thrusters

Part 2: Homeostasis & food

by Instructor Training Program member Uran

In yesterday’s post, I talked about the effect of sleep on your body’s ability to maintain a stable condition.
When you don’t provide your body with enough rest and recovery, hormonal imbalances occur, resulting in weight gain, lackluster skin, and decreased muscle growth.
Nearly as important as rest is the role your diet plays in aiding your ability to stay in homeostasis.
Metabolism plays a big role in maintaining homeostasis. In the simplest terms, you can think of your metabolism as a fire. The quality of food you eat can be thought of as sawdust or logs that are thrown on the fire.
Things that produce a very quick insulin response or spike in blood sugar, such as sweets or heavily processed foods, are like sawdust being tossed into the fire. They create a big flash for a few seconds and then nada.
Good-quality, whole foods, on the other hand, are more akin to a log. They burn nice and consistently for a long period of time, providing sustained energy, rather than energy spikes and crashes that cause your body to overcompensate to regulate your blood sugar.
When your homeostatic balance becomes disrupted and stays that way, problems can occur. Your pancreas can become over-taxed from working extra hard on blood-sugar regulation due to consumption of less than stellar foods. Your cells can become resistant to insulin.
In any case, extended periods of metabolic imbalance in the body can lead to obesity, diabetes, hypoglycemia, hyperglycemia, and thyroid dysfunction.
Be kind to your body and give it the fuel it needs. Sure, this isn’t the time of year when many people are focused on nutrition, but don’t forget nutrition coaching is included with every CFM membership.
If you’d like us to take a look at a three-day food log for you and offer some feedback, contact us and we’ll send you details on what to track for us, so we can teach you how to optimize your health and make better gains in the box!
Stay tuned for final part of the series where I’ll discuss the relationship between exercise and homeostasis.

Jason (front), Jared & Scott D on barbell roll outs.

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A1. Bench Press: 3 at 70% of your one-rep max, 3 @ 80%, 3 @ 90%
A2. Dips: 3 x 10 (1 min rest)
B. Complete 5 one-minute rounds:
You have one minute to complete the following:
5 thrusters 95/65
Max rep rope climbs
*Rest 1 min between rounds

And coming tomorrow…

A1. Dumbbell external rotation: 3 sets of 10 (ea arm)
A2. Ring rows (2-second pause at top): 3 set of 10, rest :30
B. Back squat: 3 at 70% of one-rep max, 3 @ 80%, 3 @ 90% (3:00 rest between sets)
C. 10 minutes max effort: Row for meters, AirDyne for calories, jump rope singles or double unders

Holiday Travel Workout

As many rounds & reps as possible in 20 minutes:
10 hollow rocks
10 supermans
10 mountain climbers

WED 12.4.13 Homeostasis & Food Read More »

Homeostasis & sleep

by Instructor Training Program member Uran

Homeostasis is your body’s ability to maintain healthy function, regardless of what’s going on in the external environment.
Everything from insulin response when you eat to shivering when you’re cold are a result of the body’s ever-present desire to maintain stability.
But the body’s ability to stay in homeostasis can be affected by external factors. When not given the proper tools, it will lose the battle to finding its molecular center, resulting in illness or disease.
So how can you help the biological cause?
Start by working on your sleep.
When you don’t get enough sleep, your body releases more of the stress hormone cortisol. If you check out my site, you will learn that excess cortisol can lead to various problems in male as well as female hormones, resulting in hormonal imbalances.
In excess quantities, cortisol can lead to weight gain, but it can also break down skin collagen, the protein that keeps your skin looking smooth and wrinkle-free.
Sleep deprivation can also stop the body from releasing enough human growth hormone. Because the human growth hormone helps increase muscle mass and strengthen bones, you’re actually working against all your hard work at the gym by robbing yourself of sleep.
To add fuel to the weight gain fire, lack of sleep can also affect the peptides that regulate your appetite, causing you to feel more hungry throughout the day.
So do yourself and your body a favor and sleep seven to nine hours a night in a cool, dark room, and stay tuned for Part 2 when we’ll discuss homeostasis and nutrition. If you find it hard to fall asleep at night and end up taking longer naps during the day, you might want to reverse that cycle with morning coffee. If that does not help, taking smart pills like Modafinil that you can get on will definitely help.

