Work up to a heavy 10 rep set

Post loads to comments.
____________

For Time:
20 Burpees
30 DB Hang Power Clean @45% BW
20 Burpees
30 KB Swings 72/53
20 Burpees

Post time and Rx to comments.

VER IST ZE MICROFILM?!

Happy belated Birthday, Bekka P!

Time Out NYC has done a run down on some of the City’s CrossFit gyms. Check us out!

Head Start Your LFPB Challenge

On January 1st many of you guys will be taking on the Look, Feel and Perform Better Challenge to dial in some lifestyle and nutritional factors that have been limiting your performance and health.  That being said, for many this will be a large overhaul on business as usual and easing into things might help make the transition in January more manageable for you. Here are some ideas to kick start better behaviors:

1. Start taking your fish oil tablets. Pick a consistent time (and a back up time) to take them daily. Make it part of your pre work ritual or post dinner wind down.

2. Switch your beverages.  If you’re drinking soda, sugary coffee, weird energy drinks with lots of exclamation points and neon colors on the label, start switching these out. Create a new Water, seltzer or tea habit.  Sweet beverages are some of the worst things you can put in your body and can really mess with your insulin sensitivity.

3. Start setting a bed time and making note of how many hours of sleep you got.  Have a baseline so you know what you’ve been doing, this will make it easier to see which days you sleep least and help you figure out strategies to get more sleep.

4. Take an A/R Class. Pick up some new mobilizations and soft tissue work you can take home with you.  You might find that one stretch that you feel like you need every day. Start building your tool box.

Remember, the Look Feel and Perform Better Challenge starts in 4 DAYS.

Sameer P’s New Years Party

Got plans for the 31st? Sameer P is throwing a party, check out some details and the link below for more info:

Photo Booth by Frank Scallo Photography
Music Courtesy of the Cloudfactory (Pop, House, Techno, Tech-House)
Bespoke Cocktail Bar
NY Blackout Cake by Leske’s Bakery
Rooftop Fireworks

Dancing.Drinking.Debauchery
More information here
__________________
10 Things That Happen When You Start CrossFit The Reformed Broker

Coach Nick or “Quadzilla”

Strategies for Movement Development:
The Olympic Lifts, Part 1

The quick lifts are notorious for their perceived complexity and many athletes struggle developing capacity in the lifts. To the undeveloped lifter, the Olympic lifts look like a blur of movement and often feel even worse. Putting it all together seems overwhelming and often frustration and dismay ensue.  The good news however is that with the right approach steady progress can be made.  Below are three things to consider that I gurantee will make your training more productive.

Mindset
The Olympic Lifts (Snatch & Clean and Jerk) are different than the Power Lifts (Deadlift, Back Squat, Bench Press). While both are barbell exercises, the Olympic lifts are demonstrations of power expressed through a technically sensitive sequence movements and positions. Their inherent speed decreases your margin for error unlike the power lifts (misnomer anyone?) which are performed at slower tempos and are easier for your nervous system to process.  We often harp on gradually increasing the loads on your power lifts to develop strength and many in our gym have been quite successful getting strong through gradual progressive increases of weight on the bar.  We cannot however expect the same linear development of the olympic lifts. Your emphasis when approaching these lifts should be “as heavy as technically proficient today” instead of “a little heavier than last time”.  If you’re feeling good and the positions are clicking, then by all means push a little that day, but if you’re missing positions and starting to deviate from good form, you need to pull back and work on the skill component of the lifts.  This mindset helps produce productive training sessions where you can focus on getting better, not necessarily moving more weight. Instead, each time you train, focus on one to two aspects of the lift you want to develop that day. Even if you moved 10lbs less then the previous week but your rack delivery became a little smoother and quicker, you’ve moved in the right direction.

Positions
The biggest mistake I see athletes make is not taking the time to develop PERFECT starting and rack positions. The beauty of these is that they’re static positions you can take the time to work on and get right every time. There are a lot of things happening quickly in the Olympic lifts, but if you focus on achieving mature start and end positions a lot of the blurry stuff in the middle will naturally begin to work itself out. 

