Archive for the Crossfit Philosophy Category

POST WOD Soreness???

Posted in Crossfit Philosophy, Lifestyle, Members, Nutrition on December 1, 2010 by Crossfit Sioux Falls

GHD situps can really make you SORE the next couple days after

CrossFit is HARD!!!

CrossFit makes you SORE! Sometimes really SORE!

One of the questions we always get when someone first signs up and understands that they will be sore in the beginning is, “What can I do to help with the SOREness?”

Most of us are pretty conscientious about preparing for an upcoming competition/CrossFit WODs, special athletic event or particularly grueling training session. We build our stamina. We hydrate. We take on extra fuel. We get a little extra rest.

But how much attention do you pay to the hours and days after you finish that century ride, alumni soccer game or 20-mile training run or Wed’s WOD?

Do you collapse on the couch, spent, and indulge in a double cheeseburger with fries to celebrate your achievement and the extra calories you burned?

Well we have a few TOP things to do to help with recovery and SOREness. Here YOU go…

1- Active Recovery: When we say “Rest Days” that does mean sit your *ss the couch and watch TV or go on the internet all day. “Rest Days” now means active recovery.

Under no circumstances “should anyone just stop,” says Lynn Millar, a professor of physical therapy at Andrews University in Berrien Springs, Mich. Although conventional wisdom calls for stretching muscles while they’re warm, Millar has found that some people need an additional, gentle stretching session later.

“It may be more important to do some of that stretching three hours later,” she says. “That may help better at preventing that tightness or lack of range of motion.”

In a small 2008 study of women rock climbers, French and Belgian researchers found that active recovery – in this case, pedaling a stationary bike – removed lactate more quickly than other methods and led to better performance when the women went back onto the climbing wall 20 minutes later

Items that are MANADATORY for you to have:

Lacrosse ball
Foam Roller
-PVC pipe/broomstick
-Stretch band

2- Ice Baths: Ahhhhh this is HARD to do but gosh darn it, it works!

Nothing feels better on sore muscles after a tough workout than a hot shower or, if you have access to one, a steaming whirlpool. Haven’t we seen pro athletes doing this for years? Unfortunately, it may be the wrong way to go. It seems wherever you go now, someone is touting the benefits of an ice bath or, more technically, cold-water immersion.

It seems intuitive that cold would reduce the inflammation in overworked legs. Distance runners swear by the practice; they’ve been standing in buckets of icy water after races and workouts for years. An ice bath “constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown,” top ultra-marathoner Nikki Kimball wrote in Runner’s World in 2008. (For ultra-wusses like me, Kimball notes that she wears a down jacket, a hat and neoprene booties and drinks hot tea during her 20 minutes in a 50- to 59-degree tub.)

3- FISH OILS:
* Reason #1
* Reason #2

4- Chocolate Milk: It does a body good…actually it does:-)

Nancy Clark, a registered dietitian and author of “Nancy Clark’s Sports Nutrition Guidebook,” says chocolate milk provides fluid, carbohydrates (sugar) to replenish your body’s supply, protein to promote muscle healing and the sodium that you’ve sweated away. Plus, it gives you that sated feeling that other products may not. A small University of Connecticut study found that fat-free chocolate milk seems to protect muscles better than a carbohydrate recovery drink.

http://www.washingtonpost.com/wp-dyn/content/article/2010/11/09/AR2010110903278.html

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Got Resolutions???

Posted in Crossfit Philosophy on November 30, 2010 by Crossfit Sioux Falls

Diesel is happy about making no more "Resolutions"

Ah yes, the time of year to start thinking about some new resolutions. Well maybe I should back up a step…

What is a resolution?

A quick read in Webster’s dictionary would answer this:
Resolution – (noun) – “An often ill advised pretend goal that is destined to fail from the start. These feeble attempts are made year after year with no avail. Often accepted by a lazy Western culture as a fun excuse to share with their friends in order to justify maintaining their current lack of fitness.”

“Hey…we tried right??? I think there is cake in the treat cube, let’s go.”

Now as a CrossFit athlete you are one of many fortunate members of an elite fitness community that doesn’t need “resolutions”. We have chosen to adjust our lifestyle for better living and get to enjoy it to boot.