Congrats on all the November PRs (personal records)! Let’s finish 2013 strong with lots more in December!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Clean: 3-2-1-3-2-1
B. Complete 10 rounds for time:
10 wall balls
10 barbell rollouts

And coming tomorrow…

Holiday Travel Workout

5 rounds for time:
Bear crawl 50 meters
Burpee broad jump 50 meters

TUES 12.3.13 Homeostasis & sleep Read More »

Indulge a little too much yesterday?

Many people are waking up this morning feeling a little puffy, groggy, achy, hungover, etc, etc…So here are some ideas to help you get out of the post-Thanksgiving funk:
1. Get back on track with a healthy breakfast!
2. Get moving – do our holiday travel WOD or get to the box for the noon class today. Or just go for a walk, do some yoga, play with your dog/family, etc.
3. Drink more water – hydrating will help flush toxins from your system and reenergize you. Ever seen a plant wilt when it needs watering… we need it too!
4. Seasonal allergies? There are lots of natural remedies for seasonal allergies – try drinking the juice of one lemon mixed with warm water before bed & upon waking. Rinse your nasal passages with a neti-pot. And CUT OUT DAIRY (that’s the single biggest thing that eased my allergies and digestive problems. TRY IT!)
Burpees!

Weekend Schedule:

Friday – 12n Hero WOD with Tirzah
Saturday – 10a Team WOD with Carlos
Sunday – 12n CrossFit with Carlos
1-2p Open Gym with Carlos
6p Yoga with Monica

Workout of the Day (WOD)

“Tommy V”
21 thrusters 115/80#
12 rope climb
15 thruster
9 rope climb
9 thruster
6 rope climb

And coming tomorrow…

In teams of 4, complete 4 rounds*
Teammate 1 starts on wall climbs, then moves to power cleans. Teammate 2 can’t start wall climbs until Teammate 1 moves to power cleans. Teammate 3 must wait until Teammate 2 moves to power cleans to start wall climbs, and so on.
3 wall climbs
10 power cleans 95/65
20 box jumps 24/20
30 sit ups
40 double unders (or 120 singles)

Holiday Travel Workout

As many rounds & reps as possible in 15 minutes:
5 push ups
10 sit ups
15 squats

FRI 11.29.13 Seasonal detox Read More »

Gratitude

by Coach Amy
This time of year it’s easy to remember to be thankful. That’s what Thanksgiving is all about right? One night where we sit around and stuff ourselves silly and maybe mention what we’re thankful for before we dig in.
But what about daily gratitude?
Do you remember to feel grateful for the mundane things, like grocery shopping?
Because thank goodness you have access to an organized store that has fresh, healthy food, and a lot of it.
And the money to pay for all that good food.
And the working car (or legs!) that got you there on a safe street.
And a warm, cozy home where you can store your food and keep it fresh for days.
And the physical ability to walk to your car, the mental capacity to get you to and through the store, the strength to pick up all of those grocery bags (thanks CFM!).
The list can go on and on.
So before you start to complain about the traffic, or the idiot that cut you off, or the lady standing in front of you paying with a check…take a deep breath and smile.
Because you’re alive.
And while even that is beyond our control, we can be thankful for every day we have here.
Starting now.
A good way to start your daily gratitude?
Start a list. Add three things every day that you’re grateful for. They can be little things that made you smile throughout the day, they can be big things that you don’t want to take for granted.
Heck, you don’t even need to write them down. Think of something before you get out of bed in the morning. Be grateful for the simple fact that your eyes opened again. And remember to give your loved ones a hug/call/high five when you think of them. Tell that person you’re sorry. Release the grudge from ten years ago.
Don’t assume there’s a later, or tomorrow, or next week.
Live now. And be grateful for today.
Noon class Jackie

