Mo money mo problems: too much muscle?
Gym-length lunges and duck walk
3 x 10 each hand: One handed kb swings w/pull
Find working snatch and OH squat weight for WOD.
WOD (modified from CF Football)
Complete 5 rounds:
5 one arm DB power snatch RT - 50 lbs
5 one arm DB overhead squats RT - 50 lbs
5 one arm DB power snatch LT - 50 lbs
5 one arm DB overhead squats LT - 50 lbs
Max Rep Weighted Chin Up w/ 50 lbs
Scale weight of DB, chin-ups with band, etc. as necessary.
Supp: Roll out and stretch as necessary.
Roll out together
Rowing dumbbell pushups
Squatting box jumps
10 reps 225/135 lb (or 65-70% of 1RM) back squat
5 deadhang pullups
KB clean and press ladders
or 10am group WOD
Don't forget your homework! See previous post, below, for reference.
Came back early so if you have a strong preference for powerlifting class before the third, post days/times to comments. I don't do my "real" job until the 2nd so anything's possible.
My FAVORITE book of all time. The Big Necessity. Seriously, I picked this up on a whim at Strand in NYC a few years ago and fell in love. Public policy, international cultural relevance, poop, the whole shebang.
Liz linked this to the comments last blog post, interesting read. "The Fat Trap"
Just read Pavel's Enter the Kettlebell (thanks Dotsie!), he's the guy who started all the RKC certs and popularized kbs in America. Skim this article if you're interested in some of his training mentalities.
Homework assignment before the 3rd:
Think of 1) a short term (in the next 2 months) quantifiable fitness goal.
2) A long term (in the next 6 - 8 months) long term fitness goal.
3) A non-fitness life goal (any time limit).
These should be SMART goals (specific, measurable, ambitious, realistic, and time-bound). If you're having issues with ambitious and realistic we can talk about it. Know that for me personally, getting 15 kipping pullups in a row (starting with maybe like 7 on a really good day) is ambitious but realistic in the next 2 months, IF I work on them every day or every other day).
After you come with these goals, we are going to backwards plan from them. (Gerrit knows what I'm talking about!)
We're going to make plans, not resolutions.
If you are seriously running out of plates (and I cannot WAIT for that day), we'll figure it out. Don't be like this guy.
Hmm, looks just like Satch.
Does someone in school w/journal privileges have the ability to download this article for Liz? Gracias.
Today is C! Post thoughts to comments, and ideas for D.
C is for CLEAN.
1. Visual by Pyrros Dimas, three-time Olympic Champion '92, '96, and '00. Bronze medal in '04. Watch his second pull and where it starts. Actually, just watch everything.
2. How to clean, with Glenn Pendlay.
C is also for work CAPACITY.
Everyone has seen Glassman's article stating "CrossFit increases work capacity across broad time and modal domains." What is work capacity? How do we improve it? Work capacity is the ability to perform real physical work as measured by force * distance / time (which is average power). Fitness is this ability in as many domains as possible. So you've increased your work capacity if you can move a (heavier) weight (further) in (less) time pick at least one.
1. Deep science article, main summary is that endurance athletes, when subjected to high intensity training with reduced volume (these people are originally running around 55km or roughly 35 miles per week and the control group continues this) improved their work capacities over long and short distances. And this is just speed training, not with weights/under load.
2. Mental work capacity (requires subscription to the Journal, get it as a holiday gift for yourself).
C is for COCHLEAR Implant.
This is the device implanted into a deaf adult or child (depending on age and how they became deaf), to allow for some hearing. However, there is controversy about:
1) Deaf culture, and rejecting that culture when performing the operation--also recipients tend to occupy a gray space between the hearing and deaf communities. One side wants to normalize, the other views deafness as a cultural identity not disability; they have also drawn parallels to "curing" members of the gay community.
2) Cochlear implants sound "robotic," the surgery irreversibly renders that ear 100% deaf (usually there is some hearing capability), and there are always risks including facial paralysis and tinnitus, and 3) most successful implantation is done when the child is younger than 2, and unable to choose for him/herself.
C is for COOKIE.
Now that I'm on break I spend hours posting things. Maybe not reading them, but definitely posting them.
B is also for BUTT. We're going to butt test everyone when I get back. (Check today's mainsite blog, I don't make this stuff up. PC/Mac.) In a similar vein, butt size on professional athletes (here, baseball players). From Slate, not some shady virus-ridden site, ok? We're not that lowbrow here.
B is also for Bench Press. T Nation, you even have a lit review! Be still my beating heart.
Not just an article on why sugar is bad, but if you're going to eat it (PUT IT DOWN. SAVE IT FOR ME LATER) how to modulate the effects.
And now that I'm not there with you, take a looksie at the "Lift Fixer." Tell me if you think the advice makes sense, just a few tips for when I'm not there.
