EXCELLENT SQUAT INFO AND PICS

Did You Know?

“When we squat, the standard range of motion criterion for the exercise is “below parallel,” defined as the hip joint identified at the apex of the hip angle (the “corner” in your shorts over the hip) as it drops below the knee (the top of the patella). Most people that have trouble with the squat are having trouble getting good depth while keeping their low back from rounding. Pretty much anybody can get deep if they allow the lumbar spine to relax into flexion, a phenomenon known in some circles as “butt wink.” But I have found that almost every single human being on this planet can squat below parallel with pretty good back position if their stance is correct and if they simply shove their knees out to the sides at the bottom. This is because a type of impingement occurs at the bottom of the squat that is relieved by shoving out the knees, and at the same time an improvement occurs in the way the hips work.” -Rip

TH AM LOCATION, DIRECTIONS, WOD AND STUFF

Both Thursday AM and PM will meet at Burbank High School. From Sunland, take the 5 South. Exit at Burbank Blvd. Make a left (toward Ikea). Make a right onto 3rd st. Make a left onto Harvard. Make a left onto Glenoaks. The track and field is on the left. Park nearest the end to Harvard, as the gate to enter  is there.

Sprint Relays

In Teams of Two of similar speed, Sprint as Relay:

100 meters

200 meters

400 meters

800 meters

1 mile

800 meters

400 meters

200 meters

100 meters

Tell Me 10 Things You Believe About CrossFit

Hello?

You know guys, part of the fun of a blog is that I talk to you guys, and you guys are supposed to talk back!

I know most of you boot campers read this, as you tell me. C'mon! Speak up. I want to hear YOUR voice, YOUR opinion.

Here's a fun one. 

List 10 Things you believe about CrossFit 

(Team Survival Boot Camp/mainly bodweight version is fine!)

Here are mine:
1. I no longer have to sweat alone. I BELIEVE in the community. All of my friends here make this whole endeavor worthwhile. Without the group, I would not be half the athlete I am today. Without the group, my discipline is lacking.  With the group, I excel.

  2. I love being in a community where muscles on women are sexy, not gross. (And women earn their muscles the hard way and still look like women)!

3. I believe in weight lifting. I believe in lifting heavy, and that true power is gained from learning to lift (both Power and Olympic lifts)--both physically and mentally. I love that I never even heard of the Olympic lifts before CrossFit, and now I'm on an Olympic Weightlifting team! 

4. I believe in pull ups. I believe in the mental fortitude that pushing past hand tears teaches people. I believe pull ups really separate the boys/girls from the men/women.

5. I believe in squats--both with weight and without. I believe the squat is the single most important movement in any exercise program, and I'll be damned if I ever want to get old and not be able to do these. I believe all the emphasis that is put on them is worth the rewards.

6. I believe there should NOT be a MASTER'S division in the CrossFit Games. If I didn't know a bad-ass named Donna, who at 56 is one of the toughest women I know, I wouldn't be so adamant about this. Separating her out is unfair to the youngsters who would miss out on the opportunity to compete against her. Additionally, if anything, CrossFit has made me more fit as I age, so why not test the theory by letting us compete with the rest of the group?

7. I believe that communal coaching is good, and that CrossFit fosters this. Coaches beget coaches who help coach newbies. We all win.

8. I believe that body weight workouts are a blast and are hugely important to development as an athlete.   

9. I believe that intensity is where it's at, for without intensity, CrossFit wouldn't be as good as it is, and we wouldn't be as good as we are.

10. I believe CrossFit has forever changed the face of fitness as we know it. The fact that so many are copying it is a testimony to this.

WOD

"Your Choice"

1. 20 RFTO (rounds for time of):
5 push ups, 5 sit ups, 5 squats

2. 20 RFTO
5 push ups, 10 sit ups

3. 300 sit ups for time

TARGET: SUB 20 MINUTES

THURSDAY AM CLASS IS MEETING AT BURBANK HIGH SCHOOL TRACK. WE ARE MEETING AT THE ENTRANCE OFF GLENOAKS. CHECK BACK LATER FOR DIRECTIONS. HEADLAMPS ARE MANDATORY.

Hey, What's Your Excuse?

What's your excuse today?
What's your excuse for not eating right?

