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2014 Athlete of the Year - Zina Kao

I won’t soon forget this moment!

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Zina demanded the 2014 Athlete of the Year. Not literally but she left no room for doubt! That isn’t to say other ACF’ers haven’t made amazing and recognizable strides throughout the year. Competition was stiffer than it ever has been but when considering the criteria of progress year over year, contribution to the community, and acting as a model ACF’er Zina was the winner of every category. Let’s unpack all of this a bit…

 

Progress Year over Year:

 

When I met Zina just shy of 2 years ago her penetrating positivity was apparent. Her athleticism was a bit more modest ;). Box jumps were performed on a tire or her long time favorite 1 foot high black step stool. Wall balls were performed with quarter squats and when I asked why this was she replied, “I’m not sure I’ll be able to get back up if I go any lower.” Her go to bar was a 15lb training bar no matter the movement. Contrast that with the Zina of 2015 and you’ll see her soaring over the 20” boxes, going ass to grass on wall balls, back squats, front squats, cleans, overhead squats, just name it! Oh that 15lb bar? You mean Zina’s dowel? Lol.

 

Contribution to Community:

 

So our good friend and elite marathon runner Luis loves to take pictures. Who can blame him? We all want to show off our dedication. When Luis took some time off to train his running specifically, however, Zina had picked up on something that us coaches had not. Taking pictures wasn’t just a way of documenting your presence and progress, it was an opportunity to build community and promote the ACF brand. Under her own direction Zina took the post WOD pictures to the next level. Smiles and poses would not suffice! 6am gang signs, choreographed scenes, imaginative freeze poses, and laughter would grace our Facebook page 5 days a week (6 if you include FUN-damentals). It did not go unnoticed by other classes. 6am was the new hotness! Jealousy and competition ensued. It didn’t take long for other classes to realize they were no match for Zina’s creativity, though Gil as a bowling balll will go down in ACF history!. Now I’m going to speculate a bit but I believe she did this for the health and growth of our box. I believe she shares the sentiment that all of us coaches do which is that the more people we can expose this exercise regimen and community to the better we will all be.

 

Finally, as veteran as Zina now is she hasn’t forgotten what it’s like to be the new kid on the block. It’s 6am. It’s cold. It’s dark. But there is Zina, smiling and introducing herself to the drop in and checking in on them for the remainder of the class. You think you have what it takes to be ACF Athlete of the Year? Well Zina is the perfect role model.

 

Being a Model ACF’er:

 

There are certain expectation and norms created at ACF. Truth is everyone is nice. Everyone is supportive. It’s not easy to stand out by simply minding your P’s and Q’s. Zina still manages. She’s welcoming, motivating, and a great coach to other ACF’ers. These attributes are just a few of the variables of being a model ACF’er. Zina get’s worked on nearly every Saturday by Cheyanne “The Iron Thumb.” She has attended multiple seminars (including one with my hero Carl Paoli!) and is always trying to better her fitness. She is then quick to digest all of the information learned and offer it up to other ACF’ers. Finally, and most importantly she is a model in her overall approach to CrossFit. Zina isn’t in a hurry and neither should you be. She understands she is in this for the long haul. Her satisfaction with CrossFit isn’t contingent on the PR’s. It’s in the technichal breakthroughs, the learning of a new skill, and finding out the a pre-bed meal allows her to perform better in the morning.

 

How we feel about Zina and her deserving of 2014 Athlete of the Year is apparent at this point. We’ll end by saying thank you, Zina. Thanks for the positivity, the mentoring, and being a daily reminder of why us coaches have the best job in the world – which is the opportunity to help people like yourself on their fitness journey. Below are Zina’s answers to our athlete of the year questionnaire. Her 2nd answer articulates and encapsulates my profound love for CrossFit in way I’ve never been able to. We’re stealing it!

1. How long ago did you join ACF?

3.5 years ago

2. Do you remember your first WOD? If so, what was it?

Dude – that was like 500 workouts ago! i have no idea – humiliating I’m sure.

But here’s the thing :: Humiliation is a human construct. It’s a limitation imposed by your own mind. You need to get past your negative self-talk. You need to stop judging yourself so harshly. The buzz is that Crossfit is really hardcore. And it is, but only in the sense that it’s limitless. There is no ceiling and there is no floor. If it’s hardcore, it’s because you have pushed yourself to places previously unknown to you. If it’s humiliating, it’s because you have decided others are judging you and you’ve come up short.

