Community. Coaching. Caring. Since 2009.
“Thank you for registering for the 2010 CrossFit Games Northwest Regional.”
SnoRidge CrossFit is now registered for the Affiliate Cup Qualifiers at the Northwest Regionals in May. All that’s left before then are Individual Sectionals in Feb., more training, and then tryouts!!!
Burpees…then rest. Get going and do all 47 of them. Then post to comments if you are still in.
Jim C. has his own action figure. That is big time!
New challenge: Find another action figure for someone in the gym!
Today’s topic:
Overreaching vs. overtraining. It’s vital to understand what both are before you diagnose yourself incorrectly. It’s also vital to knowing what these are to proactively work on prevention so as to not impact your training and decrement your physical and mental work capacity. It’s all about progress and if you are not sure what these two terms are you can easily go from overreaching to inevitably overtraining. I say avoid it so you can be on the path for making PR’s and gains.
First the definitions:
Overreaching: An accumulation of training and/or non-training stress resulting in a short-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several days to several weeks.
Overtraining: An accumulation of training and/or non-training stress resulting in a long-term decrement in performance capacity with or without related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several weeks to several months.
Overreaching is okay, it can be dealt with, it can usually be mitigated with proper rest and recovery, proper training balance and recognizing and avoiding overtraining scenarios. It’s listening to your body. I would argue if you aren’t flirting with overreaching from time to time you won’t ever recognize your athletic potential. If you want peak performance, you have to push near that zone. It’s NOT the same though as coming into the gym and doing a couple intense workouts a week so you are sore and tired and doing little to nothing else. That is okay and that will put you on the path to progress, but combine it with some frequency, consistency and proper nutrition and you will watch the results come.
Overtraining is usually a combination over time of poor sleep, high volume training, very frequent high intensity workouts, poor nutrition (both sustained and pre and post WOD), using too much overload (way to high of a weight or rep count), and external mental and physiological stressors. The key is over time. You can cycle through periodization. Increasing training volume, type, intensity and load consistently and then tapering to properly recover prior to an event is smart and logical training methodology. It can lead to performance gains and new PR’s. Not resting properly as you go is not so smart.
Most people won’t experience this if their training volume is low to moderate. To make physiological progress you must play with progression, overload and recovery. Without repeatedly breaking down and building up your body for days, weeks, and months you will not make any necessary progress. However if you don’t factor in nutrition and rest then you are taking two steps back for each step forward. If you are feeling any of the following symptoms, then manage a rest day. Or two. Some prefer three days on, one day off with either little or very low intensity exercise on a rest day. Some do four on, one off, two on, one off. I recommend trying back to back days as a minimum. Make at least one of those rest days a true rest if you are going hard at it. Frequency, intensity, and consistency are keys to success, but balance is needed. Being sore isn’t a reason to not work out, feeling tired after a long day isn’t either, but feeling it consistently and being run down? Going on that 4th day and not “feeling it”? Take a rest.
Here are some symptoms of overtraining to look out for:
As Coach Glassman stated in this CF Journal article, the WOD is designed to tax the fittest of people. That is why we scale movement, load, quantity and intensity. It’s individually modified to fit you to measure your progress. Be smart and gain consistency before going like a junkyard dog with too much weight and poor form. As you improve your skill, technique and fitness level you will naturally amp up the intensity.
CrossFit works because it constantly drives physiological and neuromuscular adaptation, pushes your limits, forces you to not “go through the motions”. It mixes it up, keeps it fresh, and even exercises your mind. It makes exercise what it should be, tough yet fun. What sounds better? Hitting PR’s, learning and improving new skills, making gains, getting faster and stronger OR feeling lethargic, constantly fatigued, weaker, struggling constantly at not only learning new skills but improving on weaknesses, and increased risk of injury? The answer is obvious but overtraining is serious and something to be aware of. So be smart, have fun and know when to rest.
