Archive for September, 2009

HSPU and Pullups

Posted by mblarkin on September 23, 2009

Tardy posts!!

Sorry for the late posts guys. I’ve been busy trying to get setup for the FGB this weekend!!! Be sure to let everyone know that you can, we will have someone coming hopefully providing some tunes for the event, everyone be ready to put up some big numbers. Here are the WODs for Monday and Tuesday.

Congrats to Michelle for getting your FIRST Kipping Pullups (& linking a few of them together too!!)

Tuesday’s WOD: Overhead Squats & Pull Ups

Level III

Level II

Level I

95/65 OHS x 21

42 Pullups

OHS x 15

30 Pullups

OHS x 9

18 Pullups

65/40 OHS x 21

42 Pullups

OHS x 15

30 Pullups

OHS x 9

18 Pullups

25/18 OHS x 2142 Pullups

OHS x 15

30 Pullups

OHS x 9

18 Pullups

Monday’s WOD: HandStand Push Ups & Pull Ups

Level III

Level II

30 HSPU

10 Pullups

20 HSPU

20 Pullups

10 HSPU

30 Pullups

30 HSPU (box)

10 Jumping Pullups

20 HSPU (box)

20 Jumping Pullups

10 HSPU (box)

30 Jumping Pullups

Posted in Uncategorized | Tagged: fitness plan, fitness program, personal fitness training |

800m Intervals

Posted by mblarkin on September 20, 2009

Why Do We Do This Type Of Training & Why Should YOU!?!?!?

Are your times CONSISTENTLY getting faster at ALL distances (what was your last 5k time compared to a year ago)?

How high can you jump? (Many marathoners cannot jump onto a 12 inch box).

How many push ups/pull ups/squats/etc can you do? A CrossFitter can do more.

Have you or are you suffering from chronic use injuries (plantar fasciatis, IT Syndrome, runners knee, etc)?

How many hours do you train a week? How many hours does your spouse/family wish you trained? (CrossFit Endurance training 6-8 hours per week & YOU CAN COMPETE at Ultra/Ironman distances.

Why are there no long runs/rides/swims (aerobic) training? – Long runs/rides/swims fall into the category of training we term ‘long slow distance’ “LSD” and is solely aerobic in nature.

Aerobic training has the following benefits and drawbacks:

BENEFITS	DRAWBACKS
• Increased cardiovascular function	• Decreased muscle mass
• Better fat utilization	• Decreased strength
	• Decreased power
	• Decreased speed
	• Decreased anaerobic capacity
	• Decreased testosterone levels

As you can see the benefits to LSD training are small compared to all the downfalls that you will have. Limiting an athlete’s exposure to LSD training will allow them to remain functionally competent in all of their aerobic pursuits, but also allow them to DOMINATE in ALL other areas of fitness.

Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value. This type of training is the ONLY type of endurance training that can be used without sacrificing the other areas of fitness.

‘Anaerobic Training’ has the following benefits and drawbacks.

BENEFITS	DRAWBACKS
• Increased cardiovascular function	• Intensity can speed up overtraining
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed • Increased anaerobic capacity

Anaerobic training trains all three major metabolic pathways; Adenosine Tri-Phosphate (ATP), ATP / Phospho-creatine system, the lactic acid system, and the aerobic system. Different types of training anaerobically will stress one system, two systems, or multiple systems all at the same time. The time length of the individual efforts combined with the rest periods between efforts determines the system/s stressed. Don’t forget that as you are training because these metabolic pathways overlap that you using all three and are SIMULATANEOUSLY training your aerobic engine!

Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! Which means LESS INJURIES!! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)

