It's challenging to design WODs which do not incorporate much lower body movement (weighted or not) and I would love to see some suggestions. Here are some WODs I've programmed for myself recently (besides the ones I've posted already):
WOD 4
Strength work:
Bench
MetCon:
1000 m row
30 situps
30 pullups
30 situps
30 kb swings
30 situps
30 alternating kb hang clean and press (15/side)
30 situps
1000 m row
WOD 3
Strength work:
Press
MetCon:
3 rounds of
7 pullups
11 clapping pushups
500 m row
As you can see, the extent of the leg work I'm comfortable with outside of PT is limited to rowing and slight dip drives (kb hang clean, push press, etc). Tonight's WOD will include some kind of press work with a MetCon which includes pushups, body rows, and toes to bar in some way.
The suggestion box is now OPEN!
10.11.2010
1-1-1-1-1-1-1 <> 1 RM/Max Effort
1-1-1-1-1-1-1 is not the same as 1 RM.
When the WOD calls for 1-1-1-1-1-1-1, that does NOT mean you should necessarily be attempting a max effort lift or finding your 1 RM for that specific lift. Instead, you should be looking to find the maximum amount of weight which you can handle safely with near perfect form for the number of reps and sets Rx'd. Warm up sets do NOT count.
For example, on September 23, 2010 the main site posted the following WOD:
Shoulder Press 3-3-3-3-3-3-3
Once you've warmed up completely, pick a weight which you believe you can do for 3 reps and 7 sets but no more. Once you are done with this WOD, you should be tapped out. Now, finding this weight can be difficult and you should scale accordingly as you proceed through the sets. Because of this, your weights may fluctuate slightly. If you find yourself setting a PR then congrats! But you estimated poorly and will need to adjust next time around.
When the WOD calls for 1-1-1-1-1-1-1, that does NOT mean you should necessarily be attempting a max effort lift or finding your 1 RM for that specific lift. Instead, you should be looking to find the maximum amount of weight which you can handle safely with near perfect form for the number of reps and sets Rx'd. Warm up sets do NOT count.
For example, on September 23, 2010 the main site posted the following WOD:
Shoulder Press 3-3-3-3-3-3-3
Once you've warmed up completely, pick a weight which you believe you can do for 3 reps and 7 sets but no more. Once you are done with this WOD, you should be tapped out. Now, finding this weight can be difficult and you should scale accordingly as you proceed through the sets. Because of this, your weights may fluctuate slightly. If you find yourself setting a PR then congrats! But you estimated poorly and will need to adjust next time around.
10.08.2010
10.05.2010
Workout #2
Tonight's workout:
Presses (45x12, 55x12, 65x10, 75x8, 85x6, 95x5)
21-15-9
20 lb DB "boy"-makers (push-up and DB rows of man-makers, no cleans or presses)
35 lb KB swings
sit-ups
~12:24
I initially threw in a set of pull-ups after the sit-ups but only got through a total of 15 before my grip was failing miserably. So I cut those out. Cardio wasn't so much of an issue tonight as muscle endurance was.
Long road ahead still...motivational support always welcome!
Presses (45x12, 55x12, 65x10, 75x8, 85x6, 95x5)
21-15-9
20 lb DB "boy"-makers (push-up and DB rows of man-makers, no cleans or presses)
35 lb KB swings
sit-ups
~12:24
I initially threw in a set of pull-ups after the sit-ups but only got through a total of 15 before my grip was failing miserably. So I cut those out. Cardio wasn't so much of an issue tonight as muscle endurance was.
Long road ahead still...motivational support always welcome!
10.04.2010
2010 CrossFit/USAW Open
Apparently over this past weekend CrossFit and USA Weightlifting held their first ever, well, CrossFit/weightlifting competition to put it succinctly. The events consisted of the following:
There's always next year.
- CrossFit Triplet (10 min AMRAP): 6 squat cleans (55 kgs or ~121 lbs), 12 pull-ups, 24 double-unders
- 1 RM Clean and Jerk (3 attempts)
- 1 RM Snatch (3 attempts)
There's always next year.
9.29.2010
Here We Go
I've got my tour scheduled at EBC tomorrow at 6:30. I've got my list of leg exercises as Rx'd by my physical therapist. And I've got my brand new Nike Free 3.0s now.
It's on.
It's on.
9.27.2010
Phoenix Rising
I'm back! Kinda...
My orthopedic surgeon has prescribed me 18 more PT sessions but I'm starting to feel much more comfortable with my situation. I've hit full ROM in my quad/knee with some moderate stress/tension. My therapist said while stretching me out that she wouldn't know that I was having issues if it weren't for my facial expressions.