Enjoy that rest day, eat well, get some sleep, spend some time doing something else fun. Looks like I need my own advice! But first those burpees…
Notes:
Only 9 days into the new year and Rona achieved one of her 2010 Resolutions! Yesterday she performed 10 consecutive push-ups RX’d. Congratulations and we look forward to watching Rona (and the rest of you) cross off more and more! Here it is in her own words:
“I wanted to let you know that I got my first New Years resolution marked off my list. I did 10 push-up RX (on my toes) today. We finally had a workout that my arms weren’t jello afterward as I decided today was the day. I went form being able to do 3 push-ups on Jan 1st then 4, 5, 8 and today I made 10. The baby was asleep and no one else was home so I video taped it. I needed a record. I made Rob watch it when he got home. Sorry guys but you both are going to have to watch it too. :)”
Affiliate Cup Competition 2010 Update: Read the latest update on rules for the 2010 Affiliate Cup Qualifiers at the Regionals. The top 6 teams from our Northwest Regionals in May will be eligible to advance. Competition will be fierce. We will have our own selection process prior to Regionals that will be open only to our current Affiliate “Team Squatch” that is in training. We will choose 6 total athletes for the team. Details will be published later but rest assured it will be both an objective and subjective process that includes at least 6 WOD’s and some individual max effort/skill tests that cover all 10 components of fitness, as well as a subjective evaluation by your coaches.
For Time:
1000m Row
50 Thrusters (45#/33#)
30 Pull-ups
Results
Day 44 of the Burpee Challenge. As I type this I realized that I forgot to finish them at the gym. Be right back…
…and done! Whew! Only 6 days to go.
The night crew getting really serious about this WOD:
Who likes Jackie? Anyone? Anyone? Bueller… Bueller? This one looks easy to some before trying it that first time and then you get off the rower and realize right then that the Earth isn’t flat and the moon isn’t made of cheese. The forearm burn from this one is similar to Fran and even Bridget got the dreaded “Fran cough” afterwards. Which also reminds me that Jim C. sent something he found on the CrossFit.com forum regarding the cough that was pretty interesting. To counter that post super-intense WOD cough, try to continue right after the WOD to move and work at a mild intensity to decrease the effect. Do some sit-ups or squats or jog a 200m if you can summon the willpower. I’ll try it next time so I don’t hack like a smoker.
Here’s a video on “Jackie” of some of the CrossFit HQ Training Staff vs. Greg Amundson AKA the “Original CrossFitter”:
Oh and if you think you need a rest day, then you probably need a rest day. That’s a future topic to address but rest and recovery is as important as intense training and nutrition. Overtraining will get you nowhere fast.
Notes:
Post to comments if you are attending the 10am or 11am Saturday class. First 8 fills the 10am. For the Affiliate team plan to come Saturday at 9am.
Do you want to get better at Olympic Lifting? We are able to get 12 people into a hour and half session at Thrush Sports Performance Center in Sumner WA on January 16th at 3:30pm. TSPC is a first class Olympic Lifting gym that has hosted basic clinics for CrossFitters on ways to improve their O Lifts. The session will be led by John Thrush and his staff and focus on the various cleans, front squat, jerk and snatch and correcting form. Both Michelle and I have been able to attend and felt the instruction was beneficial and translated to better technique. Cost is $75 per person payable to them. There are only 6 spots left so post to comments if you are attending. Six spots have been filled by our affiliate team already (Lucy, Lorri, Travis, Curtis, Jeremy, and Jim C.) so let us know if you want in for sure.
Shirts are in so if you ordered them come get them. If you want one and missed out we will be submitting an order for more shirts with the Brutal Fun design and including hoodies and thermals. We also have some extra “Squatch Swing” shirts from this order.
Bonnie has volunteered to be our Affiliate Team “Mom” or “Pit Crew” for the upcoming sectionals. She will be using my spectator spot. If you are planning to compete be sure to thank her for being willing to put up with all of us b*tching and moaning about two days of WOD’s! Also if you are registered but are not using your free spectator spot please let us know.
