Tuesday, June 30, 2009
WOD for WED and Robb Wolf
Spending Tuesday with the Bear
Saturday, June 27, 2009
WOD for Monday -Crossfit Football
Crossfit Houston Summer Challenge
Friday, June 26, 2009
Crossfit Houston and your WOD for Saturday
Thursday, June 25, 2009
Rest Day, Rest Day
Bodyweight...Bodyweight
Tuesday, June 23, 2009
Run Forrest, Run!
Good job yesterday, everyone hit PR's!...It's always good to push yourself further than you think you can go.
Monday, June 22, 2009
Grace!
Sunday, June 21, 2009
Do a Handstand!
Friday, June 19, 2009
Good Job, Good Job
L-I-V-I-N
Wednesday, June 17, 2009
REST DAY - Recover...eat good food
Tuesday, June 16, 2009
Gonna touch the sky!
Monday, June 15, 2009
Hoh Noh...Overhead with Curtis P....The last member of the WOLF PACK
Good freakin job yesterday guys. The weight we threw up on deadlifts is damn good. The Goal for everyone is to get to the next century mark, 200, 300, and 400. Here are Javi and Jake, some Sho'nuff Fitness veterans doing some non Sho'nuff things. Before we get into the WOD, I want everyone to read this:
Are You Over-Training, or Under-Recovering?
Written by Calvin Sun
Are you really overtraining? Sure, you might be experiencing some of the symptoms of overtraining but are you really training that hard? Michele’s post on overtraining suggests that working out without rest leads to the condition. I agree with Michele that people who do two workouts everyday under the assumption that more is better will quickly hit a point of diminishing returns. However, in my experience, I think the larger problem for the majority of our athletes is not training enough. Let’s be honest, on average, how many days a week do you train? If you only manage to get in 3 or 4 days a week, you are not overtrained. Yet you complain of fatigue, altered sleep patterns, mood swings, increased frequency of illness, persistent muscle soreness, and weight loss. Have you ever considered you might be under-recovered? You might not be doing too many WODs, instead you probably aren’t doing enough to make sure you are properly recovered from your training. Rest is only the tip of the iceberg when it comes to recovery. There are many aspects to proper recovery:
Nutrition
Nutrition is the biochemical foundation that fuels our bodies. You can’t repair muscles without adequate intake of high-quality protein. Chicken, fish, beef, and eggs are all great choices because of their complete amino acid profiles. Carbohydrates are stored in your muscles and liver as glycogen. You need to eat some quality carbohydrates in order to replenish yourself. Vegetables, fruits, and some starchy tubers (i.e. sweet potatoes) are all good choices. Grab one of Michele’s delicious “Invictus Shots” after your next WOD to make sure you are getting the fuel your body needs. Don’t forget to eat some healthy fat as well. Besides serving as an energy source, fat helps you absorb fat-soluble nutrients like vitamins A, D, E, and K. Read the The Paleo Diet for Athletes by Dr. Loren Cordain for more information.
Sleep
Get at least 7 to 8 hours of sleep every night. During sleep, your body releases a chemical cocktail that will help enhance your recovery and give you the greatest benefit from your training. Muscle tissues are repaired and the central nervous system is rejuvenated allowing for you to train at peak performance the next day.
Rest Days
As I mentioned earlier, Michele is spot on with this one. If you are training hard enough, you will need to rest once every 2 to 3 days. Following a 3-on/1-off schedule or even a 3-on/1-off/2-on/1-off schedule would serve to benefit you. Active recovery is great, go for a swim, a quick jog, or even a round of golf.
Myofascial Release
The repeated microtrauma from training everyday can take its toll on your body. Adhesions and trigger points can lead to all sorts of pain in both your muscles and your joints. Grab a foam roller and start rolling out your muscles. Lats, pecs, traps, glutes, quads, and hip flexors are the hot spots you’ll definitely want to hit everyday. Lacrosse balls are great for calves and glutes as well. The taped balls are perfect for rolling the thoracic erectors as well performing t-spine mobilization. Feel free to schedule a massage but you’ll want to make sure you are doing some damage control on a daily basis.
Stretching
Do not save the stretching for rest days. Tight hamstrings, tight calves and tight hip flexors are often to blame for the pain and injuries experienced by athletes. Do yourself a favor and stretch out after every workout. You don’t have to stretch out immediately after the WOD. I realize people have to get to work or get home for dinner, just make sure you do stretch sometime between the completion of your workout and your 7 to 8 hours of sleep.
