Strength Training Excuses

So many people are concerned with how strength training will impact their body shape. Most common excuses for avoiding strength training are:

1. I don't want to get big and bulky.
2. I need to lose weight and burn more calories.
3. (from women) I don't want to get "manly".


Endurance Athlete: athlete who competes in sports where the length of physical exertion is greater than 10 minutes continuously without a re-set or break. Examples: Road cyclists, marathoners, triathletes


Strength  Athlete: athlete who competes in sports where the length of physical exertion is less than 10 minutes continuously without a re-set or break.  Examples: Weightlifting, Sprinters, Volleyball, Boxing, Football, Track cyclists.

Why should I use CrossFit Endurance for my endurance training?

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?

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

How many hours do you train per week? How many hours does your spouse/family wish you trained? (This program only requires 6-8 hours per week to COMPETE at Ultra/Ironman distances.)

Why are there no long runs/rides/swims (aerobic training) in this type of 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
• Increased cardiovascular function
• Better fat utilization
• Greater capillarization
• Increased Mitochondrial growth



DRAWBACKS
• Decreased muscle mass
• Decreased strength
• Decreased power
• Decreased speed
• Decreased anaerobic capacity
• Decreased testosterone levels


It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

- Re-posted from CrossFit Endurance.com

Over-Training??

So then, what is overtraining? Well, overtraining is pretty much exactly what it sounds like it is... it means you are training too much. Too much for what, exactly? Too much for your body to properly recover from. And, if your body can't recover properly, your body can't (and won't) progress or improve. Your muscles don't grow in the gym. Your body doesn't improve during your workouts. All of the growth and all of the improvements take place when you are resting, not when you are working. I want to make a clear distinction here. Muscle soreness does not mean over-training. Research indicates that muscle soreness is more than likely caused by micro trauma to muscle fibers. This is not a bad thing. So next time you feel tired, maybe you should listen to your body. REST DAY! It's always good to follow a 3:1 ratio(3 days on, 1 day off).

POSE Method

This is a funny video, but so true.

Tires??

Do you want explosive raw power and endurance? Then go flip a tire! Tires can be used for more than just driving. I use them in my CrossFit training. The tire flip works much the same as doing squats and deadlifts, it brings many muscle groups into play. Keep training smarter and harder.

CrossFit "Pukie Brewster"

"Pukie Brewster" 150 Burpees for time: 10:32 This video was taken when I first started Crossfitting almost 2 years ago. For some reason this is my most viewed You Tube video. The Burpee is a full body movement. Begin in a squat position with your hands on the floor in front of you. Kick your feet back, while simultaneously lowering yourself into a pushup. Immediately return your feet to the squat position, while simultaneously pushing up with your arms. Leap up as high as possible from the squat position and clap with your hands over head. Repeat as fast as possible, striving for approximately 150 repetitions for time. I love CrossFit!

Yoga Benefits for Men

In general, men have dense, bulky, tight muscles. Yoga postures can go a long way toward loosening and lengthening those knotty muscles. As men approach middle age, many experience prostate problems. Practicing a variety of postures, particularly forward bends and poses that open the pelvis and hips, is preventive health for the prostate glands and the lymph glands.

Ran a 3.5 mile trail run with Kiah @ Turkey. Getting ready for 10k Race trail run on Sunday the 13th @ 7:30 am

POSE Running

Turkey Trail Run yesterday with Kiah 32:21 Using the POSE technique
I'm going to spend my weekend getting my Level 1 CrossFit certification in Allen, TX
This will be my third certification and should be a fun weekend. This weekend they will break down all the CrossFit basics and teach you to become a better coach. My first cert was the Running & Endurance cert. Since I have learned the POSE technique and my running has become so much stronger. I have applied the skills I have learned and it now has paid off with injury free running. My second cert was Olympic Weightlifting. I learned all about the Clean & Snatch. Since I have applied the skills I learned there and have become more efficient with better technique. The number one thing that I learned was if you are working out, you should eat right. Nutrition is number one above all else. If you are what you eat and eat like crap? Make smart food choices, eliminate bad foods forever and make it a lifestyle not a diet. E-mail me with any questions on Entering The Zone

Tulsa Mud Run 2009

This video shows me diving in the mud.