Even better, once you see today's WOD, what's your excuse for suddenly not wanting to show up?

Eva Twardken, former US Ski Champion and now Elite Level CrossFitter made a cool video of her client's excuses when faced with a brutally hard workout known as "Fran". Her video link follows:

Eva Twardken's Gym Excuses of the Day

Here's the WOD for the day:

Boot Camp Version of Filthy Fifties:

50 Box jumps

50 Jumping pull-ups (AM class doing squat jumps)

50 Kettlebell swings 53#M; 35#W

Walking Lunges, 50 steps

50 Knees to elbows (AM class 50 roll ups)

50 Push press (40# M; 30# W)

50 Back extensions (we're subbing supermans)

50 squat thrusters 20#DB/M; 15#DB/W (original calls for wall balls)

50 Burpees

50 Double unders (or 150 jumprope)

 Let's have some fun! What's your excuse for not wanting to do this today?

Why we train more than one pathway.

You may wonder why some days we workout for 20 minutes, some days for 40 mins, and some days for an hour.

The answer lies in training the 3 primary pathways the body uses for fuel: the phosphagenic, the glycolytic and the oxidative.  All 3 of these systems yield ATP (adenosine triphosphate), which is the body's primary source of energy.


Although the body is continually switching between the three pathways or using them simultaneously, there are certain activities which tend to favor one system over another.


The phosphagenic system is typically used for activities that are very high intensity and last only for a few seconds. Sprinting very short distances is one example, but the primary example tends to be in lifting heavy weights. A deadlift, for example that is at or near an athlete's max, requires a tremendous amount of energy in order to accomplish this feat.


The glycolytic system is involved in less high-intensity activities, but not those of long slow duration.  Wrestling, longer sprints and short high-intensity WODs make use of this system. Lactic acid build-up is a good indicator that this system is in play.

The oxidative system is used for long slow, low intensity exercise. Marathon running (except during the final sprint), basketball (except during faster, breakaway plays) and tennis make use of this system a lot.



Most of CrossFit's workouts incorporate all 3 systems, except heavy weight lifting, which only incorporates the phosphagenic.


Since we don't incorporate weight lifting in the boot camp setting, we focus on the last two. Thus, the longer workouts make use mainly of the oxidative, and the shorter more intense workouts, the glycolytic.


Here are two links with more detailed, but excellent information about this. I highly recommend you read them to increase your education on this subject.

http://www.sectiononewrestling.com/documents/aerobic_anaerobic_energy_systems.html


http://www.board.crossfit.com/showthread.php?p=330307

WOD

"4 Corners"

Laterals 

Bear Crawls

Inchons

Hi Knee Skips

Crab Walks

Show up to find out more!

Insight into Why I Constantly Correct You

This post was taken directly from CrossFit Asheville's blog. Sound familiar?

Read this for a deeper understanding of why I yell and why.

“Get back on your heels!”  “Shrug those shoulders!”  “Land soft!”  “Yes, now do it again.”

If you don’t hear me yell these phrases 6,374 times a week you’re not in the gym enough.  You may find yourself curious why I am yelling at you and your friends.  Wonder no more.

Mechanics, Consistency, Intensity.  I am constantly balancing these three factors in my head when I watch a room full of motivated individuals pushing their bodies to the limit.  Is that done correctly?  Can they repeatedly do the same thing?  Is it heavy, fast, or far enough?  Your success requires a balance of those three factors and my job as your coach is to help you achieve that balance.

Mechanics: To be safe and efficient with your movement, you must do things with a technique that properly loads your muscles, ligaments, tendons, bones and joints.  This technique allows you do get the most work done for your energy as well as protect yourself from injury.  Your mechanics must be optimal.

Consistency:  Notice this does not say perfection.  You must CONSISTENTLY do things to a high degree of precision, but not always (unless you’re injured).  The un-injured athlete has a buffer zone which allows for mild deviations in form and is a natural fact of life and training.  However, excessive stray from the realm of optimal mechanics will destroy your buffer zone and leave you hurting. 