Today’s schedule

6a: All Levels CrossFit- Tirzah
7a: All Levels CrossFit- Tirzah
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Mobility or skill review (thrusters, power cleans, jerks)
B. “Master’s Triple Take”
As many rounds as possible in 3 minutes:
10 Thrusters, 95/65
10 Pull ups
rest :30
As many rounds as possible in 3 minutes:
10 Power Cleans, 95/65
10 Burpees
rest :30
As many rounds as possible in 3 minutes:
10 Jerks, 95/65
10 Box Jumps, 20″

And coming tomorrow…

A. 10 minutes rope climb skill work
B. As many rounds as possible in 20 minutes:
:30 handstand hold
:30 l-sit
:30 chin over bar hold
:30 bottom of squat hold

WED 11.20.13 – Gratitude Read More »

Get out of your rut!

I wasn’t thrilled with my performance at the state powerlifting meet.
Yes, I won my weight class & set a new state record with my final squat.
But I was also frustrated with my performance because my numbers were flat or down- I squatted 292# (at 148# body weight) which was a PR for me at that weight class BUT six months ago I squatted 286# at a body weight of 142#… More than 2x my body weight.
I bench pressed 142#… Been stuck at that same weight for three meets now.
And I deadlifted 302#… 40# shy of my PR for that weight class.
No, it wasn’t my best meet. But this is the last time I’ll bitch about it.
Life is about making progress, constantly challenging yourself and striving for improvement.
When you’re moving sideways, recognize it, and find a way out of your rut.
When I missed my final deadlift attempt, I sat alone for about 30 minutes to reflect.
I was frustrated. Stagnant. In a rut.
How do I move on from this?
So I took last week off from training and met with my coach to dissect the meet & make a new plan of attack for the next meet. I’m adding another day of lifting and two days of yoga to my training. And I’m mixing up my training schedule for a change of scenery & to work with a new training partner.
Are you in a rut?
Don’t bitch about it. ACT. GO. DO.
Stop moving sideways and make forward progress.
Set new goals, start tracking your numbers to gauge your progress (if you don’t already… YOU SHOULD!), change up your training schedule, or just take some time off.
Or maybe you need to talk with your coach to reassess your game plan. Let us know how we can help.

Coach Cassie, Kira & Alyssa.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Snatch: 3-2-1-3-2-1
B. Complete 4 rounds:
10 right arm KB/DB Snatch
10 left arm KB/DB Snatch
Max Rep Double Unders (1 attempt)
SCORE= total double unders (scale: singles)
Cash out*: 100 double unders or 200 singles
*only cash out if your total score is <100 double unders or <200 singles

And coming tomorrow…

A. Mobility or skill review
B. “Master’s Triple Take”
As many rounds as possible in 3 minutes:
10 Thrusters, 95/65
10 Pull ups
rest :30
As many rounds as possible in 3 minutes:
10 Power Cleans, 95/65
10 Burpees
rest :30
As many rounds as possible in 3 minutes:
10 Jerks, 95/65
10 Box Jumps, 20″

TUES 11.19.13 – Moving sideways? Read More »

Bring A Friend Day today

Bring your buddies to try CrossFit at any class today.
We’re doing a partner workout, so you can be your friend’s buddy and help them through the workout.
As usual, we’ll take plenty of time to review the movements and help students & guests scale appropriately.
If you have a friend who wants to join us, please just email us ahead of time so we’ll be expecting you. Then show up a little early to fill out your waiver.
AND EVERYONE WEARS A NAMETAG TODAY!!! 🙂
Danny, Mrs. Flader & Ellen at the last Bring-A-Friend Days

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Beka
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie

Workout of the Day (WOD)

Partner WOD:
As many rounds as possible in 20 mins:
10 wall balls
10 walking lunges
10 kettlebell swings
(One partner works at a time)

And coming tomorrow…

A. Goat work: Ten minutes to work on a skill of your choice
B. “Jackie”:
For time –
1000m row
50 thrusters 45/35#
30 pull ups

THURS 11.14.13 Bring A Friend! Read More »