No Crossfitter cares about what you can or can’t do. They only want you to succeed. There’s no loss of dignity or self-respect anywhere but in your own mind. Let that go. Embrace the Crossfit desire to succeed and support the success of others!

3. Why do you CrossFit?

Mostly I CrossFit so I can have huge energy throughout the day. Oh and to be prepared in case Hugh Jackman needs to have all his clothing ripped off and be closely inspected for injuries. Yeah. I need to be ready.

4. What’s your favorite WOD?

I love any WOD where I can workout with friends! I can’t work out alone or with strangers. If you workout with me, prepare to introduce yourself!

5. What’s your favorite CrossFit movement?

I really like movements where I feel like I’m just on the verge of making a big leap forward – technique, strength, timing, anything really. There is nothing like a breakthrough to get you motivated!

6. What’s your least favorite CF movement?

My least favorite movement is anything I don’t have an active plan or progression for. I don’t need to be able to *do* anything perfectly. I just need to be able to be constantly improving.

7. What music to you like to WOD to?

I didn’t know I had a choice.

8. What do you like to do when you’re not CrossFitting?

I like to lie down.

9. What are your current CrossFit goals?

Beat Taryn Lee. Then I’m going after Merritt Bartelli.

10. Why ACF?

It’s the hoodies. JK! I’ve been to a bunch of boxes and I have to say that ACF is the place that let’s you be you.  It’s confusing – how can a place be mellow and challenging at the same time? Whatever it is, it works!

Acutally, scratch that, it’s really just the hoodies.


Thursday, May 21st 2015

THURSDAY
Mobility Ankles or Front Rack + Post WOD roll out
Strength Front Squats
Novice Every :90 for 5 Sets – 2 Front Squats + 1 Hang Power Clean + Front Squat
Intermediate Every :90 for 5 Sets – 2 Front Squats + 1 Hang Squat Clean
Advanced Every :90 for 5 Sets – 2 Front Squats + 1 Squat Clean (if feeling good – work up to a max of this complex)
Challenge n/a
FMP 5 Rd’s NFT:
2 TGU’s, 10 KB Cleans (5/arm), 10 KB Tator Tots
Fitness 5 Rd’s NFT:
2 TGU’s, 10 KB Cleans (5/arm), 10 KB Tator Tots
Sport 5 Rd’s NFT:
2 TGU’s, 10 KB Cleans (5/arm), 10 KB Tator Tots

Coaches “Plan of Attack” – You should feel better/rejuvented after completing this workout. Take your time on the TGU’s. Make sure every step of the movement is controlled and balanced.


Tuesday, May 20th 2015

WEDNESDAY
Mobility Hip Flexion
Skill Toes to Bar
Novice Every 2 Minutes for 4 Sets – 4-5 Strict Leg Raises
Intermediate Every 2 Minutes for 4 Sets – 3-4 Strict Toes to Bar (can break up into sets)
Advanced Every 2 Minutes for 4 Sets – 4-5 Strict Toes to Bar (can break up into sets)
Challenge n/a
FMP Complete the Following NFT (no more than 15 mins):
15 Deadlifts + 15 Hollow Rocks, 800M-1 Mile Run, 15 Deadlifts + 15 Hollow Rocks
Fitness For Time:
15 Deadlifts + 15 Kipping Leg Raises, 1 Mile run, 15 Deadlifts + 15 Kipping Leg Raises (15 minute time cap)
Sport For Time:
15 Deadlifts (185/125) + 15 T2B, 1 Mile run, 15 Deadlifts + 15 Kipping T2B (15 minute time cap)

Coaches “Plan of Attack” – Pace the first set of DL’s and T2B. You want to run out of the door energized and ready to settle into a mile run. If your hamstrings and core are smoked bc you went unbroken you’re going to have a bad time. 3 sets of 5 is my rec. If you feel good following the run then go after it for the second set!

Click the headline to access the original source.

WHAT DOES ‘LISTENING TO YOUR BODY’ REALLY MEAN?

By Lauryn Lax

April 29, 2015

Listen to your body: What does this actually mean?

I was reminded of this the other day when I  made do with a meager five hours of sleep.

While I may have ‘gotten things done’ the next day, my body was definitely talking to me.

I was a less energetic, had a less brain power and my workout felt very sluggish. I just wasn’t ‘me.’

Has that ever happened to you?

Maybe not with sleep—but perhaps something else:

It could be hitting it too hard in the gym or pounding the pavement with increased mileage and intensity a few too many days in a row.