Intensity:  The reason we train is to improve your mode and work capacity (fancy way of saying “do anything you want and be better and faster than those around you”).  This means you must push yourself to the brink of physical and mental breakdown.  Notice I said “BRINK”; not past breakdown, not before breakdown, but right at the brink, the balance point.  Does your push jerk always hit overhead immediately?  You should be moving more weight.  Do you never falter in your depth of a squat?  You need to squat faster.  If you are always doing something perfect and in your comfort zone, you will be slow to make progress, if any.  You must push the limits of your ability; get out of your comfort zone and struggle to perfect those extra reps, added pounds, and final seconds.  You might screw some of them up – find that point and improve.

Your success is about balance.  Find the balance between mechanics, consistency, and intensity.  Each day we bring your body and mind to the point where you begin to falter and require you to intensely focus on that subtle change that gets you 5 more pounds, or 2 more reps, or 15 fewer seconds.  Our yelling is the attempt to find you that balance.  Go hard, do it right, just be awesome.

-Corey"

Post comments

Strength Versus Speed

As mentioned last night, it is not unusual for those whose talent lies in speed to be lacking in strength and vice versa. Take a look at yesterday's blog. Notice the names of those on the bottom. The bottom three folks--Dave, Christy and Jenny are conversely our STRONGEST boot campers. They ALWAYS do the standard weight, when others have to scale. Indeed, both Christy and Jenny can generally do the men's weight.

However, a man is only as fit as he is fit in all 10 COMPONENTS OF FITNESS--Accuracy, Agility, Balance, Coordination, Cardio Respiratory Endurance, Flexibility, Power, Speed, Strength and Stamina.

What are you weak in? THAT is EXACTLY what you need to ATTACK.

It is easy to get comfortable doing what you love and avoiding doing what you hate. The next time something comes up that you suck at, attack it like a rabid dog!

GOOD WORK TO EVERYONE WHO REGISTERED FOR THE BOOT BREW!

Sandra is bringing 7 people!

Keren is bringing 2!

Jacque is joining us!

NOW IT'S TIME TO GET REGISTERED FOR THE RUN FOR THE HUNGRY!

Unless you are going to be out of town, there is no reason for any of you not to do this.

Register online. There is a link on the blog. Once you have registered, let me know. I will put your name on the board at Team CrossFit Academy (home of my coaches), so you will get one of their awesome t-shirts as well. Make sure you wear this t-shirt on race day! Our goal is 200 runners.

WOD

Tabatas

Weighted Sit Ups

Box Jumps

Roll Ups

Bottom to Bottom Squats

Rest 3 mins, then:

2X 800 meter sprints

+- 5 seconds or penalty of 15 burpees

WED WOD, THURS LOCATION AND OTHER STUFF

Here is the recipe for weight loss once again, "Eat Meat and Veggies, Nuts and Seeds, Some Fruit, Little Starch, No Sugar."

That means NO Tortillas, NO Bread, NO Grains, NO Pasta, LITTLE Potatoes, SOME FRUIT is NOT a lot of fruit. For men, eat less than 50g carbs/day. For women, eat less than 30g carbs/day.

If you stick to the above, you'll find you won't even need to measure your carbs, as it is nearly impossible to eat that many carbs if you're eating mostly veggies and only SOME fruit.

Bottom line is this: if you don't change what you are currently eating, you will not lose weight. Only you can decide if you really want this or not.  It's ENTIRELY up to you.

Some of you have lost a lot of weight and are doing well. As we heard from those who have achieved success, they did EXACTLY what it says above with little to no cheating.

STELLAR PR'S THIS WEEK!

As regards PR's, here is the list of PR's from this week compared to where these folks were just a few months back (ranked according to fastest mile time). Most of the best times just occurred this week!

