To answer the question

I recieved this question the other day and wanted to share:

Hi Chad! I know from personal experience doing Crossfit.com WOD's that one loses some muscle size and I have seen this in others too! (Maybe Crossfit.com doesn't have regular enough strength sessions?) I saw on your blog the "Starting Strength" article and I'm going to do that for the next 2-3 months to gain some more strength and muscle. I have noticed that you are in pretty awesome shape and you have some decent muscle for a crossfitter! Is this just from doing the Next Generation WOD? Or is there something else thrown in? What is your workout like exactly? Thanks a lot mate! Andre.



I love the saying "CrossFit makes women hot and men small". If someone is putting out high intensity and not eating the proper food to fuel their body, then they will begin to shrink in size. I eat every 3 hours and never miss a meal. In addition to NGCF WODs, we do skill and strength work. I also optimize my performance with stretching (YOGA). Training for the Regional only, we are doing 3 days on and Thursday off. Friday and Saturday on and Sunday off. In all my training days I always do a 30min dynamic warm-up. I also like to spend 15min a day working on my weakness. Right now I'm doing 5/3/1 strength training after my warm-up. To keep muscle strength and size I believe you still have to powerlift. I like to do constantly varied, functional movements, executed at high intensity to increase my work capacity across broad time and modal domains. Dodgeball season just ended and Basketball season just started. I live a very active lifestyle and just love playing and enjoying life.

This Month's Schedule
Monday- training A.M. and Yoga & Basketball P.M.
Tuesday- training & Jui-jitsu A.M. and Yoga(optional)
Wednesday- Yoga(lunch) and training P.M.
Thursday- REST DAY
Friday- training & Jui-jitsu A.M. and Yoga P.M.
Saturday- Run/Race & training A.M.
Sunday- REST DAY

220lb Shoulder Press

I got a 5lb increase on my Shoulder Press PR.

Big Kid

“We don’t stop playing because we grow old; we grow old because we stop playing.”

Cinco de Mayo 5k

Check out the results here:

Watch Out Here I Come

Bring on the games and may the best man win!

The Broken Burpee

Tyler Bogan exhausted doing Burpees!!!

Cinco de Mayo 5k

On Friday April 30, 2010 I'm going to run this 5k race.

Veterans Park, Downtown Tulsa

Fleet Feet Sports Tulsa is pleased to present the 6th Annual Cinco de Mayo Run. Events include a 5km electronic timed race and a one mile Fun Run (non-timed).

Festive event with great post-race party!

Announcing the 2010 CrossFit Games

We are very proud to announce that the 2010 CrossFit Games will be held at the Home Depot Center in Carson, CA from July 16-18. This is a great step forward for the Sport of Fitness, as we will take full advantage of the 125 acre facility in one of the world's largest metropolises.

The primary competition areas will be the 8,000 seat Tennis Stadium and 8,000 seat Track and Field Stadium (see attached photos). This is where the Summer X-Games were held for several years, so we have lots of freedom to alter the playing fields to fit our needs. Rogue Fitness is fabricating at least two major steel structures that we'll use for standard, and maybe not so standard, CrossFit drills. The Unknown and Unknowable will definitely be a part of the 2010 Games! Check out the video for more information!

Read more here:

5/3/1 Strength Training

This is an overview of Jim Wendler’s 5/3/1 lifting program. We started doing this training at our gym about a month ago. We do this after our warm-up and before our CF WOD.

Workouts. There are 4 primary workouts in Wendler’s 5/3/1 program:

•Workout A. Squat, and assistance work
•Workout B. Bench Press, and assistance work
•Workout C. Deadlift, and assistance work
•Workout D. Overhead press, and assistance work


Routine. You lift three times per week, using the following pattern over 5 weeks to complete a full cycle of 16 total workouts.

•Week 1. ABC
•Week 2. DAB
•Week 3. CDA
•Week 4. BCD
•Week 5. ABC
•Week 6. D
Waves. Each workout is performed 4 times over the course of this cycle, using the following 4 wave structure:

•Wave 1. Warmup, 75% x 5, 80% x 5, 85% x 5
•Wave 2. Warmup, 80% x 3, 85% x 3, 90% x 3
•Wave 3. Warmup, 75% x 5, 85% x 3, 95% x 1
•Wave 4. (deload) – 60% x 5, 65% x 5, 70% x 5

Notes: Jim Wendler recommends that you subtract 10% from your one rep maximum when calculating percentages for the 5/3/1. Also, when performing the last set, Wendler recommends that you rep out with as many reps as possible on the final, heavy set.

