney failure!

     Signs and Symptoms of Rhabdo can include confusion, headache, muscle pains and discolored urine. I don't want you jumping up and down thinking you have Rhabdo just because you're sore. When I refer to muscle pain, its not just limited to the area that was worked. This kind of muscle pain is over your entire body, and would make a task like sitting up horribly painful. So, if you're a bit sore and dehydrated... not Rhabdo. If you can't get up and you're pissing Coca-Cola... get to your nearest ER, especially because Rhabdo has a 20% mortality rate! Treatment will include a friendly IV and possibly dialysis (to save those kidneys).

     I hope I'm not scaring everyone with this diagnosis. I'm not saying it's just a matter of time before this develops. Remember, we're talking about extreme physical activity. That is why this is on many waivers on CrossFit boxes around the country, because maybe that first day of CrossFit is extreme. What I'm saying is, we all need to pay special attention to our bodies. I know we're always pushing ourselves to the extreme, but just stay hydrated and listen to you body, and odds are you'll be just fine. So don't stop, keep training... and do burpees.



Crossfit Thin Blue Line from Crossfit Thin Blue Line on Vimeo.

3,2,1, GO!
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Yesterday's WOD:


Rest Day
At least this one was scheduled

Back on fitness

     Hey there everyone! OK, I just have to say... I'm so glad I left Texas yesterday. I mean, it was about 5 degrees until the day we left, which heated up to 40 degrees. Now I'm back home in the Midwest where it is below 20 with a few inches of snow... I got lucky (do you sense irony?). Anyway, with that out of the way, let's ramble.

     Well folks, I'm not going to lie, today's blog is going to come down to the wire. It's been a long week, with very little sleep (4 hours last night) and crappy food (had to grab some Mexican in Texas). But now that I'm home, its back to Paleo and regimented training. My question is, does anyone else ever run into this?

     We have our off days, or in this case off weeks. Remember a while back when I talked about Sickness, Wellness and Fitness? Well, its the same kind of thing. I've probably been living more in the Wellness realm for the last 5 day than the fitness. Stuff happens, priorities (AKA work) have to get rerouted and we can't do the things we want. What I think is important is that we realize this.

     I'm kinda calling myself out, but that's probably better than lying to you all and saying I did awesome out on the road. So if your fitness lagging behind I think its important to realize that, admit it, and do something about it! I have a 9 week training program that I've written out and will implement on Monday. I have specific goal I'm hoping to achieve and I think I'm on the right track (now that I'm back on it).
     So, this was just to give you a little in-site on my view of my own fitness. Maybe this will get you thinking about your fitness and goals as well. In fact, how about you post some of your goals and even how you intend to achieve them in the comments section. Let the world hear what you want from CrossFit. Anyway, I'll leave you there. So train hard, rest easy... and do burpees.



Six Times from Patrick Cummings on Vimeo.

3,2,1 GO!
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Yesterday's WOD


Rest Day
Travel... for time

     Sup, everyone? Another good day, another good ramble... at least that's the idea. So, without any more stalling, lets do the damn thing.

     So, we talk a little bit about CWT (contrast water therapy) yesterday and alternating hot and cold for our recovery. Well, we're going to talk about hot and cold individually when rehabbing our injuries

Cold

     Alright, so when injuries happen inflammation (swelling) may occur. This can compromise circulation, cause pain, and decrease oxygen being delivered to the muscles. So why and how do we use the cold to recover?

     Cryotherapy (cold) is used during the acute injury phase (lasting 2 weeks at most). Cryotherapy will cause vasoconstriction, decrease in pain, less damage to the tissue, and a decrease in metabolic rate (which makes for quicker recovery). Cryotherapy can be used with immersion in cold water, ice massage, and ice packs (10-20 minutes at a time).

Hot

     Ok, so now onto Thermotherapy (hot). This is best used in the chronic phase, or the persistent injuries. Thermotherapy will cause accelerate inflammation (its a good thing now), increased blood flow, and increase in cellular metabolic rate (increasing nutrients delivery). Thermotherapy is as simple as sitting in the hot tub, heating packs and a nice hot shower.


     So, the main idea for today (and yesterday) has been recovery. It can be something that we easily overlooks, and just forget about. Take the time and get your body ready for the rigors of the WOD. So keep at it. Rest, train... and do some burpees. Dueces!




3,2,1, GO!
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Yesterday;s WOD


20-18-16-14-12-10-8-6-4-2
Ring Pushups
2-4-6-8-10-12-14-16-18-20
Squats
Alternate movements and do 5 situps at the end of every round.
Time - 9:56
Followed it up with CWT again afterwards... a bit colder today


Paleo Challenge Day 10/30:
Still on the road, trying to stay Paleo. It's tough, it really is, but I'm still making it through.