Today I performed some ladders, below parallel body weight squats, and jumps on the shuttle (my first power movement!). It doesn't sound like much but my recovery period may only be 6 to 9 months instead of the full 12.
I know it's been awhile since I have posted but there are a number of things I have in mind that I'd like to post about including my own upcoming progress (including pictures). My first full workout may be tomorrow night at East Bank Club...
My orthopedic surgeon has prescribed me 18 more PT sessions but I'm starting to feel much more comfortable with my situation. I've hit full ROM in my quad/knee with some moderate stress/tension. My therapist said while stretching me out that she wouldn't know that I was having issues if it weren't for my facial expressions.
Today I performed some ladders, below parallel body weight squats, and jumps on the shuttle (my first power movement!). It doesn't sound like much but my recovery period may only be 6 to 9 months instead of the full 12.
I know it's been awhile since I have posted but there are a number of things I have in mind that I'd like to post about including my own upcoming progress (including pictures). My first full workout may be tomorrow night at East Bank Club...
8.02.2010
One step closer...literally
Saw my orthopedic surgeon again today. I've got one more week until I can begin physical therapy. At this point we've opened the brace up to the full 120 degrees and I am allowed to walk with it unlocked. Here comes the best part: once physical therapy begins...NO MORE BRACE.
The doc said I'm well ahead of the curve but we should give it the full six weeks before beginning the PT (which will last six weeks @ 3x / week). Hopefully by the end of PT I will have full range of motion and some semblance of strength (at least body weight squatting???).
The doc said I'm well ahead of the curve but we should give it the full six weeks before beginning the PT (which will last six weeks @ 3x / week). Hopefully by the end of PT I will have full range of motion and some semblance of strength (at least body weight squatting???).
7.28.2010
Q & A
Wow. I have not had time for much lately. Got home at 5 am last night from work if that tells ya anything...
Anyway, Tom, I like your Q & A idea! And since I haven't had much time to think about anything lately, I gladly open up this post to any questions at all. In fact, I welcome any questions at any time. And vice versa. If you have anything you'd like to share, please feel free to do so. Far be it from me to stop ya!
I'm no expert and will admit I don't have an answer when I know I don't have one. Just give me some time so I can look into it and we will all hopefully be the wiser.
Anyway, Tom, I like your Q & A idea! And since I haven't had much time to think about anything lately, I gladly open up this post to any questions at all. In fact, I welcome any questions at any time. And vice versa. If you have anything you'd like to share, please feel free to do so. Far be it from me to stop ya!
I'm no expert and will admit I don't have an answer when I know I don't have one. Just give me some time so I can look into it and we will all hopefully be the wiser.
7.25.2010
CrossFit Level 1 Certified
Booyah.
Soon I'll be training you at an (Atlas?) CrossFit gym hopefully. Congrats to Emily Oby and Patrick Doyle as well.
"Hey, I guess they're right. [Cripples], although slow and dangerous behind the wheel, can still serve a purpose." - Lloyd Christmas
Meal of the night:
Rao's Homemade Arrabiata sauce
Trader Joe's Misto alla Griglia (Marinated Grilled Eggplant and Zucchini)
Chicken Breast
cook separately, throw together...easy and delicious
Soon I'll be training you at an (Atlas?) CrossFit gym hopefully. Congrats to Emily Oby and Patrick Doyle as well.
"Hey, I guess they're right. [Cripples], although slow and dangerous behind the wheel, can still serve a purpose." - Lloyd Christmas
Meal of the night:
Rao's Homemade Arrabiata sauce
Trader Joe's Misto alla Griglia (Marinated Grilled Eggplant and Zucchini)
Chicken Breast
cook separately, throw together...easy and delicious
7.23.2010
Pre-Workout Nutrition >> Post-Workout Nutrition
No that wasn't a typo in the post title. A pre-workout meal, even just a protein shake, is almost twice as beneficial as a post-workout shake. TWICE!
Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.
In addition! Pre-workout and post-workout amino acid (protein) and carbohydrate consumption increases amino acid delivery to muscles within the two hours after exercise. BUT where they differ is that the pre-workout supplementation SIGNIFICANTLY increases amino acid delivery and uptake in muscles over the post-workout supplementation. Plus, you get the added benefit that this increase occurs twice: once during exercise and again after exercise (see graphs on page 5).
Physiologic Hyperinsulinemia Enhances Human Skeletal Muscle Perfusion by Capillary Recruitment
Feeding causes a spike in insulin. An insulin increase from food enhances glucose uptake by muscles (think: more energy in your muscles) AND increases capillary blood volume and decreases capillary blood velocity (think: more nutrient rich blood, staying longer in your muscles). Basically, a pre-workout meal (even protein alone causes a modest spike insulin) enhances muscle perfusion (nutrient delivery).Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.