NSAIDs
Lay off the Motrin. There is a normal healing process that occurs after an injury. The first 2 to 4 days are the inflammatory response phase. This phase is essential for initiating the healing process. When you take a non-steroidal anti-inflammatory drug, like ibuprofen, the entire healing process is halted. Read more in Kelly Starrett’s article.
Cryotherapy
Instead of drugs, use ice as it can help with the inflammation associated with the muscle soreness experienced after training. Use ice packs, ice baths, ice cups, ice massage, just not ice cream.
Fish Oil
Supplementing your diet with fish oil can reduce inflammation as well as help lubricate your joints. Read Mark’s post here. Dietary supplements should always be the last thing to add to your recovery program. Make sure your nutrition is solid before adding fish oil or any other supplement for that matter.
Having an effective and comprehensive recovery program in place is essential for your continued success as an athlete. Failing to do so will inevitably lead to training plateaus and/or injuries. You should strive to combat under-recovery with the same persistence and dedication that you have in your training. Remember, elite human performance requires an equally high level of maintenance and care.
Sunday, June 14, 2009
Cooo Cooo Cooo Coooooool BEANS!!!!!
50,40,30,20,10 Squats
10,20,30,40,50 pushups
Becky posted a 10:30 with REGULAR pushups...killer
Jake and Diego ended up at the 15 minute mark as everyone was smoked by the pushups
As for Monday. The workout is going to involve some good movements.
5,4,3,2,1 HEAVY deadlifts
50,40,30,20,10 Sit-ups with Ab Mat
Results:
I want to add a link here to a cool blog that talks about appearance vs. performance. It is pretty interesting...give it a read.
http://home-work-out.blogspot.com/2009/03/performance-based-vs-appearance-based.html#comments
Wednesday, June 10, 2009
??? THURSDAY June 11
NICE WORK EVERYONE...Fight Gone Bad just totally murdered all of us. I want to say congrats to everyone. We all hit over 200. See ya'll tonight for the Crossfit Movie "Every Second Counts"
So, Becky kindly posted the numbers to the comments. Here they are.
Diego: 209
Mario: 202
Becky: 242
Mike: 307
Jake: 218
Javi: 242
The workout for Thursday will be....Fight Gone Bad! There will be some variations, but here is what the workout will look like Rx.
Each station is a minute each, with a one minute rest period between the completion of all 5 stations. 3 rounds. A total of 15 minutes of work.
# Wall-ball: 20 pound ball, 10 ft target. (Reps)
# Sumo deadlift high-pull: 75 pounds (Reps)
# Box Jump: 20" box (Reps)
# Push-press: 75 pounds (Reps)
# Row: calories (Calories)
Tuesday, June 9, 2009
Paleo that OOOOOO - WEDNESDAY June 10, 2009
HOW TO TAPE from CrossFit Fury on Vimeo.
WOD:
SNATCHES...lots of and lots
FOR TIME:
50 snatches (we'll help you find a weight, for many it'll just be the bar)
Results:
Me (65 lb) - 2:17
Javi (65 lb) - 3:37
Diego (65 lb) - 4:10
Jake (45 lb) - 4:52
Mario (45 lb) - 4:40
Becky - FULL SQUAT Snatch - Somewhere around 4 minutes because she restarted about 15 through in order to get the full range of motion...BEAST
Work on Rings afterwards...ring dips? muscle ups?
Monday, June 8, 2009
Wanna borrow my vest? - TUESDAY June 9, 2009
3 rounds:
Run 400m
5 push jerks
10 burpees
15 minute cutoff
Work on snatches/OH squat as a skill
Good job everyone again...damn hard work out...kind of sucked don't ya think?
Times:
Jake (115 lbs) - 8:03
Diego (115 lbs) - 8:20
Becky (75 lbs) - 8:30
Mario (95 lbs) - 8:50
Mike (175 lbs) - 8:54
Javi (175 lbs) - 9:30
Vero (NorCal On Ramp) - 7:45
Good work everyone...see you tomorrow.
Let's Get Started
15 mins:
2 Cleans on the minute every minute
for every rep missed, 5 burpees
GOOD JOB!...NO ONE DID BURPEES
Becky 65 lbs
Mario 95 lbs
Diego 115 lbs
Javi 165 lbs
Me 165 lbs
JAKE?????? NO SHOW!!!!