Have you ever watched Usain Bolt sprint? He's just running right? Nothing special going on there...nope, nothing special at all. Oh wait, what? There's actually something to it more that "run fast run fast, oh god, run fast"? Yup. Listen to what he says in this video. He focuses on driving, keeping his knees up, toes up so he can plant strong on the next step, being tall. Like a lot of functional movements, this is all about having explosive hips, so next time we tell you to drive with your hips, shrug with your hips, or pop those hips, listen up!
Here are my two favorite facts about Usain Bolt's 100m sprint technique:
1. He covers 100m in 41 strides. The average of number of strides taken by his competitors? 44.
2. When sprinting, he generates more than 1,000 pounds of force with every step.
By the way, don't forget to wear your costume to today's workout! It's gonna be a whole lot of fun :)
Kettlebell swings (1.5/1)
Push-ups (competition style)
Wall ball (20/14)
Posted by Armen.
I had a student email me the other day and comment on a recent workout not being hard enough. I found the email interesting because of the perspective of the student and because the email had an unspoken question that needs answering.
First, as you become more experienced with CrossFit, better conditioned, and more fit overall, you'll find that you have certain strengths and weaknesses. These strengths and weaknesses might correspond with a specific movement, an entire modal domain (e.g. gymnastics, weightlifting, or conditioning), or even a certain time domain (e.g. shorter workout vs. longer workouts). That's a normal part of the process and I found it interesting that the student commented on the workout not being difficult enough rather than his own improvement in the primary movement of that workout. Guess what: if you a squat enough, you're going to get pretty good at it!
Next comes the unspoken question: is every workout here at CrossFit 818 supposed to kick your ass and leave you quivering in a puddle of your own sweat??? Hell no. We're not here to torture you (although at times, you might feel that way!) We're here to train you, and to that end we program our workouts to help you achieve the level of fitness we promised you when you first walked through that door. Sometimes that means having workouts or even entire weeks that aren't as 'tough' as you might be accustomed to.
As always, don't hesitate to ask us a question if you have one!
AMRAP 8 minutes
10 goblet squats
10 half inverted burpees
10 jump touches
rest 2 minutes
AMRAP 6 minutes
8 goblet squats
8 half inverted burpees
8 jump touches
rest 1 minute
AMRAP 4 minutes
6 goblet squats
6 half inverted burpees
6 jump touches
Posted by Zareh.
All of you are awesome. I can't tell all of ya how proud I am to be a part of such an amazing community. I've seen you all do some sweet things, and your progress is incredibly inspiring. I've watched you do pull-ups where before you could barely jump your chin over the bar. I've watched you gain strength and physical abilities beyond anything you've ever thought possible. The best part is I've watched you gain confidence and knowledge. You've learned things about yourself and your abilities that most people will never learn. You've pushed the envelope, tasted sweat and pain of physical exhaustion and the mental battles of dedication, perseverane, and self-discipline. Through it all, you've grown and done powerful things!
Thanks for inspiring me and all your peers with your awesomeness. Have you been inspired by someone or something at CrossFit 818? Post to comments!
"Power Snatch Nancy"
5 rounds for time of:
15 power snatches (95/65)
Posted by Armen.
If you had to do one weight lifting exercise the rest of your life, it would have to be the bicep curl... I kid, I kid. Squat, of course. The squat is a fantastic full body movement that helps strengthen an incredible number of muscles in your body. The great thing about the squat is that we were literally born to do it! If you watch children of all ages, you'll notice they squat naturally and with full range of motion. It's years of sitting that leaves us unable to squat properly until we're retaught the correct mechanics!
What's your favorite movement and why?
1RM Squat Clean
2012 OC Throwdown WoD #2
15 Squat Cleans (155/105)
12 Squat Cleans
9 Squat Cleans
Posted by Zareh.
Some of you may have noticed some unusual names on the whiteboard lately. Well to answer your questions or concerns they have been given their CrossFit nicknames/alter ego.
Alter Ego according to Wikipedia:
An alter-ego (Latin, "the other I") is a second self, a second personality or persona within a person, who is often oblivious to the persona's actions. It was coined in the early nineteenth century when dissociative identity disorder was first described by psychologists. A person with an alter-ego is said to lead a double life.