Day 38 of the Burpee Challenge. Happy New Year!
Do your burpees and then stretch.
New Year’s Resolutions:
It’s that time. The start of a new year. The time when most of us vow to do something we have put off, something we have always wanted to do or talked about doing. It’s that time when hope is eternal and the possibilities of the coming year are filling our minds of ideas and goals we want to achieve. It’s the time of the resolution. I have to say I personally am not one for New Year’s resolutions as I think when its time to set a goal you should set it and start marching towards it rather than waiting year after year. 3-2-1 Go or Just Do It seem to make much more sense to me. However not everything in today’s world is instant, most things take time, a plan, and a path. They take commitment and hard work and dedication. For that I say the New Year’s Resolution is perfect.
So what are your goals for the gym? Is it losing weight, changing your nutrition habits, running a race, getting a muscle-up or pull-up, or competing in an event? Is it completing a WOD as RX’d, setting a PR, lifting a certain weight or learning that long sought after movement or technique? Maybe you want to get on the Leaderboard, or best a time in something you did before or learn a new sport or get better in one you play now. Well, now is the time to commit to it. Write it (or them) down. Either in your book at the gym or on the goals board. Writing your goals down means you have to either start to work towards them, erase them, or stare at them all year. Take the first step and write them down, no matter how ambitious, then make sure you keep coming in and let’s get you closer to crossing each one off.
Here are some of mine for this year: get out on a snowboard, run a half, PR a 5k, compete in the Sectionals, field and compete with our team for the Regionals, get 30 muscle-ups for time in under 5:29, beat Michelle in max consecutive double-unders, get a CF Gymnastics certification, break a 1000 for my CrossFit Total, PR my deadlift, and most importantly continue to grow our box, have fun and watch this community get fitter and fitter. Now its your turn, if you have any you want to declare then post to comments.
Notes:
Here is a CF Journal preview video of Mikko Salo documentary where he is training and completing Chest to Bar “Fran”. This workout was one of the 2008 Games WOD’s. It was 95# thrusters and chest to bar pull-ups (21-15-9 reps each). He does this in a mind blowing time that is faster than most of the fastest Fran times (which is normally regular pull-ups). Note how clean his reps are and how consistent his form is. What’s more amazing is at the end he not only doesn’t seem winded, but two of the reps were not counted and he had to repeat them. I can truly understand how he won the 2009 Games. He exudes willpower.
Strength WOD:
Overhead Squat
3/3/3/3/3
Immediately After:
Max Effort
1000 Meter Row
Results
Day 22 of the Burpee Challenge. It continues…
Steph gets comfortable in the bottom position. Note that she has good active shoulders, her lumbar curve is maintained, and her head is level. Great progress on the overhead squat today. Everyone hit a PR! Remember to force those knees to track out towards the toes, stay back on your heels and hold that breath to keep your core tight. Most importantly ensure you practice stretching. As you gain flexibility that “uncomfortable” spot at the bottom position that Michelle helped you find will become comfortable. If you can get comfortable you can support a lot overhead.
Lucy and Rob would have been proud!
Upcoming events in the New Year:
I talked with Lucy about doing another rowing clinic in either January or February. Let us know if you are interested. We likely would limit the number of people to maximize rowing time.
Sectional Qualifiers in February for the 2010 CF Games will be at the Evergreen State Fairgrounds. If interested talk to us, our affiliate team likely will field some competitors. It’s even fun as a spectator!
Speaking of the Games, we will have a 2009 CF Games movie day (or night) at the gym. Drinking and watching CrossFit, it doesn’t get any better.
A second Paleo Challenge is on the menu in the New Year. This one will have a few tweaks based on some excellent inputs and guidance from CF Seattle. We may even partner with Chef By Request for some Paleo discussion and samples.
