Archive for December, 2007

How does Cardio/Aerobic Capacity fit into CrossFit?

Uncategorized | Posted by brianpcf
Dec 31 2007

This is a question that comes up pretty much every day in some form or another, so I wanted to give a brief introduction and some links for more in-depth information.

CFJ 63, Nov 2007 – The New World Order for Endurance Training

A phenomenal article by Brian McKenzie that builds on CrossFit’s multiple metabolic pathway training. A must read for endurance athletes and “cardio-bunnies.”

CFJ 55, Mar 2007 – UC Riverside Women’s Basketball

Practical results from training multiple metabolic pathways. These athletes are doing endurance sports, a women’s NCAA basketball game is 40 minutes long.

CFJ 52, Dec 2006 – The Paradox of the Aerobic Fitness Perscription

Lon Kilgore explains why high-intensity interval training will increase VO2 max as well as all the other metabolic energy pathways, and so the “normal” aerobic capacity work at 70% VO2 max that is consistent with “long, slow distance” training will only slightly improve your endurance, but will not make you more fit by any other measure.

CFJ 22, Jun 2004 – What About Cardio?

Too much specificity and training in the oxidative pathways leads to ability in only that pathway and that specific function. So Lance Armstrong can beat a CrossFitter in biking, but that’s it.

And some threads from CrossFit’s message board.

Marathon with Minimal Training
http://board.crossfit.com/showthread.php?t=5643&page=1
Attn: Anthony Bainbridge and Others
http://board.crossfit.com/showthread.php?t=17886&page=1

Couple more pics

Uncategorized | Posted by brianpcf
Dec 31 2007



This blog was getting to be too picture un-friendly.

More Girlie Stuff…

Uncategorized | Posted by brianpcf
Dec 31 2007

Just wanted to throw two blog links up:

http://www.sarenasworld.blogspot.com/

I just started reading Sarena’s Blog after seeing her on the boards. Her diet/fitness story is interesting to me because I have some background in yoga. Also, my sister is a yoga instructor and was a big proponent of Veganism for a while (after reading The China Study).

http://www.susierosenberg.blogspot.com/

I’m getting a lot of help from Susie’s Blog because my mom just began doing Simplefit.org’s workouts and has been working on more Zone-friendly eating. Terrific info on here as well as a ton of motivation.

Workout Log

Uncategorized | Posted by brianpcf
Dec 31 2007

Just wanted to note that I’m not putting all my workout info on here, I keep that in the Crossfit.com Workout Logs section of the Message Board. The link is on the right in the favorites section.

Girlie stuff…

Uncategorized | Posted by brianpcf
Dec 31 2007

Working through finding more info on training for the ladies. Jen just did her third WOD on Saturday and rocked it:

15-11-7
Wallball, 3 lbs.
Box Jump, 18 in.
KB Swings, 12 lbs.
Time: 6:11

Some good info in this thread on training for females:

http://www.board.crossfit.com/showthread.php?t=23010&page=2

And some nice female/team video

http://media.crossfit.com/cf-video/CrossFit_TeamAngelina.mov

CrossFit DC

Uncategorized | Posted by brianpcf
Dec 25 2007

Just had to do CrossFit class on Sunday, brutal:

2 x rounds
row 15 cals
25 incline pushups
100 jump rope swings
20 KB Swings, 1 pood
15 DB Thrusters, 35 lbs
15 Burpees
15 KB SDHP, 1 pood
20 Slamball, 20 lbs
10 Sandbag Crescents, 75 lbs

Check out www.crossfitdc.blogspot.com for some sexy ass pictures as well.

Got the GF to do a modified Cindy yesterday:

Max rds in 20 min:
6 jumping pullups
6 decline pushups
6 squats
100 m run

She did 10 in 16:42 and died, pretty good start though since she has worked out a total of 5 times in the last six months.

I did normal Cindy, 18 rds.

Merry Xmas.

CrossFit Total

Uncategorized | Posted by brianpcf
Dec 21 2007

I had an interesting thing happen to me the other week when the CrossFit Total was on the WOD. I got exactly the same score in November of 07 as I got in March of 07. Needless to say I was a little dissapointed (815 was my total, btw).