Alter-ego is also used to refer to the different behaviors any person may display in various situations. Related concepts include avatar, doppelgänger, impersonator, and split personality.
Alter Ego according to Chris Mello:
Everyone has a 2nd personality/persona/2nd self deep within us. We use it when we are about to start a WOD, attempt a PR lift, push through the end and finish strong when we don't have any more gas left, accomplish something we never dreamed possible.
It takes each of us to a place where we don't think, we act! It takes us to a place we you don't just push hard you push HARDER! It takes us to a place where you feel like you can't continue to go, you not only go you go HARDER and STRONGER than you ever thought!
My Alter Ego:
Above is a clip from one of my favorite movies of all time, "the Boiler Room". I am a personal development and sales geek! I love people, I love learning, and I love challenges.
I watched this movie about 15 years ago (and still do to this day). It planted a seed in me about how I approach the things I do in sales, building a business, and how I attack a workout. The characteristics that I live by: It taught me to be tenacious, aggressive, hustle, not take NO for an answer, be confident (almost to the point of being cocky, but not quite:-),
Tell us about yours?
Do you have one? If not, you might want to develop one.
Taken from: http://cpmfitness.blogspot.com/search?q=alter+ego
Teams must move a combined total of 10,000 lbs using just the back squat.
One person works back squats at a time, one bar per team. While one member
does back squats, the other must do a sit up (one for one).
Posted by Chris.
For those of us fortunate enough to be gainfully employed (hopefully a vast majority of us!) we know that we have to work hard in order stay on track in our careers. However, our work cannot supersede our health and our fitness. In fact, in order to maximize our ability to work hard day in and day out, we need our bodies and minds to be in the right place. If you consistently use "busy at work" as an excuse to miss regular workouts, you'll find that your ability to keep going at work (whether that be a a desk job or physical labor) will begin to suffer.
So how do you avoid missing workouts? Easy. Treat your workouts like appointments you can't miss; schedule them on your calendar and set reminders. Mark that time as busy. Turn off your phone. Eventually you'll find a way to work your workouts in around your work.
With nearly 40 classes scheduled a week, we're here to make sure we give you every opportunity to get your workouts in!
How do you make sure that "busy at work" isn't an excuse? Sound off in the comments.
2 minutes max push-ups
2 minutes max squats
500m row for time
400m run for time
Posted by Zareh.
Because I'm sitting down while writing this post right now, I'll keep it short and sweet: SITTING IS KILLING YOU!
Spend less time sitting and more time moving. If your work requires you to sit for long periods of time, you need to start taking stretch breaks. It's easy, just get up and leave the office like the smokers do all the time, but instead of sucking down on the cancer sticks, reverse the damage of sitting by taking a short walk or getting a few minutes of mobility work. Better yet, ask your boss for a standing desk. Your body will thank you!
Complete for time:
100 Burpee Pull-Ups
Posted by Zareh.
So here's another day of my nutrition followed by my thoughts on what I did right and where I could use some help. Here we go!
8:30 AM - Breakfast
4 eggs, scrambled
bunch of fruit (slices of apples and pears)
1 PM - Post workout
Recovery protein shake, (SFH Post Workout Chocolate)Water, about 1 liter
1:45 PM - Lunch
Steak kebab, about 4-5 ounces
Water, about 1 liter
Fish oil, 2 teaspoons of Original Nutritionals Functional O3
4:20 PM - Kinda dinner?
Steak kebab, 4-6 ounces
Water, about 1 liter
8:30 PM - Definitely dinner
Chicken fajitas (thigh, breast, bell pepper, onions, mushroom)
Salad (lettuce, cucumber, tomato, avocado, olive oil, balsamic)
Water, about .5 liter
Dark chocolate, 1-2 ounces
So here's what I did right: I definitely ate enough protein and drank enough water. I was on the ball about my supplements (took my fish oil). I think I should have had more fat throughout the day as opposed to just the beginning and the end. I probably ate too much fruit, but it was easily accessible and I needed the calories. The dark chocolate at the end of the day was 85% cocoa, so it was pretty bitter stuff. Dark chocolate helps with recovery...plus I wanted some chocolate, so I found a way to justify it. Not a huge deal in the long run.