KEREN         FIRST MILE    10:35      BEST  7:43

CHRIS         FIRST MILE     12:25      BEST   8:15

JACQUE     FIRST MILE       9:57       BEST 8:47

CHARLES   FIRST MILE     12:43       BEST 8:56

WARREN  FIRST MILE       11:02       BEST   9:04

SANDRA   FIRST MILE       10:00       BEST   9:04

DAVE M   FIRST MILE         12:54      BEST  9:19

MICHAEL  FIRST MILE         9:54       BEST  9:28

AUTUMN   FIRST MILE          9:45      BEST 9:35

VILMA      FIRST MILE        11:41      BEST   10:05

ROSA         FIRST 800 M    13:39       BEST 10:14

STEVE       FIRST MILE       16:17       BEST   10:33

MELYN      FIRST MILE      16:21     BEST  10:39

RICK         FIRST MILE       16:05      BEST   11:33

BARBARA FIRST MILE       15:12      BEST   11:55

TAMMY    FIRST MILE      14:26       BEST  12:01

PRISCA    FIRST MILE        17:27      BEST   12:56

CHRISTY  FIRST MILE       14:43      BEST   13:37

DAVE S    FIRST MILE        15:14     BEST  14:06

MAURICIO  FIRST MILE    19:56      BEST  15:01

JENNY       FIRST MILE      19:04      BEST 17:20

WED WOD IS TOP SECRET!

THURSDAY WE WILL BE MEETING AT OUR USUAL LOCATIONS FOR AM AND PM.

TU WOD

STAY TUNED TO THE BLOG FOR WEDNESDAY.

I WILL BE POSTING YOUR STATS FROM WHEN YOU FIRST STARTED WITH TEAM SURVIVAL TO YOUR LAST ASSESSMENT, TO NOW--ESPECIALLY YOUR MILE STATS.

95% OF YOU HAVE IMPROVED ACROSS THE BOARD IN A STELLAR FASHION. AND THAT IS MAINLY BY DOING SHORTER, HIGH INTENSITY WORK OUTS, NOT LONG LOW INTENSITY RUNNING AND RUNNING.

LOOK OUT RACE COMMUNITY, TEAM SURVIVAL'S BOOT CAMPERS WILL SOON BE RACING AGAINST YOU!

WOD

AMRAP IN 25

10 BURPEES

30 JUMPROPE

MO, OCT 19, ASSESSMENT

ASSESSMENT TIME AGAIN! 

1mi run

50 pushups

800m run

50 sit ups

400m run

50 jumping pullups (am class 50 dips)

200m run

50 box jumps

Why Intensity?

From the CrossFit Journal, article by Pat Sherwood, March 13, 2009

"Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.

Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.

If you’ve been following the CrossFit site for a while, this isn’t new material. It is, however, the aspect of CrossFit that drives our success as much as any other single factor. And, in all domains, it’s always good to return to the fundamentals on a regular basis."

Yesterday, all of you experienced what it would be like to run far faster mile times than what you currently run by breaking them up into "bite sized" 400 m sprints. Over time, your body will adapt readily to the duration of the intensity you experienced, so that it will become "easier" eventually to maintain that speed in longer distances as well.

Additionally, our short 20 minute high intensity workouts also adapt your cardio vascular system to endure greater and greater stresses, which also contribute greatly to increases in speed.

Race season is upon us!!! Are you ready?

TODAY IS THE LAST DAY TO REGISTER FOR BOOT BREW!! 

So far Jacque and Keren have committed, and Sandra is bringing a team of 3. I need to collect $40 each and get your t-shirt size today in order for you to compete. If you don't have a teammate, no sweat! I'll hook you up.

WOD

AMRAP IN 20:

3 PUSH PRESS

4 WEIGHTED LUNGES

5 WEIGHTED SIT UPS

6 WEIGHTED SHORT BOX STEPS

Sprints will make you FASTER.

Check out www.crossfitendurance.com if you have ANY questions on how to increase your cardio-respiratory endurance, improve your running form, etc. These guys really know their stuff.

Sprints, not LSD (Long Slow Distance) is how you get faster. If you sprint regularly, instead of running miles just to run miles (junk miles), you WILL increase your mile time, your 5K time, your 10K time and even your marathon time.

I see evidence of this EVERY DAY.

Trust your training.

WOD

8 X 400 m sprints

2 mins rest in between each one

Who Will the Winner Be?

NEWS FLASH: PM CLASS HELD TONIGHT RAIN OR SHINE. YOUR CHOICE TO COME OR NOT.


Today marks the 3rd week of our renewed Paleo/Zone challenge. So far, PRISCA, has the lead by a long shot.  She has lost 19 pounds since she started Team Survival at the end of August. She has lost 12 pounds since the new challenge begun on September 23rd. 

WAY TO GO!!!