Olympic Lifting Coaching Session to be conducted at Thrush Sports Performance Center in Sumner. It will be in either Jan. or Feb. The session will focus on the clean, jerk and snatch and proper O-Lifting basics. Michelle and I both attended similar sessions and came away with a lot of great technique improvements and areas to work on. We will fill spots with those trying out for the affiliate team first but after that will open the remaining spots to anyone.
Don’t forget starting the last Wednesday of this month we will start our monthly 4 Way WOD Challenge with CrossFit Advantage, Outer Edge CrossFit, Local’s Gym and us. This challenge will rotate each month with one box picking the WOD for all four gyms to conduct on that day.
Details on all of these events to come! Any other ideas let us know.
Upcoming CF Certs:
Moe is going to CrossFit Level 1 Cert in Feb., Michelle is going to CF Olympic Lifting Cert in Mar., and I will be attending the CF Gymnastics Cert in April. CF Kids is also still planned but timing, logistics and location are a big factor. We’ll keep checking the calendar.
For Time:
21/15/9 reps of the following exercises:
Row (For Calories)
Burpees
Kettlebell Sumo Deadlift High Pull (53#/35#)
Thrusters (95#/65#)
Medicine Ball Clean (20#/14#)
Wall Balls (20#/14#)
Results
Quote of the Day:
Me: “What did you think of the WOD?” Mike: “I don’t remember half of it.”
Annie is NOT okay. She sucks. I don’t like her. This was like Annie meets Fight Gone Bad and Annie won. This WOD will go on the Leaderboard. It earned its place. Six exercises of hip extension made for a heart pounder and sapped the strength right out of you. Transitioning from each exercise you quickly realize you don’t get a break unless you allow yourself one. Your legs are screaming, your heart is pounding and your mind is saying “F this!”. This one was a mental exercise as well. Post your thoughts on this WOD to comments.
Everyone should feel good about completing a tough one to start the week. Plus you got to count your burpees today in the WOD towards the Burpee Challenge since we know practically no one did their Sunday burpees. So be honest, catch up and get on track.
Today is Day 19 of the Burpee Challenge! (Yesterday was 18 hint, hint…)
Notes:
Bad Christmas sweaters are the requirement this Saturday’s WOD! We will have a pre-WOD sweater contest and the unanimous winner will get a prize! Put on your jingle-bells and get in the gym.
We are working with some local CF Affiliates in the area (Local’s Gym (Lynwood CF), Outer Edge CF, and CrossFit Advantage) to have a monthly WOD challenge between our gyms. We will rotate once a month with each gym picking a WOD that all of us will do on the same day and then compare results. Get ready! Details to come.
The Complete 2009 CF Games videos are being released one part a day. They are well done. Michelle and I watched Pt. 1 last night on the Trail Run Event and it made us realize how much fun we really had watching it last summer. Check it out and consider a CF Journal subscription. Part 1 is even a free download.
Quote of the Day: “CrossFit for Curtis is like his daycare.” ~ Deb
This pic says it all. Take the day off. Go for a run or just play. Or do both!
Today is Day 18 of the Burpee Challenge. We didn’t forget, neither should you. Get caught up and get ’em done.
Click here for Northwest Sectional and Regionals information on the 2010 CF Games. Our Affiliate Cup Team training has begun! We have 9 of you joining Michelle and I for putting together our team for the Games qualifiers. Over the next several months we will all train, sweat, compete, collapse and maybe even puke together. We will whittle the team to a core of 6 as we get closer to the Regionals but the journey will be what is most important. Our hope is this effort will help raise everyone’s fitness level throughout SRCF over the coming months while building even greater teamwork, community and friendships in the box. We are excited to start the a$$-kickings!
I have asked each of those trying for the team to pick three weaknesses each month and diligently focus on them pre and post-WOD. I would encourage all of you to do this as it will add to your general fitness and make you more well rounded. Add them to your warm-up or spend some time after the WOD. Whether it’s more stretching, handstands, pull-ups, box jumps, med ball cleans, lifting technique, or rowing we can all find things we should get better at. Even grabbing a PVC pipe and focusing on what seems like the little things such as stance, grip and position for each of the lifts will pay huge dividends down the road. We should never stop learning! That goes double for Michelle and I as your trainers.