My L1 Experience

by Tirzah
Last month I joined a group of 64 CrossFitters who shared the same goal as me: to learn a lot, meet some new folks and pass that durn test.
To neatly sum up my CrossFit Level 1 Seminar experience, it was a weekend filled with anticipation, excitement…and a lot of squats.
I felt like it was my first day of school.
I pulled into CrossFit Atlanta’s parking lot and noticed everyone was doing the same thing…waiting in their cars looking at others waiting in their cars.
Finally someone that looked official walked toward the entrance and we all stopped sizing each other up and walked in. The box was set up like a classroom with all the chairs facing the whiteboard. As we sat down, in what apparently became our assigned seating since no one budged from their original spot, folks finally began introducing themselves, shaking hands and making corny jokes.
The next two days were filled with lectures, demonstrations, WODs* and a lot of jokes.
If you ever decide to pursue your L1* and have the pleasure of getting Mike G as an instructor you’ll find out what I mean. I really enjoyed the entire weekend.
I also want to give credit to CFM’s Instructor Training Program for helping me prepare for and complete the certification, giving me the opportunity to now call myself…
Tirzah White, CrossFit Level 1 Trainer !!!

*CrossFit terms:
WOD: Workout of the Day
L1: Level 1 certification course

Tirzah & her classmates & instructors at last month’s CrossFit Level 1 certification course.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Open Gym- Cassie
8:15: Yoga- Samantha

Workout of the Day

A. 10 min muscle up skillwork OR 30 muscle ups for time
B. For time:
21 Thrusters 135/95#
800m Run
15 Thrusters
400m Run
9 Thrusters
200m Run

And coming tomorrow…

A. Goat work: 10 minutes to work on a skill of your choice
B. “Helen” – 3 rounds for time:
400m run
21 kettlebell swings 53/35
12 pull ups

Dress warmly! We’re getting some extra running in this week before the weather gets too cold to play outside!

THURS 11.7.13 My L1 experience Read More »

USAPL Georgia & Southern States meet is Saturday

If you’ve been in my class anytime in the past month, you probably know I’m competing in my 4th powerlifting* meet this weekend (will she EVER stop talking about it?!?).
While I’ve already set five state records (2 in squat, 1 in deadlift, 2 in total) in two different weight classes, this is my first shot at a state title. I hope to win the individual title and score points toward earning my team (Team Rohr) the state title as well.
The meet is in the gym at Meadowcreek High School in Norcross (the last time I was in a high school gym, I think I was a basketball cheerleader circa 1997).
I lift in the afternoon session, beginning at 2:30 and wrapping up around 7. To be more precise, my first squat probably won’t happen until closer to 3, since I’m in the 2nd flight of the session, and probably on the tail end of it.
Admission is $10 (donated to MHS athletics). I hope a few of you can make it!
There’s an after-party at Dave & Buster’s for anyone who cares to hang around and celebrate with me. See you Saturday!
I’ll also be posting updates via Twitter & Facebook, so friend request or follow me @lissaunders if you want details.

*”What’s powerlifting,” you ask? It’s one of the many sports combined to make up what we know as CrossFit. In a powerlifting meet, each athlete gets three attempts at a max back squat, then three attempts for a max bench press, and finally three attempts at a max deadlift.
As an aside, while I appreciate the inquiries, NO, I won’t be lifting in the Olympics anytime soon. THAT sport (also a big part of CrossFit) is called Olympic Lifting, and those lifts are the snatch and clean & jerk.

Here’s my last heavy squat before the meet – a single rep at 265#

Today’s schedule

Workout of the Day (WOD)

A. 5k row time trial OR Recovery day: 50 turkish get ups, not for time (Compare to 07.11.13)
B. Core work –
ADVANCED: For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions
RX: For time:
Accumulate 2 minutes in a plank hold. Every time you break, complete 20 supermans

And coming tomorrow…

A. 10 min muscle up skillwork OR 30 MU for time
B. For time:
21 Thrusters, 135/95
800m Run
15 Thrusters, 135/95
400m Run
9 Thrusters, 135/95
200m Run

WED 11.05.13 Come support Lis this weekend! Read More »

