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A total disregard for conventional wisdom

Wednesday, August 03, 2011

By Greg Glassman

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:

• Gymnasts learn new sports faster than other athletes.
• Olympic lifters can apply more useful power to more activities than other athletes.
• Powerlifters are stronger than other athletes.
• Sprinters can match the cardiovascular performance of endurance athlete even at extended efforts.
• Endurance athletes are woefully lacking in total physical capacity.
• With high carb diets you either get fat or weak.
• Bodybuilders can't punch, jump, run, or throw like athletes can.
• Segmenting training efforts delivers a segmented capacity.
• Optimizing physical capacity requires training at unsustainable intensities.
• The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."
• The kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.

This "cheat" derives from a powerful and athletic reversal of hip direction like that of the clean and the snatch and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, CF goes to great lengths to teach and learn it.

Anabolic Spider Bulk Experiment #5...Success!


WOD
Eat Your Spinach
Complete as many reps as possible in 3 minutes of:
20 calorie Row
20 Wallball Shots
20 Toes to bar
20 Box jumps, 26" box
20 Sumo-deadlit high-pull 95/65
20 Burpees
20 Push Press 95/65
Rest 1 Minute
Complete as many reps as possible in 6 minutes
Rest 1 Minute
Go for the whole thing...20 minute time limit

Nutritional Feedback For Our Paleo Contestants

Wednesday, November 09, 2011

Nutritional diaries are in. 19 out of 30 reporting in everything they ate and drank since a week ago Saturday...good for you guys, you're still in and eligible for prizes and glory. For the other 11 who sent me nothing, you may want to have a come-to-Jesus meeting with yourself and figure out why you're having trouble committing; fear of looking good, being strong, being healthy, being sexy? I'm just messin' with you...my door's always open if you'd like to talk about what may be holding you back. Who knows...maybe, just maybe, I'll have some words of wisdom that help you to finally dial in and get results?!

For the rest of you are still plugged in, good doggies...I'm proud of you! I have indeed looked at everyone's food journal and decided that the most efficient use of my time would be to respond to you all as a group; getting to the point about where some of you are falling down and how to fix it.  Here is a quick summery of the most common issues that I saw:

• Make sure all snacks include a protein, some plant-based carbs and a little fat. I saw a lot of "handful of carrots" or "a banana" or "dried fruit" for snacks. Not good, as eating high glycemic carbs by themselves will usually result in fat gain.
•  Most of you would benefit immensely from greatly increasing your veggie intake, as those are your primary source of vitamins, mineral, antioxidants, fiber, etc. Don't just eat meat by itself.
• Alcohol, diet sodas and candy...really? Keep that sh*t out of the house so that it's not easily accessible. Sugar will make you crave more sugar, it's a harder habit to break than crack, seriously.
•  Drink more water and try to drink most of it between your meals so as not to interfere with digestion. You'll lose more fat and build more muscle with good water intake...that's a fact, jack.
• Eat 4-6 times a day, every 3-4 hours. This stimulates metabolism, controls appetite, regulates blood sugar and eliminates cravings. Under-eating (some of you are only eating 2x a day) actually causes thyroid issues and a loss of muscle which in turn disrupts metabolism...yikes.
• Skipping meals / snacks - see above
•  Too much fruit. I'll say it again, fruit is good, fruit is healthy, BUT...if you've got more fat you still need to lose, try limiting your fruits to no more than 2 a day, preferably following your workout. Otherwise excessive fruit leaves too much sugar available for energy; not requiring your body to break down your fat stores and burn body fat.
• Watch your fat intake. Yes I want you eating good, healthy fats throughout the day, but you've got to monitor your portions. Fats are very high in calories, so be very careful here. Nuts and seeds should be what you can hold in the palm of your hand with your fingers closed lightly and straight against the heel of your hand. Oils, 2 tablespoons per serving for guys, 1 tablespoon for ladies. 

Lastly, do the best you can to start eating grass-fed meats and organic  veggies and fruits as much as possible. Our ancestors didn't have all these toxins in their food and neither should we. Order some food from Rosas farms and pick up a copy of The Paleo Solution and Paleo Comfort Foods...we have a very limited supply of both books available right now. Don't forget, your diaries are due every Monday till this is over, so keep em' coming!

WOD
Double Your Pleasure
Wod #1:
150 Wallball For Time
Wod #2
5 Min AMRAP
KB Swings 24KG / 16KG

Do You Love Your Fear?

Friday, November 18, 2011

WOD
Tango and Cash
For Time: 
500M Row
30 WallBall 
20 Bench 
10 Pullups 
1000M Row 
10 WallBall 
30 Bench 
20 Pullups 
2000M Row 
20 WallBall 
10 Bench 
30 Pullups

Marathon Sex

Thursday, December 01, 2011

Warning: The blog is a little racy today, kids, so it's best that you go elsewhere if your panties are easily wadded.

A recent study shows yet more evidence that exercise benefits your brain. 

Realllly?

Wow...who knew? Oh, wait...everybody who exercises knows! Pardom my sarcasm, but exactly how much more taxpayers money do we need to spend to confirm what we already know? Vigorous exercise combined with eating nutritious food makes you a better human being in a multitude of ways: faster, stronger, sexier, happier, more energy, sleep better, live longer, less sickness, less chance of becoming a whiny sack of moose shit panhandling outside of Wallmart for spare change to buy a bottle of Mad Dog, etc.

“Strong people are harder to kill than weak people, and more useful in general."
-Mark Rippetoe

In another study, researchers found that older married couples who have more frequent sex are happier. I'm going to go out on a limb here, but I'm pretty damn sure that ANYBODY having more frequent sex is happier. Honestly, though, it does bring a smile to my face to know that there are old dudes out there that can still get wood and take care of business, otherwise what would even be the point of wanting to stay alive if you couldn't bump uglies anymore?

I can't imagine a life that consists of nothing but running errands, watching Jeopardy and sitting around the VA talking about how great life USED to be. I'd rather be gang-banged by convicts with aids than go out like that, for fuck sake.

You work your ass off for 40 years and now you finally get to retire...it's time to party! When I'm 70 years old I'm going to be spending my free time kite-boarding, CrossFitting, practicing some triangle chokes on my grandkids and engaging in nightly marathon tantric Kama-Sutra marathon sex with wifey...woooooooooo!  

Alright, nuff said. Live your day with passion and have fun with todays WOD...Muahahahahahaha!
 

 Awww...he's getting ready to trim her bush for her... ;  )

WOD
Kelly
5RFT
1/4 Mile Run
30 Box Jumps
30 Wallball

Harden Up

Thursday, February 16, 2012

Warmup
200 Rope (Practice DU's)
PVC Rotaters & Halos
Active Stretch - 5 Mins
Wendler - 5-5-5+ 65%-75%-85%
WOD
4RFT
10 Goblet Squats 30kg/20kg
20 Box Jumps
30 WallBall
40 Double Unders