Nutrition and Your Fitness Goals.

The following is a an excerpt from the original "What is Fitness" article posted in the CrossFit Journal about the role of nutrition in athletic performance and overall health and well being.  Notice in the graphic for the Heirarchy of Development that nutrition is at the base or foundation of the other developmental aspects of fitness and performance.

"Nutrition plays a critical role in your fitness. Proper nutrition can amplify or diminish the effect of your training efforts. 

A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties."

In other words if you have been working really hard on the top 4 sections of the Heirarchial pyramid but you are not getting the results you want in either body composition or performance then you need to get a handle on your nutrition.  Go here for an overview of CrossFit's approach to nutrition and don't forget to check out the video below which is a preveiw to Robb Wolf's new book coming out later this month on Paleolithic nutrition The Paleolithic Solution.

Virtuosity & Intensity

In the main emphasis of CrossFit training we are constantly striving to increase our work capacity across broad time and modal domains, using constantly varied functional movements performed at high intensity.  In this effort the more efficiently we can move the higher our power output will be, with power output as the best measure of intensity and work capacity. So moving well will aid us in our efforts to perform functional movements at higher intensities safely preventing injuries.  This would be the Virtuosity component, how well you perform a particular movement.  Virtuosity is acheived through an understanding of proper movement and we have this knowledge readily available to us through our coaches, trainers and the videos from CrossFit.com and the CrossFit Journal.

Information of and knowledge of these movements abound but we still see athletes within the gym performing them badly even with lots of coaching. One of the main reasons for this is not the lack of knowledge or understanding but anatomical muscular imbalances and joint mobility issues. These are usually the result of years of bad postural  habits, overuse injury and the normal hard knocks that life will throw at us. It is our inability to get into the best fit positions for each funtional movement that prevents us from maximizing our power output during our daily WODs.

By spending some time working on these imbalances and mobility issues we can greatly increase our ability to perform our movement pool more accurately.  The easier it is to move into these funtional movement patterns the more likley you will be able to hold a higher level of Virtuosity in movements at the higher intensity levels where most people start to get sloppy in their technique. Most people know which movements that they are having problems with but if you don't or are not sure see one of our coaches to setup a movement and mobility screening test to find your weaknesses and come up with a prescription for fixing them. For daily maintenance mobility WODs to keep you moving well you can go to the PT guru Kelly Starrett's Mobility blog.

Changing our Mainsite

We will be changing the main purpose of our website to be a portal for people who want to join the gym to get information and get started with our program and general info with testimonials as to how CrossFit has changed peoples lives. We will no longer be posting our Daily WODS on the website. If you want to blog your WOD results go to our FaceBook page for the social networking of our gym activites. Please feel free to add blog comments to the mainsite blog as well but it will not be WOD oriented.  

Strength:

Clean & Jerk - Test for 1RM

Conditioning:

Complete the following for time

40 Wall Ball shots (20#M, 14#W)

40 Box Jumps, 20"

200M Run

30 Wall Ball shots

30 Box jumps

400M Run

20 Wall Ball shots

20 Box jumps

600M Run

10 Wall Ball shots

10 Box Jumps

800M Run

Post time to comments.

Strength:

Front Squat - 5 X 1 @90% of !RM

Conditioning:

With a running clock complete each of the following within 8 min.

25 Wall Ball shots (20#M, 14#W) 10ft target

25 Sumo Deadlift High Pulls (75#M, 55#W)

25 Box Jumps 20"

25 Push Press (75#M, 55#W)

250M Row

Repeat for a total of 3 rounds, each round starting every 8min. The more quickly you finish a round the longer your rest period.

Strength:

Back Squat 3 X 3 @ 85% 1RM

Conditioning:

As many rounds as possible in 12 min. of:

5 Front Squats @ 50% of 1RM

10 CTB Pull-ups

20 Double Unders

Post rounds and reps to comments.

Strength:

Back Squat 5 X 3 @ 80%

Conditioning:

Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

• Burpees
• Box jumps (20")
• Overhead squat (M:95#/W:65#)

No racks....weight comes off the floor for your lift.