Feeling hungry and energy-depleted from being too busy to properly fuel yourself.

Experiencing stomach discomfort, headaches, bloating or other side effects, but ignoring the culprits in your diet that caused it.

Having an injury, but ignoring it – aside from dosing up on some ibuprofen to ‘keep going.’

Feeling overwhelmed, but trudging forward instead of prioritizing or taking the step of cutting down on a few commitments.

Having too many obligations and feeling the effects of stress:  furrowed eyebrows and wound-up anxiety.

Cracked lips, dry skin, poor energy, fatigue, slow digestion—all from a lack of water in a day. Hydration, people!

Poor shoulder, ankle or hip mobility from  skipping the full stretch or warm-up.

You get the picture.

Sometimes our bodies speak—and our job is to listen.

Take a moment to reflect: What has your body been saying to you lately?

Can’t think of anything?

Here are a few things to prompt your memory:

Lack of sleep/poor quality of sleep: You’ve heard it more than once: seven to eight hours is the ‘sweet spot’ when it comes to replenishing your body and mind for living each day to the fullest. Sleep not only leads to more energy, but actually plays a role in your brain function and memory storage? In fact, researchers are now linking memory loss in seniors to lack of sleep. In addition, heart disease, heart attacks and cancer are also being linked to getting six hours or less of sleep most nights.

Listen to your body: Unusual levels of hunger, irritable moods, difficulty concentrating, trouble staying awake or alert, reaching for caffeine and energy drinks, cravings for various foods, headaches, slowed motor function,  a tendency to be weepy or emotional: these are just some of the signs that  indicate that your body needs sleep.

Poor Digestion: Do you suffer from stomach ache? Constipation or bloating? Do you have food allergies or reactions, such as skin rashes, after eating certain foods? These are just some of the symptoms people experience. Many people tend not to attribute their physiological symptoms to the foods they eat or the health of their gut (i.e., digestion).

Enhancing your digestion and your body’s ability to break down and process the food you eat daily is an intricate process. There is no one cause of poor digestion. For some, it may be gluten, dairy or excess sugar. A good way to assess the culprit is to experiment by leaving out certain foods you think may be causing some gastric distress can be a good way to assess the culprit. For others, it may be a lack of water. Did you know that one of the biggest causes of poor digestion is dehydration?! Many of us don’t drink enough water to allow the stomach to produce the necessary amount of digestive acid. To pre-hydrate the stomach, drink 12oz of water 15 minutes before you eat. If you are dehydrated, it is recommended that you drink AT LEAST one-half your body weight in ounces daily.

Other reasons for poor digestion may include:
-Not chewing your food properly (take time to chew before swallowing)
-Regularly eating large meals, beyond your level of fullness (if you are at a healthy weight, and not trying to gain weight)
-Consuming toxins and anti-nutrients through poor produce and meat sources, as well as processed foods
-Lack of ‘good bacteria’ to aid in digestion (one word: probiotic. Try it!)
-Chronic stress (the mind-gut connection)
-Poor/inadequate sleep

The faster you can identify the culprit and begin to address poor digestion, the happier your tummy will be.

P.S. A daily probiotic and even gastrofiber tablet can help!

Listen to your body: A slew of things! I’ve listed some above, but here are a few more: constipation, bloating, indigestion, gas, irregular bowels, heart burn, insatiable or constant cravings, food allergies, nausea, acne, diarrhea, eczema, arthritis, feelings of fullness hours after a meal. Sometimes we think these things are ‘normal’ or part of how we feel after a particular food or meal, but they are not. Certainly, you are going to go through life and experience some of these at one time or another, but if they are a regular experience for you, then it’s time to take a look at your diet, and your gut health.

Headaches: It’s 3 p.m. and that inevitable headache strikes again, reminding you that (a.) it’s time for a dose of caffeine, (b.) you need a snack, or (c.) you just want to curl up in a ball in a dark room and close your eyes. Headaches happen—but why do they happen to some more than others? Imbalances, nutritional habits, and lifestyle factors (such as sleep and stress) can all contribute to headaches—particularly chronic headaches.

Listen to your body: Dehydration. Fatigue or inadequate sleep. Too much sugar. Lack of proper nutrition. Stress and worry. Over-consumption and reliance on daily caffeine. Eye and brain strain from computer screens and technology.

Reflect on the things in your lifestyle and diet that may be contributing to your body’s ‘fight’ response via your brainwaves. Drink more water, cut back on caffeine, improve your sleep habits and take the time to de-stress when you need to.