How did she do it? She has gone ALL THE WAY with Paleo. She eats "meats and veggies, nuts and seeds, some fruit, little starch no sugar."

THAT MEANS NO SUGAR, NO BREAD.

Talk to her. She'll tell you it wasn't that hard.

But she was DETERMINED, and THAT is a key element.

Here is a new resource I found. It is a Forum for Low Carb Nutrition Plans, and it includes Paleo. There are hundreds of topics and posts, so if you've got questions, you'll probably find answers. http://forum.lowcarber.org

Additionally, I watched a very interesting video that really explains why on a cellular level low carb diets promote weight loss. Here is the link if you'd like to check it out. http://webcast.berkeley.edu/event_details.php?webcastid=21216

This just in. Here's a great article on why gluten is so bad for you!
http://heartscanblog.blogspot.com/ 

WOD

AM

3X for time of:

30 dips

50 sit ups

800 m run

PM

(altered for rain to:)

3X for time of:

30 Dips

50 Sit Ups

25 Burpees

WHERE ARE WE MEETING ON THURSDAY?

AM CLASS IS MEETING AT HANSEN DAM TO DO SPRINT WORK

HEADLAMPS ARE MANDATORY

PM CLASS WILL BE DOING SPRINT WORK AT STONEHURST PARK

HEADLAMPS ARE ALSO MANDATORY

Is There Class on Tuesday Night?

CLASS IS CANCELLED!

You know guys, it's pouring now. It would just be too much! 

See you guys hopefully tomorrow! 

TU WOD, CrossFit Benchmark, "Karen"

WOD

"Karen"

150 Wall Balls for Time

Men/20# ball/10' mark

Women/16# ball/8' mark

PM Class check the blog; we may be inside tonight due to rain

Super Fun!

This week is the last week to register and pay for the BOOT BREW on November 21st at high noon. You may compete individually or as a team. The cost to compete as an individual is $45 or for a team, it is $40 per person. Along with free beer, an excellent race and a helluva lotta fun, you also will receive a highly coveted long-sleeved Boot Brew T-shirt.

Besides that, your money benefits your Coach's USA Weightlifting Certified Olympic Weightlifting Team!!!

This race is open to ALL LEVELS. It is a 5K adventure race of sorts. Think crazy challenges like building card castles when you've had a beer or have just run 1 mile (DRINKING IS NOT REQUIRED at all. I'll be sober.), answering crazy trivia to get the clues to the next checkpoint, being led down the wrong trail, water balloon fights, pillow fights, push up contests....who knows? Just know that over 100 people have already registered, and we're looking for 100 more.

THIS WILL BE A BLAST AND A GOOD TIME YOU'LL ALWAYS REMEMBER!

Payment is due by Friday at 7am to Shannon.

WOD

4X FOR TIME (1 MIN AT EACH STATION)

BOX JUMPS

PUSH UPS

JUMP ROPE

SQUATS

HAPPY FRIDAY!

I am so proud of all of you.

You all inspire me!

Rosa not only walked up the toughest hill in Sunland, she did it almost twice. The first time she did this, several months ago, I had to tow her.

Dave S. ran the same hill at a record pace, and after squat correction, now has beautiful form.

Charles' running pace is getting FAST, his strength has increased 10 fold.

Ledy, Maryann and Barbara--we miss you!
Prisca is an inspiration! She is determined to do everything with excellence.

Melyn's squats and walking lunges are nearing perfection, and her speed has increased exponentially.

Vilma and Sandra, our newbies, kicked butt running in the pitch black darkness with nothing more than a headlamp and the moon to guide their way. They are two tenacious women with guts!

Mauricio is steady, works hard and is getting stronger and improving daily.

Rick works hard, gets it done and is dedicated to pursuing excellence.

Tammy is FIERCE! This girl has the grit to get it done!

Chris recovered from a torn achilles, only to come back and kick some SERIOUS ass!

Jenny just completed her 2nd 5K and PR'ed by 4 mins!

Autumn is strong and getting stronger. She even keeps Keren on her toes!

Dave Miles' running form is looking great, and he can do some mean push ups!

Christy is stronger than most of our men. She never complains. She works HARD!

Warren is like the energizer bunny...he just keeps on going and going.

Steve is giving it the best he's got.