In addition! Pre-workout and post-workout amino acid (protein) and carbohydrate consumption increases amino acid delivery to muscles within the two hours after exercise. BUT where they differ is that the pre-workout supplementation SIGNIFICANTLY increases amino acid delivery and uptake in muscles over the post-workout supplementation. Plus, you get the added benefit that this increase occurs twice: once during exercise and again after exercise (see graphs on page 5).
7.21.2010
Fear Not Your Protein Powders
Many of you may have heard about the Consumer Reports study on heavy metals found in popular protein powders, drinks, and MRPs. But don't fall victim to the shoddy and biased work done by CR! Read below...
Dissecting the Consumer Reports “Health Alert on Proteins” [Part 1]
Some interesting snippets:
"The way the tests were conducted; the discrepancy in sample sizes, units, liquids, powders and MRPs is very easily confusing."..."For example, the Myoplex was not tested on a single ready-to-drink but rather three—which is 126 grams of protein total. And the Muscle Milk on a whopping 96 grams of protein."
"Personally I find it helpful to know that arsenic levels found in Myoplex are 10 times less than those found in 6 ounces of shrimp. And that a cup of boiled spinach has 10 times more cadmium than found in most of the tested proteins."
"The U.S. Government’s own website estimates “about 96 million Americans are drinking water that exceeds these limits on a daily basis.”"
"NSF International, the keepers of standards in all sorts of categories from your household appliances to nutritional supplements, has raised some serious issues about the testing methods used by Consumer Reports."
Also, to clear up another misconception, while a high-protein diet is contraindicated for people who ALREADY have a renal disease, it does NOT CAUSE kidney damage. This is analogous to people who are prescribed hormonal therapies. Testosterone therapy in men and estrogen therapy in women will NOT CAUSE prostate and breast cancer, respectively. It can only proliferate it if the condition ALREADY exists.
Dissecting the Consumer Reports “Health Alert on Proteins” [Part 1]
Some interesting snippets:
"The way the tests were conducted; the discrepancy in sample sizes, units, liquids, powders and MRPs is very easily confusing."..."For example, the Myoplex was not tested on a single ready-to-drink but rather three—which is 126 grams of protein total. And the Muscle Milk on a whopping 96 grams of protein."
"Personally I find it helpful to know that arsenic levels found in Myoplex are 10 times less than those found in 6 ounces of shrimp. And that a cup of boiled spinach has 10 times more cadmium than found in most of the tested proteins."
"The U.S. Government’s own website estimates “about 96 million Americans are drinking water that exceeds these limits on a daily basis.”"
"NSF International, the keepers of standards in all sorts of categories from your household appliances to nutritional supplements, has raised some serious issues about the testing methods used by Consumer Reports."
Also, to clear up another misconception, while a high-protein diet is contraindicated for people who ALREADY have a renal disease, it does NOT CAUSE kidney damage. This is analogous to people who are prescribed hormonal therapies. Testosterone therapy in men and estrogen therapy in women will NOT CAUSE prostate and breast cancer, respectively. It can only proliferate it if the condition ALREADY exists.
7.20.2010
LT. Dan Press
"The LT. Dan Press" - shoulder press while seated on the floor with legs outstretched
LT. Dan pressed last night at Atlas:
45 x 15
95 x 12
115 x 7
135 x 4
155 x 1
Not too shabby...
LT. Dan pressed last night at Atlas:
45 x 15
95 x 12
115 x 7
135 x 4
155 x 1
Not too shabby...
7.19.2010
Turn me loose, Doc!
Saw the orthopedic surgeon again today. Two more weeks in my monster leg brace then it's off to physical therapy. Looks like PT will be about three months long (maybe less for good behavior }:) ). I'm making solid progress and we've opened up the brace to 90 degrees.
I tried to get a reason for why this might've happened but he didn't really have an answer for me. He said it was probably just the strength of the quad overpowering the tendon. So...don't be afraid to continue cleaning...
Tip of the Day: Deadlift
Your hips should not rise and your legs should not begin to straighten before the bar moves. If your hips have begun to move upwards before the bar does, then you are not being efficient! You are moving your body without moving the weight and are wasting energy. Once your legs start to straighten out before moving the bar, you have completely taken them out of the lift and are using only your back. Danger!
I tried to get a reason for why this might've happened but he didn't really have an answer for me. He said it was probably just the strength of the quad overpowering the tendon. So...don't be afraid to continue cleaning...