Inadequate fuel: Fuel—quality fuel—does a body good. This means a balance of proteins, carbs (especially fresh veggies and fruits!), and fats (like nuts and seeds, oils, coconut, some animal meats, egg yolks and grass-fed raw dairy). Lack of quality fuel (especially fats and protein—something many women, in particular, avoid) will often times leave you feeling depleted, less energetic, in need of certain nutrients and even hormonally imbalanced. In fact, the average person needs (approximate figure) at least 1800 calories per day, and plenty of water, for optimal function. Many women fall far below this limit. If you are fairly active and eating a balanced diet of good quality food, your body is going to burn that fuel!

Listen to your body: Low energy. Fatigue. Sluggish work-outs or lack of progress in the gym. Irritable moods. Hunger. Headaches. Poor metabolism. Trouble losing weight or body fat. Low thyroid or hormone functions.

Overtraining: No pain, no gain, right? That’s the mantra of us hard working gym folk. Not always. You may have heard it before: ‘Work smarter, not harder.’ Less can be more. Sports science tells us that too much training can be worse than too little training, leaving you prone to injury or making you burned out for competition.

The concept of overtraining is a function of numerous variables, such as: adequate nutrition to support your endeavors; rest and recovery from the same movements and exercises that may overtax one body part or energy system in particular; and your own biological ‘threshold’ and adaption for training load. Some people can handle more volume (and need it) in their training in order to make the progress they want; whereas other people benefit from a ‘less is more’ style of training.

That being said, to make progress, we do need to push ourselves—in a controlled program that allows for the recovery our body tell us it needs.

Listen to your body: Some signs of overtraining may include:
-Constantly feeling tired, either physically, mentally, or both
-Having difficulty staying motivated
-Having trouble sleeping
-Disturbance in menstrual cycle
-Waking-up and not feeling rested or refreshed
-Finding it difficult to relax/wind-down after sessions
-Suffering from mood swings
-Feeling daytime fatigue
-Having difficulty focusing
-Suffering from constant niggling injuries
-Performing below expectation
-Feeling like you never get ‘me’ time or time away from your training/thinking about training
-Plateaus, reverse in progress, or losing strength

Injury/sickness: Feeling down and out is no fun. From a stress fracture, through the common cold to a muscle strain, injuries and illness are an inevitable part of life. The answer to recovering and recouping lies in your ability to listen to your body. That doesn’t necessarily mean putting you entire life on hold. However, it may mean restructuring what some of those hours look like or your mode of training. For instance, a stress fracture in your foot may mean replacing running, jumping, or bounding. with the rowing machine, Air Dyne bike or swimming pool. The injury may be an opportunity to become better at a skill you’ve ignored—like pull-ups or developing upper body strength. Likewise, injuries and illness can also have ‘silver linings’ for doing other things we may not always take the time to do—like writing or reading, creating something, or learning something new. Consider injury or illness a ‘break from the norm’, an opportunity for personal growth and development, and a challenge to find a silver lining.

Listen to your body:  Actual injuries and illnessed are hard to ignore—but often times, you can take preventive measures by listening to some key  signals before injury or illness strikes, such as:
-Tight muscles/immobility
-Feeling run down
-Fatigue or tiredness from lack of sleep
-An ache in a bone (such as shins or feet, from too much running)
-Continuing to work out or pound a particular body part– which sends you signals of pain (such as adding weight to the snatch bar, even though your -shoulder is bugging you)
-Sniffles, cough, sore throat—and not addressing it

 

 

 

 

 

 

 


Tuesday, May 19th 2015

TUESDAY
Mobility Overhead/Shoulders
Strength Overhead Press/HSPU
Novice Every 2 minutes for 5 Sets – 2 Strict Press + 2 Push Press
Intermediate Every 2 minutes for 5 Sets – 2 Strict Press + 1 Push Press + 1 Push Jerk
Advanced Every 2 Minutes for 5 Sets – 5-7 Strict HSPU’s
Challenge n/a
FMP 12 Minute TIMEFRAME
10 Burpee Box Jump Overs, 10 Walking Lunges, 10 RKBS (repeat)
Fitness EMOTM for 12 minutes
M1 – 10 Burpee Box Step Ups, M2 – 10 Walking Lunges w/ KB M3 – 15 RKBS
Sport EMOTM for 12 minutes
M1 – 10 Burpee Box Jump Overs, M2 – 12 Lunges w/ KB, M3 – 15 AKBS

Coaches “Plan of Attack” – FMP the goal is for every rep to look perfect. Land flat footed on the BJO’s, keep the shin vertical on the lunges, and use fast and aggressive hips for the RKBS. Fitness and Sport we’re of course looking for all of that AND speed! I would prefer you didn’t pace this so it looks like a 12 minute AMRAP. I would rather you treat it as 12 1 minute WOD’s.