AMRAP 7 minutes of
5 Thrusters (95/65)
10 Kettlebell swings (53/35)
rest 3.5 minutes then...
Complete half your score for time.
Posted by Armen.
One of the most common questions we get here at CrossFit 818 is how weightlifting will affect a woman's appearance, health, and fitness. Many women believe that any weightlifting will have then looking like this.
Those of you ladies who are already members here at CrossFit 818 know the immense benefits of regular weightlifting as part of your everyday fitness. However, for those of you who aren't quite convinced yet, check out this great article on the benefits of weightlifting for women and the myth that weightlifting + women = bulk.
Now go lift something heavy!
"2012 OC Throwdown WoD 1"
AMRAP 10 minutes of:
75 Double Unders
50 Box Jumps (24/20)
25 Shoulder to Overhead (105/70)
Posted by Zareh.
What is the most delicious food out there that is a BIG Paleo No-No?
As we truck on through the Paleo Posse Challenge most of us are realizing what foods we can go without and what foods we can't live without.
Developing a routine and healthy habits at home is not usually the problem, it's when we go out to eat that is the problem. I love to go out to eat and hang with friends just as much as anyone. Here are some ch-EAT-ing strategies to help:
-Limiting portion in advance: My weakness is chips and salsa. Every time I go to a Mexican joint, those are my kryptonite. And like with any indulgence, it is best to moderate. When I'm a good boy, I grab a desired, yet decent, amount of chips and make sure that's all I grab. Limiting portions in advance does not allow you to 'have an out', brain fart, or have great conversation and not notice and you have just eaten 387 chips!
-The more good food you eat, the less bad food you eat: This one is as simple as it sounds. If you still want fries, chips, other bad sides, or desserts; load up on your meal with the goods (meat/protein and veggies) until you are full. Then you are more likely to not have as much bad stuff. We usually go crazy with over eating the bad stuff when we are hungry. When you are not hungry it helps a ton to curb your sweet/salty cravings.
-If you Booze (too much) you will lose: Blah, blah, blah..."I'm not giving up my wine!". "There is no way I'm not drinking this weekend!!". Fine! I get it. Alcohol is fun and makes you and others waaay more good lookin' :-) Here is a great rule of thumb from the Paleo Solution book:
...For our clients the lifestyle piece is tougher to nail down than the exercise for sure, and it is even tougher than the food. People will gladly pay to be beaten senseless in workouts, but they are ready to bolt when we suggest they get a few zzz's and curtail their boozing for the sake of their health and a better-looking fanny...
...What you need to know is that alcohol does not just blunt growth hormone release, it just turns it off. This is not good for your health, recovery, or body composition. Solution?...Drink earlier. You need to get your booze in as far away from bedtime as you can...
...Much of the problem with drinking is not the booze itself but all the crap, usually sugar, that comes along with it. Ditch your frou frou drinks with the umbrellas and go for clear liquor. My favorite is Tequila (gold), prepared with the following ingredients:
The Infamous NorCal Margarita!
2 shots of gold tequila
Juice of 1 lime (the whole damn thing)
Splash of soda water
Drink one or two of these on an empty stomach early in your evening. Wrap up the night with some protein and fat, and you are set....There is also some chemistry behind the recommendations. The lime juice blunts insulin release and the carbon dioxide bubbles in the soda water act as what's called a "nonpolar solvent." This actually extracts the alcohol from the drink and delivers it to your system faster...
...Beer is generally loaded with gluten. If you can find a gluten-free variety, give it a shot, but keep in mind it does have significant sugar content...If you go for wine, opt for dry varieties, as they have less sugar...
For more tips we recently have written about: Restaurant Rules.
What are your ch-EAT-ing strategies you have developed? Post to comments.
4 rounds for time:
30 Double Unders
20 OHS (75/55)
15 Wall Ball
*rest exactly 2 minutes between each round
Posted by Chris.