Keren, well, what can we say about Keren--except she's Wonder Woman.

Michael's making daily progress and getting stronger all the time.

Wendy's hangin' in there and trying hard.

Jacque will be back next week!

Leanne will too!

Where are you?

FRIDAY WOD

1-2-3-4-5-6-7-8-9-10

Weighted Burpees

Broad Jumps

10-9-8-7-6-5-4-3-2-1

Sit Ups

High Jumps (Box Jumps for PM class)

TH AM PM DIRECTIONS AND LOCATION

We'll be at La Tuna Canyon for Thursday AM and PM classes.

HEADLAMPS ARE MANDATORY!!

Directions:

From Stonehurst Park, take Foothill Blvd. EAST.

Get on the 210 EAST.

Take the next exit, which is La Tuna Canyon.

Cross La Tuna Canyon Road, and park. 

The trail head is right there.

If you are coming from Glendale, you may take La Tuna Canyon Blvd. directly EAST from Sunland Blvd. Go about 5 miles. Right before you get to the overpass for the 210, the trailhead and parking lot is on your right. If you get to the 210, you've gone too far.

TU OCT 6, 2009

Arms, Arms, Arms, Arms

WOD

Handstand Work

FOLLOWED BY:

100 push ups 

100 dips

 ...and more

MONDAY AM NEW MEETIN' PLACE

All AM classes beginning this Monday, October 5th through the Winter months will now be meeting at New Hope Community Church.  

 The address is 10438 Oro Vista Ave., Sunland, CA 91040. 

Please park on Eldora, which is one street EAST of Oro Vista. Please note there is no street sign for Eldora visible from Foothill, but it is between Oro Vista and Scoville.

Enter the church gymnasium off of Eldora...and get ready to rumble!

RESULTS FROM THE CHINATOWN 5K!

Just Jenny, Jenny's sister, Josie and Shannon ran the race. Jenny PR'ed by 4 minutes (old 5K PR 49:43, new PR 45:43)!!!
Go Jenny!

Shannon also PR'ed by 2 mins over her previous PR (old 23:14, new 21:14).

ALLRIGHT!

We've got another race coming up next weekend in our own backyard of Hansen Dam!

Your pick a 5K or 10K. Who's game?

Calorie Restriction Key to Longevity?

Scientists find path to fountain of youth

AFP/National Institute of Health/File – The fountain of youth may exist after all, as a study showed that scientists have discovered means to …

• Slideshow:Fountain of Youth

by Jean-Louis Santini Jean-louis Santini – Thu Oct 1, 11:10 pm ET

WASHINGTON (AFP) – The fountain of youth may exist after all, as a study showed that scientists have discovered means to extend the lifespan of mice and primates. The key to eternal -- or at least prolonged -- youth lies in genetic manipulation that mimics the health benefits of reducing calorie intake, suggesting that aging and age-related diseases can be treated. Scientists from the Institute of Healthy Aging at University College London (UCL) extended the lifespan of mice by up to a fifth and reduced the number of age-related diseases affecting the animals after they genetically manipulated them to block production of the S6 Kinase 1 (S6K1) protein.   Scientists have shown since the 1930s that reducing the calorie intake by 30 percent for rats, mice and -- in a more recent finding -- primates can extend their lifespan by 40 percent and have health benefits...." This article goes on to speak about blocking a protein and the benefits manipulating this can have for mankind.

Great. But you can do that RIGHT NOW by restricting your calorie intake and sticking to Zone proportions and a Paleo nutrition plan. 

Google "Calorie Restriction Society". This is a fascinating group of individuals who use themselves for guinea pigs in a quest for longevity. Their calorie restriction is severe, and I don't recommend it for athletes--the two do not intermingle, but it's an interesting observation nonetheless. Here's another reason to watch the carbohydrate/calorie intake:

Check out the bone deformities that occur in very overweight individuals.

There was another interesting article on longevity on Yahoo the other day.  I don't have the article, but the gist when the centenarian was asked, "what's your secret?" was "I don't eat that much. People just eat way too much", he said. 

The common thread amongst most folks who live a LONG time is that they don't eat that much.

No pun intended, but "food for thought".

Wouldn't it be cool to be a boot camper at 80?