ACF Birthday over the weekend. The lady whom we all depend on – Cheyanne “Iron Thumb” Donald. She has gotten many of us moving when we had all but given up! Not only is she the best at what she does, she is sweet and humble as well. Part of the art of being a body mechanic is also listening to people. Something about that vulnerable state of being tortured by her thumbs that makes you confess all your problems, lol. She handles it with grace and it always insightful. We hope you had a wonderful birthday, Cheyanne and hope we are around for many more to come!! HBD – Your ACF Fam

cheyanne


Monday, May 18th 2015. Weekly Programming Featuring New Category - Functional Movement Practice

5/18/2015
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
MOBILITY: Hips Overhead/Shoulders Hip Flexion Ankles + Post WOD roll out Shoulders
SKILL OR STRENGTH: Pull Up/Muscle Up Overhead Press/HSPU Toes to Bar Front Squats Pull Up/C2B
NOVICE Every 2 Minutes for 4 Sets – 1-2 Strict Pull Ups or 7-8 Banded Strict Pull Ups Every 2 minutes for 5 Sets – 2 Strict Press + 2 Push Press Every 2 Minutes for 4 Sets – 4-5 Strict Leg Raises Every :90 for 5 Sets – 2 Front Squats + 1 Hang Power Clean + Front Squat Every 2 minute for 3 Sets – 6 Inverted Pull Ups
INTERMEDIATE Every 2 Minutes for 4 Sets – 5 Strict C2B Pull Ups (can break up into sets) Every 2 minutes for 5 Sets – 2 Strict Press + 1 Push Press + 1 Push Jerk Every 2 Minutes for 4 Sets – 3-4 Strict Toes to Bar (can break up into sets) Every :90 for 5 Sets – 2 Front Squats + 1 Hang Squat Clean Every 2 minutes for 3 Sets – 5-7 Kipping C2B Pull Ups
ADVANCED Every 2 Minutes for 4 Sets – 1-6 Muscle Ups Every 2 Minutes for 5 Sets – 5-7 Strict HSPU’s Every 2 Minutes for 4 Sets – 4-5 Strict Toes to Bar (can break up into sets) Every :90 for 5 Sets – 2 Front Squats + 1 Squat Clean (if feeling good – work up to a max of this complex) Every 2 minutes for 3 Sets – 10 Kipping C2B Pull Ups
CHALLENGE: UNBROKEN n/a n/a n/a n/a
FMP: 6 Rd’s NFT: 12 Minute TIMEFRAME Complete the Following NFT (no more than 15 mins): 5 Rd’s NFT: Complete the Following NFT (8 minute cap):
3 Squat Snatches (hang or full), 9 Wall Balls, 20-25 Double Unders (No more than 2 sets of DU’s) 10 Burpee Box Jump Overs, 10 Walking Lunges, 10 RKBS (repeat) 15 Deadlifts + 15 Hollow Rocks, 1 Mile Run, 15 Deadlifts + 15 Hollow Rocks 2 TGU’s, 10 KB Cleans (5/arm), 10 KB Tator Tots 750M Row, 50 Air Squats, 50 Hang Power Cleans
FITNESS: 6 Rd’s For Time: EMOTM for 12 minutes For Time: 5 Rd’s NFT: 8 Minute AMRAP
3 Hang Squat Snatches, 9 Wall Balls, 27 Double Unders (54 SU’s or 1 Handed DU’s ok) M1 – 10 Burpee Box Step Ups, M2 – 10 Walking Lunges w/ KB M3 – 15 RKBS 15 Deadlifts + 15 Kipping Leg Raises, 1 Mile run, 15 Deadlifts + 15 Kipping Leg Raises (15 minute time cap) 2 TGU’s, 10 KB Cleans (5/arm), 10 KB Tator Tots 750M Row, 50 Air Squats, 50 Hang Power Cleans
SPORT: 6 Rd’s For Time: EMOTM for 12 minutes For Time: 5 Rd’s NFT: 8 Minute AMRAP
3 Touch and Go Squat Snatches (135/95), 9 Wall Balls, 27 DU’s M1 – 10 Burpee Box Jump Overs, M2 – 12 Lunges w/ KB, M3 – 15 AKBS 15 Deadlifts (185/125) + 15 T2B, 1 Mile run, 15 Deadlifts + 15 Kipping T2B (15 minute time cap) 2 TGU’s, 10 KB Cleans (5/arm), 10 KB Tator Tots 750M Row, 50 Air Squats, 50 Hang Power Cleans (115/75)