WOD: 3 intervals of 800m w/ 2 min rest

Posted in Uncategorized | Tagged: cardio, fitness, running |

Get Your Olympic Fix

Posted by mblarkin on September 17, 2009

My Olympic Fixation

I’m obsessed with Olympic weightlifting, and anyone who frequents Fallout Crossfit may already know this by now, but why am I spending the time to profess something that most already know about me? Simple, because we, as crossfitters, can learn a lot from Olympic weightlifters, and, by studying them, we can greatly improve our athletic abilities. Every demanding lift that we do in the gym translates into Olympic weightlifting. The overhead squat, high pull, and sumo deadlift are all lifts that aid in the development of the snatch. The same is true about the front squat, deadlift, shoulder press progressions, power clean, and high pull, which all attribute to the clean and jerk. By bringing all of these elements together into the two Olympic weightlifting movements we are demonstrating our proficiency in all of the lifts that comprise the Olympics lifts. But why does this matter? And, why should a crossfitter be interested in the snatch and clean and jerk? The snatch and clean and jerk each embody the fitness philosophy of Crossfit. Apart from the Olympic lifts, there are no other single exercises that contain “constantly varied, high intensity, functional movements.” Though, it can be said that the snatch and clean and jerk are not constantly varied, but each lift, single handedly, involves high intensity and functional movements with an element of variation. The variation that is comprised of these two lifts is the unique requirement of proficiency in several other movements as well as the speed and power variation that comprise each lift. Olympic weightlifting also places immense stress on the cardiovascular system due to the total moved distance that is experienced during both lifts. In other words, the cardiovascular system must work extra hard to move a heavy bar from ground to overhead in a matter of seconds. We as crossfitters need to Olympic lift, because I challenge anyone to show me an Olympic lifter who is not sound in any of the fundamental lifts of Crossfit. I urge all crossfitters to train and work all the fundamental lifts with technical determination and purpose, and that purpose being, of course, to demonstrate that mastery with a loaded barbell and two explosive movements. Below is a link to an article from Mike Burgener’s (the Crossfit Olympic weightlifting coach) Mikes Gym.

- Matt Petersen

http://www.mikesgym.org/articles/index.php?show=article&sectionID=1&articleID=67

WOD:

20 Minute AMRAP:

Level III

Level II

Level I

800m run

5 Pullups

10 Pushups

15 Squats

800m run

10 Jumping Pullups

10 Pushups

15 Squats

400m run

10 Jumping Pullups

10 Pushups

15 Squats

Posted in Uncategorized | Tagged: beginner weight lifting, gym exercises, weight lifting plan, weight lifting workout, woman weight lifting |

Don’t Sacrifice Form for Time

Posted by mblarkin on September 17, 2009

As many Crossfitters know, the battle is constantly on to be the fastest at completing a WOD. But what sacrifices are you willing to make to be the fastest? A common occurrence in the fight to be the fastest is performing movements that are not executed using the full range of motion for that particular movement. For example, if the WOD contains squats and pull-ups are you satisfied with your squats if your hamstrings do not break the parallel plane or if your chin finishes below the bar for pull-ups?

But WHY is performing the movement properly so important and how come it is practiced so many times before a workout even begins?

The answer is muscle memory. Muscle memory can best be described as a type of movement with which the muscles become familiar over time. Gradually, the execution of a movement becomes an unconscious process. So, when you are first learning a movement, concentrate on proper execution so the quality of the movement becomes an automatic response. Intensity can only be maximized with full range of motion. So, ultimately, don’t sacrifice form for time!

-Tammy Smith

WOD:

2 Rounds for Time of

Level III

Level II

Level I

400m run20 Pullups

30 Walking Lunges

40 Pushups

50 Squats

400m run30 Jumping Pullups

20 Walking Lunges

25 Pushups

40 Squats

200m run20 Jumping Pullups

15 Walking Lunges

15 Pushups

25 Squats

Posted in Uncategorized | Tagged: coaching, form, personal training, workout |

While I Was Gone!

Posted by mblarkin on September 15, 2009

Well Toronto was fun, and HUGE 2.5 million population. I met some cool people and learned alot and hope to improve the experience for everyone at the gym. And it wont be possible with out the help of all of the current clients and coaches that we have at FallOut CrossFit. I want to thank everyone in advance for all of their efforts to make this the best gym in the Tri-Cities!!

Mental Attitude:

The road to Fitness is not an easy one. In today’s society comfort is at the top of everyone mind, and true physical fitness is the norm for less than 20%. By the way all of them are crossfitters! Acquiring genuine physical fitness is decided largely by one’s self and their ability to push to new limits. The outcome of competition and survival is also primarily influenced by attitude. Reaching elite fitness requires a spirit necessary to win which includes a positive acceptance of pain. These workouts are hard! With out effort their is no gain…No Pain No Gain. This is difficult to understand because a visit to any normal gym offers an idea of what modern society thinks it means to be fit. Thirty minutes on the elliptical switching between watching “Oprah” and reading the newest issue of “People Magazine” will not change your life. A typical gym lacks intensity, and the aerobics classes are nothing more than jumping jacks set to music. Modern fitness is defined by appearance rather than actual results. This attitude and mentality is poison. We must avoid this at all costs your life depends on it. At FallOut CrossFit you leave you ego at the door and put your mind to the test. Your primary concern is with putting your all into every workout. Your primary concern should be your performance and then you appearance.