Start position basics
Whether you’re starting from below the knee, the floor or anywhere else take the time to make sure your back is arched, your weight is balanced and the bar is touching your body with your arms hanging straight. On top of that, remember that you’re about to rapidly accelerate a barbell and you need to get TIGHT. This means taking the slack out of the barbell/you system by taking a big breath in and bracing your muscles.  You upper back should feel engaged and your hamstrings should be on tension (like our “gillie” stretch). A simple way to think about this would be to imagine you’re about to jump as high as you possibly can from your start position. Another way to think about it is to imagine you’re going to throw the barbell as high as you can towards the ceiling. These mental cues often help people achieve the positions and tension they need to initiate an efficient pull (does this guy look soft?). Never, ever (ever) rush through your start position. If you’re soft or out of balance, the barbell’s trajectory will deviate from where it needs to be and the lift will be missed or botched.  You simply cannot lift well from a bad start position, so take the time to learn exactly where you need to and get there every-single-time.

Rack Position
I don’t think there’s anything that makes me want to pull my hair out more than people who try and stand up a lift they haven’t properly racked on their shoulders or overhead. It’s understandable that this portion of the lift can be difficult for folks because of mobility restrictions or general apprehension about the movement but once you’ve got that barbell in the rack position, take the time to make it perfect before standing it up. If it’s so heavy that you can’t troubleshoot your position here you’ve jumped the gun and gone too heavy too fast. Developed lifters will need to troubleshoot minor errors and occasionally chase a lift but it’s never because they don’t know how to properly rack the barbell. Think of if this way, every time you do an Olympic lift there are three positions you need to get through.

A. Your Start Position: On tension, in balance and ready to explode
B. Your Rack Position: In the clean, this means the barbell is on your shoulders with your hands open and elbows as high as you can get them. In the Snatch, the barbell is locked out overhead above the middle of your foot. These can be received anywhere from a 1/4 to full squat.
C. Your Finish Position: Fully stood up with the barbell and you in balance and under control.

Often I see people want to go straight from A to C in an effort to simply complete the lift. If there is no distinct rack delivery position in the early stages of your learning progression you will NEVER (ever) move heavier weights well and you’ll never lift anywhere near as much as you’re truly capable of. The “B” should be a quick, distinct and crisp moment where the lift is won or lost.
Have you ever really pressed out a snatch overhead? YOU’RE DOING IT WRONG. Have you ever stood up a clean with your hands still clenched to the barbell and your elbows low? YOU’RE DOING IT WRONG. Stop doing it wrong, it’s really not that hard. Just fucking take the extra time to fix the position every time you get there before standing up.  If you practice this consistently it eventually won’t be a problem because a smooth and complete rack delivery will be so intuitive to you you’ll get as mad as I am right now when you see people rushing through this portion. These concepts also hold true for Olympic lifts in conditioning workouts. Every rep should be executed with intention of hitting A-B-C-A-B-C-A-B-C… as consistently and correctly and quickly as possible. The newer you are, the longer you’re going to need to take at each position before moving to the next. If your WODs look like A-C-A-C-A-B²-C-a-q-C-A-W?-C you need to chill out out and slow down.

In conclusion, don’t stress about your numbers every time you train the O-Lifts, learn what a good start position feels like and never stand up a lift you haven’t finished racking. Easy peasy.

Okay, movie time

Califorina Strength on Cleaning and the Rack Position

Watch Cal Strength at Catalyst Athletics. Get used to seeing the A-B-C for each lift.

Perform 5 Rounds For Time of:
400m Row
15 Overhead Squats 95/65

Work with a partner alternating each round until you both complete 5 rounds.

Post total time, Rx and partner to comments.

Laura M feels the power of the Dumbbell

Body Recomposition Templates

We hope what you read below will provide you with jumping off points for weight loss, weight gain and weight maintenance goals during the LF&PB challenge. Don’t be afraid to ask questions and do a little of your own research. Whatever your goals during this challenge, keep in mind that it’s a work in progress. Be a good scientist by keeping your variables to a minimum, and allowing time for change to happen before you begin manipulating.

Good luck!!