Mud Run Event 3

The 2nd annual Mud Run was a 2 mile coarse of mud and grass. I just stayed pace and finished 15:55. Not bad for my 3rd WOD of the day. Total times 29:09, 20:34, and 15:55 Total = 65:38

NGCF's "Get Dirty" Games

3 Workouts/1 Day!

Who/When:

On Saturday, August 22nd, Next Generation CrossFit will be hosting an informal, yet competitive, 3-event competition followed up by a big CrossFit party afterwards!
Award to NextGenerationCrossFit's fittest male and female will be given to those with the best accumulative times for all three workouts. Anyone is welcome to compete or volunteer!


What/Where:
Workout #1 - 7am Turkey Mountain Trail Run (approximately 4-mile train run) located at Turkey Mountain in Tulsa, OK. Race instructions will be given from 7:00-7:10am. Race starts at exactly 7:15am on the dot, so be sure to allow ample time to warmup (6:30-7:00am) and hear course instructions.


Workout #2 - 12pm "The Dirty Thirty" at Next Generation CrossFit. This workout will consist of 10 exercises, 30 reps each, for time (similar to the "Filthy Fifty" workout). The workout will be posted on Friday, August 21st.


Workout #3 - 5pm "Tulsa's 2nd Annual Mud Run" (2-mile obstacle course through mud). This workout will be held by Runners World at Chandler Park in Tulsa, OK.


Event #4 - 8pm CrossFit Party at Dr. Todd and Melissa's house! Food, beer, swimming pool and guaranteed good time. Fittest Male and Female Awards will be announced here. Directions to their house will be handed out on the day of.


How:
1) Confirm that you would like to compete or volunteer via email ASAP. You can do that here.
2) Make sure to register with Runners World for the Mud Run. Click on link above to register.
3) Print all directions if unsure where they are located. Click on highlighted links above for directions.
4) If you are not a current NGCF member, you will need to fill out a waiver and turn it in along with any donation by 7am on Sat., 22nd.


Cost:
For the first two workouts and the party we are asking for a minimum suggested donation of $10 per person to cover food, drink, equipment, etc.
For the Mud Run race, you can register for $25 in advance at Runners World or online, or $30 if you pay at the race.
Additional:
In addition to contestants, we will need a bunch of people to help out with the first and second workouts to make it a fun and successful day! Examples may be standing at different points on the trail to guide runners, people to run stopwatches, hand out drinks, judge form, etc. All in all, it should be a BLAST getting everyone together from all CF gyms everywhere and doing what we do best. Please come be a part!
Information from www.nextgenerationcrossfit.com

Today's WOD

Interesting combo today. Run 400 meters and 100 Thrusters 95lb for time. Anytime you set the bar on the ground to rest between thrusters you must run 400 meters. So I ran 400 meters in 1:29 and did 25 thrusters. Run 15 thrusters, run 15, run 15, run 15, and run 15. Total time of 27:01 and a very hard WOD, because the thrusters are a total body and they kill your shoulders. Even when I tried to run my shoulders were way too tight.

3 days on 1 day off

Tuesday I did 21-15-9 reps for time of 225lb Back squat and Ring Dips in 6:43. Yesterday I did "Isabel" for the second time ever and got it done in 4:17. 30 Snatch reps for time 135lb. Ever since I got my OLY cert everything is staring to fall into place. Today I did "Baseline" Row 500 m, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups. We did 3 rounds with 5 min rest b/w rounds. 3:42 4:11 4:34
Ran a 5k @ LaFortune 26:36 in the pouring rain
I'm soooooo sore so tommrow is a deserved REST DAY!

Mount Rainier

Mount Rainier is an active stratovolcano (also known as a composite volcano) in Pierce County, Washington, located 54 miles (87 km) southeast of Seattle. It towers over the Cascade Range as the most prominent mountain in the contiguous United States and Cascade Volcanic Arc at 14,411 feet (4,392 m).

The mountain and the surrounding area are protected within Mount Rainier National Park. With 26 major glaciers and 35 square miles (91 km2) of permanent snowfields and glaciers, Mount Rainier is the most heavily glaciated peak in the lower 48 states. The summit is topped by two volcanic craters, each over 1,000 feet (300 m) in diameter with the larger east crater overlapping the west crater. Geothermal heat from the volcano keeps areas of both crater rims free of snow and ice, and has formed the world's largest volcanic glacier cave network within the ice-filled craters. A small crater lake about 130 by 30 feet (40 m × 9.1 m) in size and 16 feet (5 m) deep, the highest in North America with a surface elevation of 14,203 feet (4,329 m), occupies the lowest portion of the west crater below more than 100 feet (30 m) of ice and is accessible only via the caves.