CrossFit Problems: Calluses

by Coach Ben
Hand calluses. At first they seem cool. They’re considered a sign of hard working hands.
After a workout, they give a painful reminder that you held on to that bar for as long as you could for every rep possible. But after a while they start to become an eyesore. They seem never to go away.
And then you make a habit of picking at them.
It’s important to take care of your hands. Here are some helpful ways to prevent those hard, bothersome calluses.
1. Callus Scraper – Use one after a long, hot shower when your skin is soft and damp. Scrape calluses until they’re smooth and even.
2. Taping – Taping your hands is a good way to prevent calluses. Tape is good because they are thinner than grips and if you take the time to make a good tape strap then you can use them a few times. Here’s an example:

3. Grips – I personally like using grip straps. The common complaint with straps is that in the beginning it may be harder to grip the bar. It takes a lot of pull-ups to break in grips so they move with your hands nicely.
4. Post-Care- After a workout, wash your hands with soap and water. And put some lotion or skin ointment on them later. Everyone loves the smell of some Tiger Balm before bed.

Group planking

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis & Tirzah
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

As many rounds & reps as possible in 20 minutes:
20 thrusters 135#/95#
20 pull ups
20 burpees

And coming tomorrow…

CrossFit Total
Warm up, then take three attempts to find your one-rep max of:
Back squat
Strict Press
Deadlift

THURS 10.24.13 Hand care Read More »

Messing with Fran : An argument for scaling

By Coach Raul
Crossfit was designed to apply “constantly varied, high intensity, functional movements,” across multiple domains. Its purpose is to develop general fitness, and one way of doing that is through short, high-intensity workouts. One way to ensure high intensity is to scale certain loads to a more manageable weight, allowing you to do more work in less time. I decided to test this theory by scaling Fran (today’s workout: 21-15-9 rep rounds of thrusters and pull ups) from the Rx (written, or prescribed) weight of 95-pound thrusters, down to a 65 pounds.
Here’s what I looked at:
Pullup distance (from bottom to chin over bar): 20in
Body weight (Force): 150 lbs
Squat distance (from bottom of squat to upright): 23 in
Barbell distance (from bottom of squat to full extension): 40 in
# of Total Reps = 45
Work = Force X Distance (ft.lbs)
POWER = [(# of Reps) X (Sum of the Work)] / time (sec)

Movement	Force	Distance	Work
Pullup	150lbs	20 in	250 ft. lbs
Thruster	150lbs	23 in	287 ft. lbs
Thruster	95 lbs	40 in	316 ft. lbs

Time: 304 sec		POWER	126 ft.lbs/sec

Pullup	150lbs	20 in	250 ft. lbs
Thruster	150lbs	23 in	287 ft. lbs
Thruster	65lbs	40 in	216 ft. lbs

Time: 210 sec		POWER	161 ft.lbs/sec

The results described in the chart define a comparison of power output for a 95-pound Fran at my old completion time of 5:04min (304 sec) and a 65lb Fran completed in 3:30min (210 sec). The results prove a reduction of the thruster load by almost 30% resulted in an increased power output (Higher intensity!).
My personal experience with completing Fran in 3 minutes and 30 seconds was one word : INTENSE!!!
The same workout I’d done several times completely changed once I moved into a shorter time domain. Had I not scaled down the weight, I wouldn’t be able to reach this intensity level or reap its benefits.
Today when you do Fran, consider scaling the thrusters and/or pull ups to complete it in a shorter time. It may totally change your workout!
Justin R rockin’ push ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD):

A. Single-leg step ups (to a knee-high box): 4 sets of 8 work-ups
B. “Fran”:
21-15-9 reps for time:
Thrusters 95/65
Pull ups

And coming tomorrow…TEAM WOD SATURDAY

In teams of 2-4 people, complete 3 rounds for time:
Run 400m (all team members together)
50 bear complex 95/65
60 toes to bar
Farmers carry – down and back in parking lot (each person) 2 pood/1.5 pood

FRI 10.11.13 Messing with Fran Read More »