Weight Loss

Losing weight can be a hand-wringing process for many, or simply a matter of paying attention for others. Whether you fall into the former or the latter category, we encourage you to keep your strategy simple and consistent. It’s easy to go down the rabbit hole of tweaking this or that, and searching for the “perfect” approach, but if you start out basic and ride that for as long as you can, you’ll likely get pretty darn close to your goal while avoiding all sorts of weird, anti-social behavior.

Here are 6 tips to keep in mind:

1)       Reduce Calorie Intake
You can start tracking your caloric intake via The Daily Plate, FitDay or Nutrition Data, but unless you have a scale, OCD and the ability to refrain from driving yourself batty, there is a simpler way to go.
         Slow Down: take your time when you eat. At lunch and dinner, try taking a full 20 minutes to complete your meal. This gives your body a chance to communicate with your brain about your actual satiety level. You’ll also find you enjoy your food more and require less.
        80% Rule: stop eating when you feel just about full. You should no longer feel hungry, but have called it quits long before feeling stuffed. If you still feel uncomfortably hungry 20 minutes later, drink water first, and then have a snack if need be.
        Eat when you are hungry and limit snacks: Just because it’s 1pm, doesn’t mean you have to eat. Check in with yourself to see if you are actually hungry (stomach growling, mental fogginess, drop in energy), or just accustomed to eating at that time. If you are, great, have lunch. But if it’s not time to eat, wait until you are ready. Try to eat meals large enough to satisfy you until the next one.

2)     Keep Protein High
Protein is satiating and less caloric than other macronutrients. It also prevents muscle loss and promotes muscle growth. In the scenario of weight loss, about 1 gram/lb of bodyweight should work well if you are exercising consistently (3 plus times/week). One ounce of animal protein is equal to 6-8 grams of protein (fattier cuts at 6, leaner cuts at 8). So a 150 lb person eating about 150 grams of protein/day might be taking in about 21 ounces of protein.

4)    Target Your Carbohydrate Intake:  Carbohydrates encompass all veggies, fruits, and starches. Some foods are more carb dense than others, and some are primarily sugar carbs vs starch carbs. All carbs can promote fat accumulation IF you have a significant metabolic issue. Since we are active folks, some carbohydrate intake is helpful to assist with recovery. The best thing to do is target your carb intake around your workouts. If you get yourself good and sweaty at the gym, your post workout meal should have one or more of the following: sweet potato, winter squash, parsnip, beets, yucca, a piece of fruit, coconut water, plantain, etc, as well as lean protein. Don’t add too much fat to the post workout meal, again focusing on a big whack of protein and some carbs.

The rest of your meals should also contain high protein, but now replace those carb calories with fat sources. Feel free to eat as many low starch veggies as you want, whenever you want.

5)     Fat Rounds It Out
As stated above, your fat intake counterbalances your carb intake. Don’t be afraid to eat fat. When you reduce your carb intake, you take a significant source of calories away. While some caloric reduction is good, too much could result in muscle loss as well as fat loss. Not something we are going for. Keep your fat sources high quality, such as from avocado, coconut (oil and meat), macadamia nuts, animal fats, olive oil, etc. A handful of walnuts/almonds/cashews a day is fine, but don’t go overboard on nuts. Avoid vegetable oils from soy, safflower, sunflower, canola.

6)       Occasionally Kick Up Your Heels
Once a week or so, go ahead and have a day of extra calories. This does NOT mean binge on crap. This simply means eat the same food you normally do, just more of it. Having a high calorie day every once in a while helps to keep your metabolism from slowing down too much.

Weight Gain

While lots of people dream of having the “problem” of needing to gain weight, it can actually be very hard work. Especially if you want it to be mostly “good” weight, ie not all fat. But, there are some tried and true ways to gain mass and get stronger. Keep in mind that some fat gain is inevitable and ok. You can always lose that later.

1)        Keep Calories Up
Depending on how aggressive you want to be with your mass gain, you may need to push your caloric intake pretty far. If you are looking to make big gains, you’ll be best served by eating enough that you are rarely hungry. In fact, you may feel uncomfortable by how full you are, but it will be worth it in the end. This kind of heavy eating is usually accompanied by some very heavy lifting (ie, you might want to sign up for a Strength Cycle). If you don’t want to go that hardcore, then just make sure you eat large meals and ample recovery snacks.