Coaches “Plan of Attack” – We would like to see some of you go unbroken on this entire workout. If that’s a possibility for you then allow your rests to be in the transitions. If not, take your time on whatever movement gives you the most trouble and attack the others.

Functional Movement Practice (FMP): For a long while we’ve wanted to implement more “not for time” (NFT) training days. We recognize, however, that the clock is a big driver for many of you and the thrill of the competition is why you CF. Nothing wrong with that. But now you will have a day to day chose for when you are and aren’t feeling competitive. Let’s face it, some days you got it some days you don’t. We want you listening to your body. If you’re body doesn’t feel like pushing it that day – don’t. Other than that, many of you need the practice! You get too caught up in the clock or the person next to you and sacrifice technique. No more of that ‘ish. It’s gross. And bothers me to look at. I say that lovingly of course. :)

BE BETTER

What a weekend for ACF at Tuff Stuff! Ivo and Sarah competed in their first COMP and put it all out there. Kayla and Jamie were as you would expect – ruthless! I love those two on a team. Danielle and Coach Franco did what we all would have put money on, took home that coveted 1st place. Can we call that a habit for ACF yet?


Saturday, May 16th 2015

In Teams of 4 Complete the Following:

10 Rope Climbs
20 Tire Flips
40 Thrusters (115/75)
80 Box Jump Overs

Then…

1 person at a time complete the following:

12 Clean and Jerks (115/75) – if you drop the bar the whole team does 20 burpees

Find us at CrossFit Santa Cruz West tomorrow for Tuff Stuff event. We have 3 teams competing! Join us if you’re free!


Friday, May 15th 2015

FRIDAY
Mobility Shoulders
Skill Pull Up/C2B
Novice EOMOTM for 6 minutes – 6 Banded Strict Pull Ups
Intermediate EOMOTM for 6 minutes – 4-5 C2B
Advanced EMOTM for 6 minutes – 7-8 C2B
Challenge n/a
Fitness 8 Minute AMRAP
21-15-9 of Deadlifts, Push Ups, Sit Ups
Sport 8 Minute AMRAP
21-15-9 of Deadlifts (155/105), Hand Release Push Ups, Sit Ups

Coaches “Plan of Attack” – I’m anticipating many of you getting back to the set of 21, maybe into the 15’s. Not a lot of overlap in movement patters so you should relatively fresh for each new movement. Looking forward to seeing how you guys tackle this one. My thoughts are break up the deadlifts and push ups more than you think just keep the breaks short. Go ham on the sit ups but also catch your breath.

I love CrossFit. You love CrossFit. I want you to love CrossFit for more than a couple years. The only way to do this stuff forever is to know when you’re pushing it too hard. Some of you are better at this than others. Just because you always can train, doesn’t mean always should. Click the headline to access the original source.

8 Signs of Overtraining

1. You simply can’t finish a proper workout.

When your body is overtrained, you won’t be able to lift the weights you normally can, you won’t have the energy to do as many sprints, you won’t have the stamina to run your normal route, and so forth.

Even though you’re hitting the gym each day, you’ll feel progressively weaker, slower, and more lethargic. I’ve had it so bad before that I couldn’t stop yawning in the gym and simply couldn’t push myself to do another set.

2. You’re getting fatter despite training hard.

When hormones are normal, losing fat is simply a matter of increasing energy output over caloric intake, but when you’re overtraining, this no longer holds true.

Why?

Because your hormones get thrown out of whack. Testosterone levels plunge and cortisol levels rise, which causes catabolism (the breakdown of muscle tissue), and increases insulin resistance and fat deposition. The end result? You train harder and watch your diet closely, but you get fatter.

3. You’re training hard every day of the week.

I’ve yet to meet someone not on drugs that can lift heavy, sprint hard, or engage in otherwise intense training every day of the week and still adequately recover.

Unless you have Wolverine’s gift of regeneration, it’s absolutely vital that you take at least two days off weights per week, and at least one day of absolutely no exercise.