Mountain climbing on Mount Rainier is very difficult; it involves climbing on the largest glaciers in the U.S. south of Alaska. Most climbers require two to three days to reach the summit. Climbing teams require experience in glacier travel, self-rescue, and wilderness travel. About 8,000 to 13,000 people attempt the climb each year, about 90% via routes from Camp Muir on the southeast flank. Most of the rest ascend Emmons Glacier via Camp Schurman on the northeast. About half of the attempts are successful, with weather and conditioning being the most common reasons for failure.

About three mountaineering deaths each year occur due to rock and ice fall, avalanche, falls, and hypothermia associated with severe weather. The worst mountaineering accident on Mount Rainier occurred in 1981, when eleven people lost their lives in an ice fall on the Ingraham Glacier. This was the largest number of fatalities on Mount Rainier in a single incident since 32 people were killed in a 1946 plane crash on the South Tahoma Glacier.

Info courtesy of Wikipedia

Leave Nothing

Everyday I wake up I put 110% into everything I do. It always starts with a CrossFit WOD, then followed by stretching(yoga). I leave nothing, no regrets, I just put everything I have into my life.

"Grace"

I did "Grace" WOD today. 30 Clean & Jerks for time: 2:36
Previous PR was 2:45 and today used more technique and became more efficient in the cleans. Since taking the OLY cert I have become a better lifter.

2009 CF Games winner!

Mikko Salo

Age: 29
Height: 174cm
Weight: 80kg

Date of Birth: 8-30-1979
Place of Birth Pori, Finnland
Started CrossFit, April 08

Lives in Pori, Finland

Fran: 2:12
Helen: 7:49 (Fat), 8:03 (Rowing 500m)
Grace:1:49
Nate: 19 rounds
Jackie: 5:07
Row 5k: 17:15
Death by Clean and Jerk 60kg: 14 minutes

Deadlift: 230kg
Press: 80kg
Pushpress: 110kg
Back Squat: 180kg
Snatch: 80kg
Power clean: 120kg

Favorite Wod: Murph, Grace, Eva
Favorite lift: Power Clean
Least favorite Lift: OHS

2009 European Qualifiers: 1st

Saturday's Five Events 2009 CF Games

General Rules
1. The movement standards are typical HQ unless otherwise stated.
2. Each athlete will be ranked according to their time or score relative to the other athletes for that workout. Their final score for the workout will be equal to their rank.
3. The overall ranking going into each event will determine the reverse starting order for that event. For example, the athletes that win the first event will get to go last in the second event, while the athletes that come in last in the first event must go first in the second. The athletes in the lead (those with the lowest running total) after two events get to go last in the third event. And so forth.
4. After the second event, the bottom ten men and the bottom ten women (those with the most points) will be eliminated from the competition.
5. After the fourth event, the remaining bottom ten men and ten women will be eliminated from the competition. At this point, there will be approximately 55 athletes competing in Saturday's final event (for each men and women).
6. After the fifth event, the 16 men and 16 women with the lowest total points will be invited to compete on Sunday. If by chance there is a tie for 16th place, the athlete with the best single placement in any of the five events will be awarded the invite.

Event 1 - The Run
The first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. The athlete's time will be electronically determined by a chip given to the athlete prior to the race.

Event 2 - The Deadlift
Heaviest successful deadlift completed lifting one rep every 30sec. Each competitor will begin at the first barbell, which weighs 315lbs for men and 185lbs for women. Dropping is permitted. The athlete then has 10sec plus any portion of the 20sec remaining to set up at the next bar, which is 10lbs heavier than the previous (so the second bar weighs 325/195). Athletes continue moving to progressively heavier bars until they fail. The athletes are ranked according to the heaviest successful weight lifted before failing.

Event 3 - The Sandbag Hill Sprint
The men will pick up two 35lb sandbags (loosely packed) and sprint approximately 170m uphill. The sandbags begin flat on the ground. The sprint is steep in places, with approximately 100' in elevation gain over the 170m course. Women carry one 35lb sandbag for the same course.

Event 4 - Row / Hammer Stake
Row 500m
Hammer a 4' metal stake into specially prepared, evenly compacted ground (women use a 3' stake)
Row 500m
Details and standards will be given to the athletes on Saturday afternoon.

Event 5 - The Couplet
The two exercises are wallball and barbell snatch. The specifics of the workout will be disclosed on Saturday afternoon. We want the athletes to have the privilege of being the first to perform this exact workout.

Big Time

Got some love from Crossfit Endurance please check it out.
http://crossfitendurance.com/