Tip of the Day: Deadlift
Your hips should not rise and your legs should not begin to straighten before the bar moves. If your hips have begun to move upwards before the bar does, then you are not being efficient! You are moving your body without moving the weight and are wasting energy. Once your legs start to straighten out before moving the bar, you have completely taken them out of the lift and are using only your back. Danger!
7.16.2010
"The Incident"
Four weeks to the day, I was pursuing a PR in the squat clean and tore my right quadriceps tendon on the second pull of 255 pounds. Not minutes before this had I set a PR of 245 with ease. Having been completely warmed up (sweating profusely of course) and executing with proper technique (again, this was not even on the squatting portion of the lift), the force of extending my hips and knees while driving my heels into the ground was enough to tear the tendon 3/4 off the patella and 5 cm up longitudinally. This, indeed, was a "freak" incident.
Surgery was held 6 days later (3 weeks previous to yesterday) by the orthopedic surgeon for the Bulls and White Sox. I'm currently in a recovery period for 6 weeks until I can bend my leg up to 90 degrees. Recently, I have returned to the gym to keep myself active but keeping to only upper body movements. Physical therapy will start within the next couple weeks for who knows how long.
I am remaining positive and seeing progress every day.
Last night, I vowed I would be ready and able to compete in sectionals in the spring of 2011. A lofty goal, but a goal nonetheless.
Just watch me...
Surgery was held 6 days later (3 weeks previous to yesterday) by the orthopedic surgeon for the Bulls and White Sox. I'm currently in a recovery period for 6 weeks until I can bend my leg up to 90 degrees. Recently, I have returned to the gym to keep myself active but keeping to only upper body movements. Physical therapy will start within the next couple weeks for who knows how long.
I am remaining positive and seeing progress every day.
Last night, I vowed I would be ready and able to compete in sectionals in the spring of 2011. A lofty goal, but a goal nonetheless.
Just watch me...
7.14.2010
Food = Fuel
Posted this to the Atlas blog earlier today and figured I might as well get this blog rolling as well...
Saw this article in the WSJ but haven't had a chance to read it yet:
http://online.wsj.com/article/SB10001424052748704288204575363072381955744.html?KEYWORDS=eating+to+live
It made me think about how powerful the human mind can be to overcome our urges. The article discusses the brain responses of those who can resist extra/unnecessary calories and those who cannot. One thing that I know that has helped me over the years is thinking about food in the following way:
"Food is fuel for your body"
If you put high performance fuel (food) into your body, you WILL perform at a higher level.
One other thing that I would like to mention that I'm not sure if many people know, is that as you start to cut out processed carbohydrates and sugars, your tastes will ACTUALLY change with your behavior. Your cravings will begin to slow. SO! The moral of the story is stick with it! It will suck at first but after a few weeks the way you think about food will change for the better and your path for a healthier life style will become that much easier.
Hopefully this helps those of you in the I am CrossFit challenge.
Saw this article in the WSJ but haven't had a chance to read it yet:
http://online.wsj.com/article/SB10001424052748704288204575363072381955744.html?KEYWORDS=eating+to+live
It made me think about how powerful the human mind can be to overcome our urges. The article discusses the brain responses of those who can resist extra/unnecessary calories and those who cannot. One thing that I know that has helped me over the years is thinking about food in the following way:
"Food is fuel for your body"
If you put high performance fuel (food) into your body, you WILL perform at a higher level.
One other thing that I would like to mention that I'm not sure if many people know, is that as you start to cut out processed carbohydrates and sugars, your tastes will ACTUALLY change with your behavior. Your cravings will begin to slow. SO! The moral of the story is stick with it! It will suck at first but after a few weeks the way you think about food will change for the better and your path for a healthier life style will become that much easier.
Hopefully this helps those of you in the I am CrossFit challenge.
7.06.2010
First Post, Long Overdue
Welcome
This is my first CrossFit blog post. This blog will serve as a place for me to track my progress and share what I've learned along the way (there's ALWAYS a new revelation after every WOD). I've spent years researching, reading, and practicing various diets, workouts, and supplements on my own. Although I have yet to begin professionally training others, I know I've already had a positive impact on other people's fitness and nutrition (and their SQUATS!).
I'm going to keep this first post brief as there will be more posts to follow before I am back in the gym. More on that later...
This is my first CrossFit blog post. This blog will serve as a place for me to track my progress and share what I've learned along the way (there's ALWAYS a new revelation after every WOD). I've spent years researching, reading, and practicing various diets, workouts, and supplements on my own. Although I have yet to begin professionally training others, I know I've already had a positive impact on other people's fitness and nutrition (and their SQUATS!).
I'm going to keep this first post brief as there will be more posts to follow before I am back in the gym. More on that later...
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