This year I challenge you to support your family, friends, and co-workers when they speak of their “resolutions”. Remember the “you” of yester…and how YOU used to do the same thing. When they are complaining about their new “Sugar Cookie” Diet, and the Stair Monster at the global gym they just battled for 45 minutes while trying to read a magazine and watch TV. You get to talk about the great time you had today almost puking your guts out with your friends after trying to row your heart out and then throwing weight around like you did when you were 20. On January 23rd, when people with “resolutions” have already quit and have gone back to old habits, you are still hitting up the box every day wondering

“How fit R U”? Be proud of what you have accomplished…be even more proud of what you are about to accomplish.

I challenge you to be an example for those that fail with “resolutions”. Let them see your progress, and leave them wondering “How fit R U?” You lead by example without knowing; even if people haven’t said it…they are thinking it. Again…be proud of it. Be a spokes person or a role model this year. Keep spreading the good word.

If it had potential positive implications on their life, would you imply a simple tactic such as a “Livestrong” bracelet for motivation?

What if that same bracelet hit closer to home and allowed you to showcase how you now kick ass as the new you?

Well you are in luck… Just in are some rocking new bands to showcase part of your new lifestyle and perhaps a way to encourage other to embark on the new and improved life you have.

Bracelet or not…I’m not asking you to set “resolutions”…I’m just asking you to keep doing what you are doing. You are a CrossFit athlete, we are CrossFit Sioux Falls.

Bands on Sale NOW!
-1 for $3
-Both for $5

Yours Truly,

FTS

Intensity 101…A Step by Step Plan

Posted in Crossfit Philosophy on November 24, 2010 by Crossfit Sioux Falls

Thrusters with INTENSITY

OK, OK…we’ve all been there, you approach a set of 20, and plan out your mini sets prior to starting. “4 sets of 5…oh sh*t…scratch that, 5 x 4 instead…” I mean who cares??? I did my 20 reps right??

Coach is just yelling to yell, it’s what he is here for…it’s just random instruction and I got a workout in.

Well I don’t blame anyone if they don’t want to believe me…therefore I brought my friend “CrossFit” with me to crack an egg of knowledge on you.

Coming straight from a community that has been working with this brand of FITness for years, the CrossFit prescription is “constantly varied, high-intensity, functional movement.”

-The constantly varied is easy, just look at the board every day.

Functional movements may not be as obvious, but it’s just the fact that the movements you go through during class will apply to your daily life whether you know it or not. But what is this “Intensity”?

Again letting the CrossFit model speak for itself, “Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.”

Wait…what?
Why do I care again??
“Because compound or functional movements and high intensity is radically MORE EFFECTIVE at eliciting nearly any desired fitness result,” says CrossFit.

Why I am letting CrossFit making me sound smarter than I am? Because just like you don’t work out just work out…we don’t coach, just to coach. We want results and the fastest way to those very results? You guessed it… “Intensity”.

Being intense doesn’t mean you have to load up the bar with 500 pounds and grunt your way through a back squat.

Being intense also doesn’t mean you have the fastest time possible.

Even if you can’t currently perform a full body squat due to flexibility limitations, you can still be intense.

Instead of cranking out 20 as fast as you can at a comfortable depth, let’s eat a few seconds and get 1 centimeter deeper with each squat with our chest up, weight in our heels…all that good stuff. So here my form recognition was more intense, maybe tomorrow you can be more mentally intense.

When you approach that set of 20 you say “here we go, AMRAP this round”, this time you crank out 8 reps…well hitting 8 versus a predetermined 5 is more intense. It was nothing magical, it’s something everyone is capable of doing this TODAY.

Heck…you hear coaches talk about “Unbroken” go for it. Take a couple extra seconds before starting a set, get your breath and try and do the full 20 without stopping. Mix it up and maybe go a little heavier with the weight one day, or maybe be more vocal during the WOD while encouraging other athletes suffering at your side. If you haven’t picked up on it, intensity = results. Why do you think some WOD’s are less than 10 minutes? Because when done at high intensity, it will yield better results than an hour of the same exercises done without intensity.

Being intense doesn’t mean you have to or should sacrifice technique and range of motion. Nor does it mean we should be nazis about it. Finding that balance is what we will work on every day you step into the box. Think long term, it would be great to have a little faster time tomorrow, but most of us are merely training for life. So I don’t care if your Fran time is 2:00, or 20:00…be intense and get those down to 1:58 and 19:58, a PR is a better you. How do I PR??? Intensity my friend.