What I like to do is lift weights Mon – Fri and do cardio Sun – Weds. Saturday is a full rest day.

You can intersperse your rest days throughout the week too, such as the following routine:

Day 1: Weights

Day 2: Weights & cardio

Day 3: Cardio only

Day 4: Weights & cardio

Day 5: Weights & cardio

Day 6: Weights

Day 7: Full rest

You can play with this however you want so long as you take two days off weights, and give yourself one day of no exercise whatsoever. If you want to give your metabolism a little boost, don’t take two full rest days in a row.

4. You’re restless at night and are having trouble sleeping.

If you do a lot of aerobic exercise and are overtrained, your sympathetic nervous system can remain excited at all times and you’ll feel restless and unable to focus, and your sleep will be disturbed and broken.

5. You feel overly fatigued and sluggish.

If you’re a weight lifter and are overtrained, your parasympathetic nervous system becomes overly stimulated, leading to a decrease in testosterone, an increase in cortisol, a crushing fatigue (mental and physical), and a stubborn tendency to hang onto body fat.

6. You have odd aches and pains in your joints, bones, or limbs.

This is one of the first things that I notice as I approach the point of overtraining. My shoulder will start to ache. Then my wrist. Then my knee. Then my forearm.

It’ll usually take 8 – 10 consecutive weeks of intense training before these things turn on, and I just take a week off or “deload” for a week to let my body recover. They’re always gone by the end of the rest period.

(These things can also be signs of poor form, but that’s easy enough to diagnose. If you’re lifting heavy weights for the first time, you can also expect various aches like these right off the bat.)

7. You’re getting sick more often than usual.

You can throw a wrench in your immune system in many different ways. Increasing sugar can do it, as can a lack of vitamin D/sunlightpoor sleep habits, and even mental stress.

But if you’re all good on these fronts and are getting inexplicable little coughs, sniffles, congestions, or headaches, you may be overtraining. Take a rest week and let your immune system build back up.

8. You feel drained and crappy after what normally would be a good workout.

The post-workout feeling of general well-being is one of my favorite things about training. The rush of endorphins just calms your entire body and mind and can last for hours. It’s great, isn’t it?

Well, if it never comes, and if you feel irritable and uncomfortable after working out, you may be overtraining. Exercise should elevate your mood. If you’re feeling negative instead, it might be time to take a rest.


Thursday, May 14th 2015

THURSDAY
Mobility Ankles + Post WOD roll out
Strength Front Squats
Novice EMOTM for 8 minutes – 3 Front Squats (work ROM)
Intermediate EMOTM for 8 minutes – 3 Front Squats (build up through out sets)
Advanced EMOTM for 8 minutes – 3 Front Squats (build up through out sets, finish with by matching your heaviest set of this cycle)
Challenge n/a
Fitness 6 Rd’s Not For Time
3 Hang Power Snatches, 6 High Box Jumps, 9 Ball Slams
Sport 6 Rd’s Not For Time
3 Touch and Go Power Snatches, 6 High Box Jumps, 9 Ball Slams

Coaches “Plan of Attack” – Don’t just approach as “Not For Time” approach as “Take Your Time.” Every rep should be as perfect as you can make it.

Nice video by Coach Mary’s hero and friend, Margaux Alvarez


Wednesday, May 13th 2015

WEDNESDAY
Mobility Hip Flexion
Skill Toes to Bar
Novice EOMOTM for 8 minutes- 10 Kipping Leg Raises
Intermediate EOMOTM for 8 minutes – 5-6 Toes to Bar
Sport EOMOTM for 8 minutes – 10 Toes to Bar
Challenge Sub 8 minutes
Fitness “Triplet” For Time:
150 Double Unders (300 SU’s), 800M row, 800M run
Sport “Triplet” For Time:
150 Double Unders, 800M row, 800M run

Coaches “Plan of Attack” – Games inspired WOD here folks!! Don’t you dare sandbag! Get your ass in here for some good old fashion shitty cardio :) Consistency, as nearly always, is key!

