Archive for March, 2010

Wonder Women

Posted by mblarkin on March 31, 2010

Oh if I had a nickle for everytime I heard, “I don’t to lift because I don’t want to get all muscley” The truth of the matter is that women don’t produce enough testosterone to generate the muscle mass to become “muscley”. But what comes to mind are those women on cable body building competition who most undoubtadely use anabolic steroids, along with other drugs to acheive that apperance. Some women through genetics and spending hours in the gym lifting heavy can put on more muscle than the average women. But most women will move more towards ending up on the cover of Shape magazine. Performing the exercises through the full range of motion will also help maintain you flexibiltity. If you only do “cardio” then you will not only cause your body to burn fat, but it will also burn muscle. Unless you mix your cardio up with some weights (and not the pink felt covered 3 pounders) you will loss the muscle that keeps you looking lean. Strength training will also make you smarter, Exercise: In Women, Training for a Sharper Mind, says a study done by the Archives of Internal Medicine. So there are multiple reasons why you should be picking something heavy up. Eat right, run fast, & lift heavy!

WOD: AMRAP 7 Min

Thrusters
- Level III: 95/65
- Level II: 75/45
- Level I: 45/35

: AFTER

Posted in Uncategorized | Tagged: CrossFit, gym, personal training, strenth training, thrusters, women lifting, women weightlifting |

High Intensity Training

Posted by mblarkin on March 29, 2010

Elite athletes for some time now have known the benefits of interval training. But it is not just for those that want to be elite athletes, it is also beneficial for the average athlete that wants to get better or for the diabetic that wants to slow his disease state. Interval training works because it trains both the anaerobic and aerobic systems and the same time. During the high intensity stages the body utilizes the glycogen stores in your muscles, and in doing so creates a oxygen debt thru its creation of lactic acid. It is during the rest periods that the body uses oxygen to break down the lactic acid and repay that oxygen debt through the aerobic system. Interval training helps to increase the number of capillaries in your muscles and increase the delivery of oxygen. It also helps recruit new muscle fiber units that can be utilized when intensity is not as high. Interval training changing how mitochondria, the powerhouse of your cells, uses energy. Causing them to burn fat for fuel first. According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. From the New York Times article: “A Healthy Mix of Rest and Motion” -

“A 2005 study published in the Journal of Applied Physiology found that after just two weeks of interval training, six of the eight college-age men and women doubled their endurance, or the amount of time they could ride a bicycle at moderate intensity before exhaustion.

Eight volunteers in a control group, who did not do any interval training, showed no improvement in endurance.”

Interval training should be considered by anyone who is wants to improve their health. It can be as simple as walking faster for 1 min and slow for 2 minutes. Start slow and increase your work times while decreasing you rest times. Mix it up get creative. There is no perfect formula to what work and rest ratios should be used.

Things to vary in interval training:

Intensity (speed) of work interval
Duration (distance or time) of work interval
Duration of rest or recovery interval
Number of repetitions of each interval

WOD: 3 rounds for time

15 Deadlifts
21 Kettlebell swings
Run 400m
- Level III – DL 225/155 & KB 70/53
- Level II – DL 155/115 & KB 53/35
- Level I – DL 75/65 & KB 35/20

: WOD: 3/29/10

Posted in Uncategorized | Tagged: coaching, CrossFit, deadlifts, gym, kettelbells, kettlebell swings, personal training, running, Training |

Sweet Dreams

Posted by mblarkin on March 26, 2010

When’s the last time you had a solid night of sleep? People who work out like we do often put too much emphasis on the active component of training, aka “The WODs”. While those are an integral part of fitness, and equally important component is sleep. Sleep is absolutely responsible for repairing & supporting your neurological performance, endocrine balance, immune system functioning, and musculoskeletal system. Sleep improves your cognition, memory, and athletic performance. While sleep deprivation leads to poor health (diabetes, obesity, increased mortality), decreases in cognition, memory, and mood. For “The Definitive Guide to Sleep” visit Mark’s Daily Apple.

Tips for better sleep:

Eat a light dinner: sleep with a full stomach can decrease sleep quality
Ideal Room temp – 60 degrees: Grab some blankets
Assure yourself you’ll wake up on time: Just give yourself a quick reminder of when you want to wake up. Think of the numbers on the clock.
Turn off the TV: The light from the TV can be to stimulating before sleep
WorkOut: Done and Done
Enforce a strict bedtime: Develop a pattern

Any other sleep tips you guys have to share? Leave a comment!

WOD: 5 rounds for time

4 Hang Power Cleans
8 Kettle Bell Swings
12 Toes to Bar
- HPC# & KB#
- Level III: 135/75 & 70/53 Toes to Bar
- Level II: 95/55 & 53/35 Knees to Elbows
- Level I: 75/35 & 35/20 Knees to Chest

: WOD: 03/26/10

Posted in Uncategorized | Tagged: cleans, CrossFit, gym, hang power cleans, kettbell swings, personal training, power cleans, toes to bar, weight training |

Saturday WOD

Posted by mblarkin on March 26, 2010

Again come to FOCF for a Saturday WOD @ 11:30am with Joey.

Bring a friend who hasn’t been here before for a free WOD

Posted in Uncategorized |

Motivation?

Posted by mblarkin on March 25, 2010

Who needs it? You just need to make the decision that you are going to change your life! The TV show “The Biggest Loser” is a great example of what it takes to change your life. If you haven’t seen an episode you should. It will leave you inspired to see the dedication and grit that these people have in order to change their lives, even if the don’t win the big prize. There are stories like this all over the country and world, even great successes here in FallOut CrossFit, just not to that degree. Check out this guys story – Tyler @ 344 Pounds.com. While we may differ in our philosophies on weightloss & health, his result are remarkable. He puts this idea of motivation in it’s place in this blog post:

“Motivation is so overrated.

You just need to decide to earn your new life. Nobody is going to give it to you. Motivation is so overrated — it’s not a requisite for losing weight or obtaining your goals. I’ll say that again: you don’t need motivation to lose weight. You don’t feel like going to the gym tonight? Tired, have a headache? Tough. I slept about 6 hours last night and will end up working 10 hours today, getting off around 5 and coming home to cook dinner for the wife. After an hour or two of quality time (cooking, cleaning), I’ll leave my warm, cozy house and family behind to go to the gym and leave my heart on the floor. Around 9, I’ll come back home to find my daughter already asleep and my wife soon thereafter.

Once back home, I’ll stay up until close to midnight replying to e-mails and preparing tomorrow’s lunch, typically a turkey sandwich with chips or maybe something like a tuna sandwich or PB&J. It depends on the mood.

Nothing exciting. Nothing that keeps me motivated. But I’ll leave it all on the floor of my gym every single night because that’s how I’ll reach my goals.

And I will reach my goals.

For now, don’t worry about motivation. It’s not necessary. All that’s required of you is to leave it all on the gym floor every single time.

Show me what you can do. Show your friends. Family. Yourself.”

Again I ask who needs Motivation?! Do it for Yourself!

WOD:

3 K Row
- rest
4x400m intervals
- with 30 sec rests

: Bench Got Some Bling

: WOD: 03/25/10

Posted in Uncategorized | Tagged: CrossFit, gym, interval training, motivation, rowing, running |

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