Strength:

Shoulder Press - 5sets X 4 reps @75% of 1RM

Conditioning:

Six rounds for time of

5 Power Snatch (95#M, 65#W)

5 Push Press (95#M, 65#W)

15 Hip Extensions

Post time to comments.

Strength:

Deadlift -Test for 1RM

Conditioning:

"Cindy"

AMRAP in 20min of

5 Pullups

10 Pushups

15 Squats

Post Rounds and Reps to comments.

Strenght: Off

Conditioning:

"Tabata my ass"

8 Tabata intervals for each of the following

Med.Ball cleans (20#M, 14#W)

Weighted Walking Lunges (40#M, 30#W)

Push-ups

Kettelbell Swings (35#M, 25#W)

Post total reps to comments.

Leif Faber, Kincaid Lake

Strength:

Clean & Jerk

5 sets X 1 rep.

Conditoning:

"Michael"

3 rounds for time of:

800M run

50 Back extensions

50 Sit-ups

Post loads and time to comments.

Strength:

Front Squat

3 X 3 @ 85%

Conditioning:

"Diane"

21-15-9 reps of:

Deadlift 225lb/155lb

Handstand Pushups

Post loads and time to comments.

Strength:

Snatch

5 X 3 @ 80%

Conditioning:

4 Rounds of:

21 Kettlebell swings 55/35

21 Knee to Elbows

200M run

Post loads and time to comments.

Strength:

Back Squat

5 sets X 4 reps @75% of 1RM

Conditioning:

Total your reps for the following

1:00 Strict Pull-ups

1:00 Ring Dips

1:00 Sit-ups

1:00 Push-ups

Post loads and reps to comments.

Strength:

Push Press - Test for 1RM

Conditioning:

"Filthy Fifty"

Complete the following for time:

• 50 box jumps (M:24"/W:20")
• 50 jumping pul-ups
• 50 kettlebell swings (M:35#/W:25#)
• 50 walking lunge steps
• 50 knees to elbows
• 50 push press (M:45#/W:33#)
• 50 hip extensions
• 50 wall balls (M:20#/W:14#)
• 50 burpees
• 50 double unders

Rest Day

Our first week at the new location has turned out well. Thanks to all of our members for their patience through this transition. We have had quite a few new people join over the last week, several older members who we haven't seen for awhile come back and our regular crew settling in to the new place. All of the reactions have been very positive and we are excited about our plans for more changes and additions in the future.  Look for ropes and gymnastic rings to be mounted up higher for the rope climb and muscle up WODs. More good stuff on the way!

Robb Wolf's new book soon to be released in mid August - Preorder your copy now!

Buy in: 50 Double unders

Strength: Off

Conditioning:

'Fran"

21-15-9 reps of

Thrusters (95lb M, 65lb W)

Pull-ups

Cash out: 1 min. each L-sit, Superman, Hollow Rock

Strength:

Push Press 3 X 3 @85%

Conditioning:

250m Row

50 Wall Ball (20# M, 14#W)

10 Burpees

250M Row

50 Box Jumps

10 Burpees

250M Row

50 Sumo Deadlift High Pulls

10 Biurpees

Strength:

Clean & jerK 3 X 3 @ 85%

Conditioning:

For time complete

21-15-9 reps of

Overhead squats (95lb M, 65lb W)

Pull-ups

Ring Push-ups

Strength:

Front Squat 5 X 3 @ 80%

Conditioning:

Start a running clock. Within the first 2 minutes, run 400m. At the 2 minute mark, perform a Tabata of thrusters (M:95#/W:65#). At the 6 minute mark, run 400m. At the 8 minute mark, perform a Tabata of pull-ups. Your score is total thrusters + total pull-ups.

For those unfamiliar with a Tabata: A Tabata is 20 seconds of work with 10 seconds of rest performed 8 times.

Strength:

Snatch 5 X 4 @ 75%

Conditioning:

Start a running clock. Within the first 2 minutes, run 400m. At the 2 minute mark, perform a Tabata of thrusters (M:95#/W:65#). At the 6 minute mark, run 400m. At the 8 minute mark, perform a Tabata of pull-ups. Your score is total thrusters + total pull-ups.

For those unfamiliar with a Tabata: A Tabata is 20 seconds of work with 10 seconds of rest performed 8 times.