2)        Keep Protein High
For mass gain, get your protein up to about 1.5 grams/lb of bodyweight. This may not be achieved through whole foods alone; protein shakes will come in handy.

3)       Dairy is Ok
Recovery protein shakes from whey or egg protein and/or whole milk is an excellent way to promote muscle growth and recovery. If you don’t tolerate dairy, then make sure you always have 3-6 ounces (depending on your size) of protein post workout plus a good bit of carbs.

Make sure your whey protein doesn’t contain a lot of crappy artificial sweeteners and additives. Here are some good brands to consider:

• Bluebonnet, from grassfed cows

• Jay Robb, from grassfed cows

• Tera’s Whey, from small organic dairy farmers in Wisconsin

• NOW Foods (more affordable)

4)       Moderate Carb Intake Helps
Carbs will promote growth. While a fruit or two a day is fine, focus on starchy veg like sweet potato, yucca and plantain. Post workout is best, but if they sneak in other places, that’s ok. Play with this to find enough to keep you recovered and gaining, but not so much that your fat exceeds your muscle.

5)       Consider Supplementing
There are a bajillion suppelments out there, but you really only need to focus on two: creatine and BCAAs. Creatine is formed from amino acids (which come from protein). You will get lots of creatine naturally, but in order to promote growth and recovery, you may want a little extra. It’s quite safe and really the only thing to be aware of is that is causes water retention.
BCAA stands for Branched Chain Amino Acids. Again, these naturally occur in protein, but extra BCAAs can be great for muscle growth/recovery. If you take whey protein, you’ll find plenty of BCAAs in that, but if you don’t and you want to add those in, take them post workout.

6)         Lift Heavy And Bias Strength over conditioning
Focus your workouts on the barbell and slow gymnastics that promote strength  (Chin-Ups, Push-Ups etc). Keep conditioning short and periodic.  This might mean you scale a workout to be a little heavier and shorter when you modify for yourself.  For example:

3 Rounds for time of:
30 Deadlifts, 135/95
30 Box Jumps
30 Kipping Pull-Ups

could become:

3 Rounds NFT of:
10 Deadlifts, 225/155
15 Box Jumps
10 Strict Pull-Ups

Always ask your class coach for help scaling and let them know what you’re goal is and why you’re scaling. Also make sure you can properly handle the heavier loads, you’ll need to gradually ramp up to them.

Weight Maintenance

If you are pretty happy where you’re at, great! Trust that you already know what you’re doing.
Focus on the positive health benefits you’ll and see how much better you can feel. There is one important thing to keep in mind, which is to make sure you eat enough. Most folks doing “paleo/primal/clean” for the first time, or after a long hiatus, tend to lose weight pretty quickly because they don’t take into account the drop in calories. Be mindful of that and of how your energy is during your workouts. Don’t be afraid to eat more, even if you already feel like you’re eating more than you are used to.

There are only 10 days left to get all your registration info in for the challenge and 5 days until it officially begins! To upload your pre challenge goals and “before”(or “Jan 2013”) pictures, click here.
________________
Dancing With His Daughter CrossFit (recommended viewing)
Wounded Warrior Pose

Take 18 minutes to work up to a heavy 5

Post loads to comments.

Every Minute, On The Minute, For 16 Minutes:
Even – 5 Unbroken Hang Power Cleans 135/95
Odd – 10 Ring Rows

Post Rx and experience to comments.

We are back to our regular schedule today.


Here’s the picture of Matt Krebs and I (Ryan Joyce) on the third-place podium at the CF Worcester Throwdown two weeks ago.

The events were:

Samantha Wright: America’s Cutest Weightlifter Pop Hangover
Drunks Trash McDonalds Over Lack Of Healthy Options Daily Mash

As Many Rounds As Possible In 20 minutes of:
12 Push Press 115/75#
25 Russian KB Swings 72/53#
12 Box Jumps 30/24″

Post rounds and Rx to comments.

Happy Holidays!

Today’s Schedule

We’ll be running the Christmas WOD at 9:30am today. Give yourself the gift of fitness and come on down for some merry mayhem.  Today’s class is CrossFit Group only, no other lifting or WODs will be permitted.

___________________
“Invisible Fran” on Deception Island, Antartica CrossFit