 


Tuesday, May 12th 2015

TUESDAY
Mobility Overhead/Shoulders
Skill Overhead Press/HSPU
Novice EOMOTM for 10 minutes – 5 Strict Presses
Intermediate EOMOTM for 10 minutes – 5 Strict Presses
Advanced EOMOTM for 10 minutes – 5 Strict HSPU’s
Challenge n/a
Fitness EMOTM for 8 minutes
M1 – 4 Hang Power Cleans + 8 Goblet Lunges, M2 – 100M run + 4 Burpees Over Bar
Sport EMOTM for 8 minutes
M1 – 4 Touch and Go Power Cleans (115/75) + 6 Lunges, M2 – 100M run + 4 Burpees Over Bar

Coaches “Plan of Attack” – This isn’t going to feel like a EMOTM workout – meaning you will have very little rest. It’s only 8 minutes though so bite down and keep going. I would like to see most of your get through all 8 minutes of work. The power cleans into lunges should be unbroken.

60 minutes interview with CrossFit, Inc. Founder Greg Glassman. Click here!

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Monday, May 11th 2015 and Weekly Programming

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
MOBILITY: Hips Overhead/Shoulders Hip Flexion Ankles + Post WOD roll out Shoulders
SKILL OR STRENGTH: Pull Up/Muscle Up Overhead Press/HSPU Toes to Bar Front Squats Pull Up/C2B
NOVICE Every :90 for 5 Sets – 5 Kips + 5 Strict Banded Pull Ups EOMOTM for 10 minutes – 5 Strict Presses EOMOTM for 8 minutes- 10 Kipping Leg Raises EMOTM for 8 minutes – 3 Front Squats (work ROM) EOMOTM for 6 minutes – 6 Banded Strict Pull Ups
INTERMEDIATE Every :90 for for 5 Sets – 5 Kips, 5 Strict Pull Ups OR Muscle Up Progressions EOMOTM for 10 minutes – 5 Strict Presses EOMOTM for 8 minutes – 5-6 Toes to Bar EMOTM for 8 minutes – 3 Front Squats (build up through out sets) EOMOTM for 6 minutes – 4-5 C2B
ADVANCED Every :90 for 5 Sets – 1-5 Muscle Ups EOMOTM for 10 minutes – 5 Strict HSPU’s EOMOTM for 8 minutes – 10 Toes to Bar EMOTM for 8 minutes – 3 Front Squats (build up through out sets, finish with by matching your heaviest set of this cycle) EMOTM for 6 minutes – 7-8 C2B
CHALLENGE: Unbroken n/a n/a n/a 2 Rd’s
FITNESS: 5 Rd’s For Time: EMOTM for 8 minutes “Triplet” For Time: 6 Rd’s Not For Time 8 Minute AMRAP
4 Goblet Squats, 8 Wall Balls, 12 RKBS M1 – 4 Hang Power Cleans + 8 Goblet Lunges, M2 – 100M run + 5 Burpees Over Bar 150 Double Unders (300 SU’s), 800M row, 800M run 3 Hang Power Snatches, 6 High Box Jumps, 9 Ball Slams 15-9-5 of Deadlifts, Push Ups, Sit Ups
SPORT: 5 Rd’s For Time: EMOTM for 8 minutes “Triplet” For Time: 6 Rd’s Not For Time 8 Minute AMRAP
5 Front Squats (135/95), 10 Wall Balls, 15 RKBS (53/35) M1 – 4 Touch and Go Power Cleans (115/75) + 8 Lunges, M2 – 100M run + 5 Burpees Over Bar 150 Double Unders, 800M row, 800M run 3 Touch and Go Power Snatches, 6 High Box Jumps, 9 Ball Slams 15-9-5 of Deadlifts (155/105), Hand Release Push Ups, Sit Ups

Coaches “Plan of Attack” – If this were 3 – maybe even 4 Rd’s, I would say push the pace. But a fast pace will be hard to sustain over 5 Rd’s. Hit the first round quick then settle into a pace. If you can, push it the last round.

I think Jacob Benz said it best today on ACF members Facebook page,

I just wanted to wish all of the amazing moms in our ACF fam a very happy Mothers Day. You all are so inspirational and definitely help enrich not only our box but our lives outside of the gym. Your children are all very lucky. Keep being amazing and enjoy today.” 

Happy mothers day! Chrissy earning her mom of the year award below!

chrissymomoftheyear


Saturday, May 9th 2015

In Teams of 4 Complete the Following For Time:

Move Objects From Point A. to Point B.

Then Conga Style of the following Complex for 3 Rd’s:

10 Hang Power Cleans + 10 S2OH (95/65)

*each person must perform this complex 3 times and must complete the entire thing until the next person goes.

Move Object Back from Point B. to Point A.

Flashback Friday to when Stan was in absolute WOD euphoria.

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