Also, if you ever want to compare your lifts to see how freaking beastly you are, plug your #s into this. Anyone advanced/elite? I'm there on my squat and deadlift, everything else though...wish I had more hours in a week to follow my own Powerlifting programming!
During the next two weeks I want you to pick one goat and do it every day (or pick 2 and alternate every other day), and mark your progress. This will necessitate choosing a high skill or technique-level movement, not necessarily a strength movement. The open is in 9 weeks, ugh, and we need to be ready! Some suggestions: chest-to-bar pullups, toes-to-bar, ring dips, double unders, kipping pullups (hand maintenance is key here! Get some sandpaper and old school those calluses down), kettlebell snatches (single and double), handstand pushups, rowing speeds (figure out your 500m pace, 250m pace, 1000m pace, etc.)
Rough rep schemes--1, 2, 3, 4, 3, 2, 3, 2, 1 for HSPUs, ring dips, pullups if you're still starting out. Double those if you're close to proficiency. Double under ladders 5-10-15-20-25-30 and so on. For row, sprint out 250m, then rest 30 seconds, then 250m, then rest, and keep getting faster; you can also Tabata row, 4x500m repeats going faster each time, do 1 long-ass 5k or 10k row.
I also miss you guys. I coached here today and went overboard per usual--past the time limit, overemphasized form, was really nice (and flipped to a hardass during the WOD), and realized making (notice I didn't say helping) people move better makes me really happy.
So here is a brief bio of a featherweight lifter who won gold at the '56 Olympics, silver in the '60, AND silver in the '64. Meet famed (Jewish! Son of a rabbi!--which would technically not in and of itself make him Jewish, right? But I digress) weightlifter Ike Berger.
If you are traveling during the holidays and are bereft without me (or without access to a gym, but don't argue semantics) here's a good list of travel wods for you. If you're around Chicago, Jackson and I will be at CrossFit of Naperville!
Two separate people came up with the suggestions for today, thanks Amanda and Mattox. Elana's Barbells vs. Dumbbell I will save for another conversation.
Post thoughts to comments and ideas for C. I don't want this to be a link dump, I picked articles I found genuinely interesting (not just the typical--"CrossFit made me strong! I don't care about the scale anymore, yay!" ones that aren't adding to the discussion). Agree or disagree, let us know.
Body Image. Today's articles feature a female view, what makes us attractive, and a disorder affecting men and women.
1. Gillian Mounsey's "A New Perspective" (pdf) and the CF discussion board thread on it. If you've ever thought you don't fit the ideal, whether too big or too small, you need to read this.
2. Evolution, fitness, and what makes one attracted to another.
3. Do functional movements and clean diets make people more attractive (pdf), since they're now optimized to mate? (slightly NSFW, lab shots of a nakey bum and corresponding brain activity).
4. And muscle dysmorphia in men. Note that women can suffer from MD also.
And Beluga whales...
Background information from National Geographic. Labeled as threatened and hunted as meat, they migrate south when the Arctic freezes over.
1. Studying whale travel patterns (pdf) as a response to changes in hydrodynamic forces. Study could influence future shoreline development/human interactions.
2. Pollutants affecting St. Lawrence belugas. There is a special population here that has been hunted nearly to collapse. Any other threats are a significant danger.
How do we justify human interaction with belugas? Are we obligated to save them? At what costs? What if they're trapped (current events!) under some Arctic ice?
Before our fun yet chaotic class today (feedback I heard is that you like the variety, tell me yes or no, I like spending one-on-one time with you guys but dislike not watching everyone at once), I worked up on my squat cleans. Finally figured out how to slow video down. Go ahead, pick it apart. Obviously coming out of the hole is pretty atrocious. Think why though!
Next class Jan 3rd at 7:30pm. Keep coming back here, there will be plenty of interesting reads. Also, B is for body image and beluga whales--up next!
5:30pm, sign up on MindBody. Special holiday class. No other powerlifting until Jan 3rd 7:30pm.
Have some time? YouTube not blocked at work? Watch the powerlifting documentary Power Unlimited, made in 2009. It's in several parts, part one is linked above.
I haven't decided when I want Monday class, prob 5:30pm. Will confirm w/Jeff and let y'all know.
WU: 500m row and sled drags
20 banded pullaparts
Mob: group stretch, overhead banded stretches, external rotation stretch.
Weighted push-up. Think about what your weight is. Multiply by 0.2 (Hint, move the decimal point over to the left one place, then multiply by 2. Confusing, eh? Same for my kids. "Why you teaching us the hard way?!") Add that weight to yourself (weight vest, plates, a small person monkey style) and accumulate 100 reps. If you rest, there will be a penalty, of my choosing, tailored to your individual needs (read: WEAKNESSES). Do not do these the weak internal rotation way! TRICEPS TRICEPS TRICERATOPS RAWRRRR.
Weighted dips, 3 sets of 25. Banded if needed.
100 Delt raises
100 behind the neck pull aparts
100 tricep pulldowns
100 spider walks