This is also a reason we encourage rest days… if you don’t, you will lose intensity, that is just the way it is. NO ONE…and I do mean NO ONE, is immune to this. If you train everyday…you need an intensity reality check, and will delay results. Remember CrossFit is observable, measureable and repeatable. Check your journals, check your PR’s (Personal Records). Don’t take my word for it…the proof is in the paleo pudding. CrossFit is open source and doesn’t pretend to hide its methods…we don’t make this stuff up.

Anyhow…find a way to be more intense…give CFSF that and we can promise results and will leave you setting new, higher goals both at the box and out.

Forging Elite Fitness.

Yours truly,

FTS

Inside the Mind of our Women’s Paleo Champ

Posted in Crossfit Philosophy, Lifestyle, Members on November 18, 2010 by Crossfit Sioux Falls

Paleo Eating + CFSF is the winning combo for KS

Post Challenge Letter

This has been more than a 7 week challenge for me. When thinking about what to write, I realize that this has been a yearlong challenge.

It started in October of 2009 when I bought the first Paleo Diet book. It was foreign to me. No breads, no dairy, no sugar!

What would I eat??

I remember telling Chris that I wouldn’t get past breakfast. I put the Paleo book away for some time. I kept coming to CFSF and was dedicated to working out. However, I kept filling my body with garbage.

Why would I take two steps forward with working out and then one step back by eating poorly???

I finally decided that if I wanted to see improvements in my workouts and in my body, I needed to make changes in my diet. It was a slow change for me. It started by eating better on the days that I knew I was coming to the box. I knew I couldn’t complete a WOD with my stomach full of tacos, pizza, chips, etc. From there I focused on one meal at a time. I started with breakfast and realized that there is more than just cereal and milk. Then I eliminated milk and decreased the amount of bread I was eating. I kept reading the Paleo book and educating myself.

My goals were to lose belly fat and increase my energy.

But could I make it through 49 days??

I tried a mini Paleo challenge in July and quit after 2 weeks.

Did I have enough time to prepare foods?

Did I have enough willpower to stay away from Coke and sweets?

What would my friends and family say?

By the time the 7 week challenge started I was focused, determined, and ready to expand my Paleo eating.

For this challenge, there were no excuses. I was the one putting food in my mouth. I spent time on Sundays getting food ready for the week. I went from eating out at lunch everyday to packing my lunch. I knew I needed to stay away from fast food restaurants, especially the ones with Coke. I also needed healthy snacks so I wouldn’t be tempted by peanut butter M&Ms. I left the house every morning with one bag for lunch, one bag filled with snacks, and a big bottle of water. One point that I want to make clear… I ate FOOD. This was not a diet of deprivation. I ate real food, lots of food, and it tasted good.

What kept me going?

There were some ‘nay-sayers’ during this challenge that thought I was crazy. Their comments just gave me the motivation to work harder. There were also many cheerleaders such as my husband, my two boys, CFSF coaches, and CFSF members. I carried a 3-ring binder with me everywhere. I filled it with recipes, wrote down everything that went into my mouth, and also wrote down a daily devotional. If I wanted to reach for candy or a pop, I got out my binder and read my devotional or looked at recipes. It was a very powerful 49 days in which I saw changes in my body, mind, and spirit.

My workouts included CrossFit 3 to 4 times a week. I tried to do prescribed workouts as much as possible. I pushed myself to lift more weight and to complete an exercise without resting. I usually picked out someone in the workout to be my ‘rabbit’ and I would try to stay with that person or sometimes pass them. I also ran on the days away from CrossFit, usually with my two boys on their bikes. I made parallettes to have at home to work on L-sits and bought a jump rope to do countless double unders in the driveway.

What’s next for me??

I remember saying to Chris last fall that I didn’t need to make friends. I was only worried about getting a good workout and burning as many calories as I could. I was so wrong. I could not have succeeded in this challenge without the friends I have made at CFSF. I want to continue to make friends and to ‘pay it forward’ by encouraging those who are new to Paleo and CrossFit.

Kris aka ‘KS’

CFSF Rules to Live By: DONT LollyGag!