Contrast

     Hey folks! Well, I'm up here in snowy Indiana for a few days for work. But, neither sleet nor snow nor anything else will stop the rambling (unfortunately for you). So that being said...

... dear God

     Alright, so I wanted to bring you something on rest and recovery, because it's such an important topic. Since we are in winter and I am in chilly Indiana, I took advantage of my surroundings at the hotel here. Since it was 25 degrees outside and we had a 70-80 degree pool inside, I figure I'd try a modified "Contrast Water Therapy". It went something like this:

5 rounds:
- 1:00 minute stand outside in 20 degree weather
- 3:00 minutes in 70-80 degree pool

     Maybe not the "smartest" I have ever done, but I'll try anything once. Not only that, but its backed by lots and lots of elite level coaches (Coach Burgener to name one) and supported by the NSCA: "Contrast water therapy was associated with a smaller reduction, and faster restoration, of strength and power."

     Basically, CWT (Contrast Water Therapy) speeds up recovery time without loosing any strength. I tried is yesterday and I feel great today. I'm going to do it again today. Now, I did it a little off. Ideally, you should have an ice bath (roughly 20-30 degrees) and a nearby hot tub or equivalent (100 degrees or more) used to alternate between temperatures. However this can be done as easy as getting in the shower and turning the water as cold as you can manage for a minute, then as hot as you can stand for 3 minutes.

     Yes, it may sounds like I'm asking you to induce some type of torture on yourselves... but I only want to make you stronger. Train hard folks, and I'll see you soon.



3,2,1 GO!
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Yesterday's WOD (hotel style)


3 rounds for time:
- 1/2 mile on bike machine
- 20 dips
- 20 burpees
Time - 12:23
This was then immediately followed by CWT


Paleo Challenge Day 9/10
Hard to stay Paleo on a trip away from home, but I'm managing... it's truly been tough, but I'm still doing good

Ah... rest

     Word up fitness freaks. I'm not calling anyone names... especially since I'm one too. Take it as a compliment to you dedication to fulfilling exercise and diet, coupled with an outstanding community (yes, that sounds more PC). Now before I start using my wonderful orating skills to run for public office, we have some rambles to get to.

     Hey guy, I think we need to talk a little bit about getting stronger. Of course this is everyone's goal to be able to hit a PR, nail a muscle-up or two, or dominate Fran. Honestly, to get better at any of that, rest is going to be key.

     We talk a lot about mental conditioning here on the Frosh Blog. And while it is great to push the body to the limit, it is also just important to listen to that gray matter when it's telling you, "I'm hurting." CrossFit Mainsite suggests the schedule of 3 day on and 1 day off. This is a great model, because it offers us just enough time to keep intensity high and recover. Now, 3-1 may not be right for everyone. If you check the Mainsite you will see that they have some pretty difficult WODs out there, which may need to be scaled. Also, 3-1 is not the end all be all of fitness programming. I'm saying its best to listen to you body and you won't go wrong.

     I know it can be hard, especially for us young folk, to get wrapped up in CrossFit all the time. And having a rest day can feel like wasted training. But rest and recovery is one of the most important things for us to do. If we're not getting an adequate amount of rest we may be over-training our body, and actually regress a little bit. If you just did a WOD that destroyed you, why not use that pain as an indication to take it easy the following day. Instead of WODing maybe just stay home, get some good meals in, plenty of water, and hit an MWOD or two. This way we can come back near 100% and be ready to capitalize on our fitness.

     This is just something for you guys and gals to think about. Treat your body right, and it will treat you right. So eat right, do burpees, train hard.... but don't kill yourself. Till next time, Frosh signing out.



CrossFit Sweat Shop - Holiday Season from CrossFit Sweat Shop on Vimeo.

3,2,1 GO!
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Yesterday's Strength:


Press (1 rep max)
- 95 lbs
- 115lbs
- 120 lbs
- 125 lbs
- 130 lbs (PR tie)
- 135 lbs (PR)
- 140 lbs (fail)
Very happy with that PR. I've had the early goal of hitting 135 lbs for a while now. Now on to my next goal of bodyweight press! In keeping with trying to listen to my body, I decided to forgo the following WOD and just work on some skills.

Paleo Challenge Day 2/30
Another successful day. This was the first day of Paleo at work, so I took the time to pack a lunch and snack so I would stay Paleo and not go hungry. All is going well, no urge for anything else.