Flickr Album from the “Lakewood 4”:
~ Quote from Jeremy during the air squat “penalty”: “Can I go back to pull-ups?”.
Every minute on the minute complete 1 pull-up adding a pull-up each consecutive minute until you can no longer complete the required number in the given minute (Ex. 1 pull-up the 1st minute, 2 the 2nd minute, 3 the 3rd, etc.)
Continue to 20 minutes. If you are no longer able to complete the required number of pull-ups perform 20 Air Squats each minute up to 20.
Results
Day 15 of the Burpee Challenge!
This WOD was brought to you by Curtis and his recent visit to Diablo CrossFit. The “squat penalty” was an interesting twist for an EMOM (Every Min. on the Minute) WOD. It was a nice deterrent to dropping off the bar and calling it good on pull-ups. Special note today on this WOD, Curtis PR’d this after doing this last week at Diablo by a round plus. Better yet Sherry got 9 rounds plus 8 pull-ups after just learning kipping pull-up a couple weeks ago! That’s 53 pull-ups!
This video never gets old. Check out Chris Spealler’s Quest for 100 pull-ups on the CrossFit Journal. Unbroken!
Notes:
Tonight Mike brought up a statistic that peaked our interest. It was the stunning effects of 1 pound of weight loss on the knee joint. A study from 2005 found that for every one pound lost, there is a four pound reduction in knee joint load. “For people losing 10 pounds, each knee would be subjected to 48,000 pounds less in compressive load per mile walked.” Lose a few pounds and save your joints too!
CrossFit Games 2010 site is live!
Bring a hat and gloves tomorrow for Friday’s WOD. It might be chilly…
Don started Elements tonight and finished “Baseline” as RX’d:
4 Rounds for Time:
400m Run
50 Squats
500m Row
Results
Day 8 of the Burpee Challenge!
Lots of push and pull this week so today was a focus on legs and cardio-respiratory endurance. This WOD was originally four rounds. Then we debated and eventually I convinced Michelle to make it three! So next time you do a killer WOD don’t automatically think “F’ing Tom”…
Bruce rowing hard:
Coming very soon: The CrossFit Games 2010 website is going to launch in a week or so. Also the Complete 2009 CrossFit Games story. Stay tuned! We will buy/download the movies and then hold a movie night (or a few) over the Holidays. Think of it as the 12 WOD’s of Christmas. Hey now there’s an idea…
Affiliate Cup Stadium WOD highlight video from the 2009 Games [wmv] [mov]
Notes:
Reminder: The Lumberjack 20 Hero WOD is this Saturday at 10am, 11am, and 12pm. All money raised goes directly to the families and victims of the tragic shootings at Ft. Hood, TX in November. Please consider a donation and take the time to think about how we can all support Ft. Hood.
On Dec. 8th and 9th (Tuesday and Wednesday), Papa John’s is donating 100% of the proceeds from all their pizza sales in the Greater Puget Sound area to the families of the slain Lakewood police officers. Buy a pizza, have a “paleo-free dinner” and know that the money raised on behalf of the officer’s families will help in some small way. Orders may be placed either by phone or online for delivery or carry-out. Please help honor these four officers for their ultimate sacrifice as they placed themselves in danger’s way without question to protect and serve our communities.
We also will be participating in a memorial WOD and fundraiser on behalf of the Lakewood Police officers that is scheduled for Dec. 12th. More details to come but please consider it. Memorials are necessary, they are never fun.
That’s pretty much how we feel after getting the mats in this afternoon. We had quite a late start but Michelle and I were able to get the mats down this afternoon. For time! Thanks to all of you who offered to help and don’t worry we will call you on it next week when we hopefully are moving equipment. That way the two of us don’t kill one another!