Posted in Crossfit Philosophy, Members on November 17, 2010 by Crossfit Sioux Falls

Phil S...aka Houdini, never was known for lollygagging

-Have you ever set your ab mat away from you pullup spot?
-Has your box ever been more than a few feet away from your barbell?
-Have you ever moved slow to your next movement during a WOD (not bc you’re out of breath/or about to barf)?
-Do you ever find yourself last to set up before the WOD begins?
-Do you finish your warmup everytime? (or give it an honest effort)

If you have answered “YES” to any of the following, you are GUILTY as charged of lollygagging!

Yes…lollygagging, those people who just seem to move slow. Who are the last to have their bar or stations set up for the WOD. Who seem to take forever to change their shoes. Lollygaggers!

I am not saying that these folks don’t work hard, certainly they do, but your body will adapt to the demands you put upon it. Specific adaptation to imposed demands. If you move fast, then you will be faster.

It is that simple.

-Lift heavy and you will be stronger.
-Do agility drills and you will be more agile.

But I digress.

Sometimes I stand right next to a lollygagger during the majority of the WOD, exhorting them to not step away, to get back on the bar, to move quickly and not walk from station to station. To a man (or woman), they have all been stunned at how much faster they can move.

Move fast, be ready, charge it. Defeat your inner lollygagger.

Where can you shave seconds in a WOD, where do you lollygag?

Other CFSF Rules to Live By…
Journaling Your WOD is MANDATORY!
The CFSF 10 Commandments!
Throw away your scale!
-“The O.T. All Out Effort Principle” vs. “The Piker”
Sign Up for Classes to Avoid New Burpee Penalty
NO Band Loading

CFSF Consistency…Why do YOU work and others DONT???

Posted in Crossfit Philosophy, Lifestyle, Members on November 16, 2010 by Crossfit Sioux Falls

Pregos stick together, J is pregnant now, Roach is just post pregnancy, both doing CF

Every time someone steps foot in the box and signs up for CrossFit they are: motivated, excited, anxious, intimidated, ready to make a change, etc…

One of the things we talk about every time with everyone is to make sure you show up (3x a week at a minimum) and be CONSISTENT! If you do the results will happen. And the proof is all of the current CFSF students.

-You signed up just like “everyone else did
-You started with your 1st WOD just like “everyone else did
-You were (and still are) SORE just like “everyone else was

But the “X” factor is you CONTINUED to show up and work HARD and be CONSISTENT! And that leads to where you are at today and were you will be tomorrow and into the future.

Everyone one you that stays consistent have overcome all the excuses: money, family, no time, “too hard”, etc…

So the question is; “Why do YOU work, and other DONT?”

What makes you stay consistent and continue to stay consistent?

And why do you see others not?

Recent Related Blog: “Whats the Difference”

Vitamin C = CrossFit

Posted in Crossfit Philosophy on November 4, 2010 by Crossfit Sioux Falls

Easy-E lifting some BIG weights

I don’t own a gym.

Sure, there are weights, rowers, barbells and medicine balls….but it’s not a gym. When I unlock the door, turn on the lights, and press play on the iPod, I’m not just opening a business, I’m setting the stage for CrossFit.

And you know what? CrossFit is so much more.

CrossFit isn’t your Fran time.

CrossFit isn’t how many consecutive pull-ups you can do.

If there’s one thing I have learned about CrossFit; it’s that first and foremost, CrossFit is a therapeutic release for adults.

Second to the therapy, is the physical strength and wellness of the body.

Third would be the community of encouragement that surrounds you each and every time you walk through the door.

In a sense, CrossFit is an essential nutrient to your body. We’ll call it vitamin “C”. A quick Google search returns the following result as the definition of an essential nutrient:

Any substance required by living organisms to ensure normal growth, development and maintenance.

For anyone who has tried CrossFit, I’m sure you’ll agree that it becomes an essential nutrient. If you go too long without your dose of vitamin “C” you’ll start to feel like there is something missing, am I right? This type of vitamin “C” can’t be replaced with jogging through Moraine Hills, or a trip to the globo gym to put yourself through a CrossFit type workout. You see, it just isn’t the same. It would be like renting a mouse costume, dressing up in your backyard, and trying to convince your kids you’re at Disney World. The magic just isn’t there.

The magic lives inside the place we call The Fort. It lives inside the people who walk through the doors and make it their therapy session.

The CrossFit magic is YOU GUYS and all the encouragement and positivity you bring with you every day.

Thank you for making CrossFit Sioux Falls so much more than a gym.

found from http://www.crossfitfire.com