Learning As A Coach

I posted this last year and I've decided to repost it. Sometimes, it is hard to let someone else tell you, you are wrong, give you instructions, criticism, or call you out on not giving your full effort. I should know. That kind of thing makes me mad. When I first started I was a good athelete, but not so good on form because I was trying to beat the clock. BUT, the reason I have improved as a CrossFitter/Coach over time is because I turn that madness into a focus on learning as much as I can and getting better. I ask everyone I meet who knows anything that might help me what I should do. I read how to books on everything, I go to certifications, I watch videos, and I ask Eric. I watch you all and learn from seeing you work through technique issues. As your trainer, it is most satisfying for me to have great CrossFit students. It is hugely rewarding for me to share what I know with you. I love Crossfit and love helping people get better. And yet, one of the most difficult things we do is to correct you. To ask you to drop weight because you don’t have the flexibility or range of motion to be safe at the weight you want to lift. To tell you that a low fat diet is not healthy. Attending your workouts as a student, with student mentality, will get you the most out of your trainers. You might not like what I say, you might get annoyed, you might disagree. Ask me questions, play around with my suggestions. Remember that if you are frustrated with your performance and your training you can choose to turn that frustration into a quest for perfection. Require me to assist you in that quest for perfection. Catch yourself if you are turning your frustration towards your trainer. I am offering you knowledge, strategies, support, information, safety and technique. Let's work on the basics, skills and technique before we worry about getting the best time.

Dodgeball

My basketball league started Monday night. We didn't win, but none of us have ever played together before. Then right after my game of basketball I had to drive across town to play in my second to last dodgeball game. I love playing sports especially dodgeball and basketball. I've been playing dodgeball for 10 seasons(5 years). We are playing in the finals next Monday night. Time to defend the title! I posted some action shots from our dodgeball game.

Paleo Story

Thanks Fuel As Rx for a great story about the benefits of Paleo. Continue Reading..

"Once I actually read "The Paleo Diet", "The Paleo Diet for Athletes" and a whole lot of research papers, I was left with one conclusion. I needed to try this 'Paleo thing' for myself.

That leads me to where I am today. I know that the Paleo way of eating makes me feel GREAT, perform better than I ever have, and I rarely if ever get sick. There are a lot of people that think I'm a "little off my rocker", but I'm alright with that. I know how I feel. I also know all the benefits I am getting, from a health and disease prevention standpoint, by eating this way. When I am questioned by others in my profession I simply stick with the facts. It is extremely difficult to argue a diet that promotes eating lean meats, vegetables, fruits and heart healthy fats. It's all there; (carbs, protein, fat, vitamins, minerals, antioxidants, etc.), it's all unprocessed, and it's all backed up with research and most importantly 'real life' experiences - not just mice and monkeys!! "

Continental Clean

Continental Clean? It's a clean in two parts, you rest the bar halfway up on your weightlifting belt, then clean to shoulders. Does this allow you to move heavy weight easier? Do you think this is more effective? Check out the video

Link to Stair Climb Reults

Congrats to Next Generation CrossFit Team placing 2nd overall yesterday.
Click here for results

New Regional Info

The following comes from Jeff Tucker of GSX Athletics.

Some basic info for all of you for the regional master’s class, affiliate teams, individual competitors, staff, and spectators

Packet Pick Up - Friday May 28th we will open check in of all athletes and teams at GSX, located at 5220 West Vickery Blvd. Fort Worth, Texas 76107. At 2pm we will begin check in and packet pick up for team and athlete packets. Mandatory completion/pick up of all packets and check in for all athletes must be completed by 6 pm that day May 28th, 2010. Team packets will include your WOD schedule for the weekend and much more.

The Talk - At 6pm, we will go over all items concerning the work outs and the flow for the event. All teams and competitors must be in attendance. This will be an opportunity for you to ask any questions concerning the event, workouts, etc.

Social, Ya’ll - We have Texas style barbeque beginning at 7pm – beer, brisket, and sausage and all are welcome to attend. Modest price and very Paleo - well except for the beer - for those that need water we got your back!

Standards Meeting - Judges and volunteer standard meeting will begin at 3 pm on May 28th and all judges must attend. This meeting will last for about an hour or so but will be completed by 6pm. We will go though all judging criteria walk the grounds of the event and show you the flow of the event will occur all weekend. Volunteers will be handed their respective duties for the weekend and. We are very grateful to have all of you be a part of this event – no way in hell we could do this with out you.