So I did a little digging and I think I’m not the only one that had this happen.

http://www.board.crossfit.com/showthread.php?t=24354

I feel like I did a decent amount of the heavy stuff, but I also definitely think I can look back at the last year and say that I skipped more heavy days than I did METCONs.

The 11th Element of Fitness: Intelligence/ Partition Scheme for WODs

Uncategorized | Posted by brianpcf
Dec 21 2007

This is a great post by Maximus Lewin at CrossFit Eastbay.

http://www.crossfiteastbay.com/2007/11/the-11th-paramater-of-fitness.html

Terrific examination of partitioning or “pacing.”

Also, check out his Zone Diet Blog, great resource for people trying to execute Dr. Sears Zone Diet.

http://crossfitzonediet.blogspot.com/

A Rower’s Question

Uncategorized | Posted by brianpcf
Dec 21 2007

A friend of mine from school asked me how to incorporate CrossFitting into his rowing schedule, which he does three days a week:
___________________________________________
Brian,

I guess I’m just curious what it’s all about, what you need in order to do it, etc.

I also don’t have any equipment—I generally use the St. John’s gym, but I can’t get there every day. You know of an article that can give me a good overview and know what the commitment is?

Thanks for asking,
Nathan
____________________________________________

Nate,

CrossFit is: “Highly varied, if not random, functional exercises performed at hight intensity.”

High Inensity, correlating to power, is expressed as:

P= F*d/t

or

Power = Force * Distance/Time

And Force*Distance=Work.

What does all this math mean? Don’t worry about it. CrossFit considers itself a “black box” of fitness. We have input, we have output. Something happens in between, but we don’t care what it is as long as the output is: observable, repeatable, and measurable.

If you’re starting to see some scientific basis, your catching on.

Also, CrossFit takes advantage of a “scientific community” approach to fitness. Everything is on the website. There’s no “Just pay $19.95 for 6-pack abs!” Their program, hypotheses, and results are all on the website.

Anyway, they can explain it better than I can, so go to:

http://www.crossfit.com/cf-info/start-how.html

Read this section and the .pdf at the bottom. SJC gym should have pretty much everything you need, this is not a gear intensive program. Look in the FAQ section for substitutions if they don’t have some gear that’s called for in a workout. If you aren’t familiar with some of the exercises, look at the Exercises and Demos section. And obviously if you have questions, just ask me. Or you can post in teh comments section of message board on the site.

Bottomline: Nutrition is your foundation, as it says on the Start Here section – Meat and vegetables, seeds and nuts, some fruit, little starch, no sugar.

Next: Read the WOD, do the WOD.

That’s it, “3-2-1, go…”

Brian

____________________________________________

Brian,

Thanks. Helpful. I’m wondering how it can incorporate with my rowing workout schedule. I need to do specified row workouts 3x/wk. Can I just to the WODs on the days I don’t row or what? I suppose that would work…

Nathan

____________________________________________

Just do your row workouts MWF, then do TU-TH CrossFit. I would do a Tuesday METCON (Metabolic Conditioning) then a Thursday ME (Max Effort).

But I want you to actually measure your progress with CrossFit. So here’s what you do. Just do a 500m, 2000m and 5000m ERG workout. All max effort, as in you’ve got no more in the tank. Do them all in one workout, and take as much time as you need to get back to a normal hearrate but not so your cold.

Then incorporate crossfit and we’ll measure your progress. Here’s your outline for the next four weeks.

M-Row workout
T- METCON
W- Row workout
T- ME
F – Row workout
S- Rest
S- Rest

On all the CrossFit days I want you to do the CrossFit Warmup (http://www.crossfit.com/cf-info/faq.html#General7). We’ll scale to what I assume is your level, but give me feedback on this and we’ll adjust:

3 rounds of 10Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)Overhead Squat with broomstick Sit-upBack-extensionJumping Pull-upJumping DipNote that for a workout that’s dip or pullup-centric, you might want to do something else in the warmup.

You can find descriptions of everything in the Exercise and Demos section (http://www.crossfit.com/cf-info/excercise.html)

Here’s your specific workouts to be incorporated in the next four weeks. All the girls names workouts can be found in the FAQ section (-info/faq.html#WOD0″>http://www.crossfit.com/cfu003cWBR>-info/faq.html#WOD0)

Week1
Fran
Deadlift 5-5-5-5-5

Week2
Cindy
Squat 3-3-3-3-3-3-3

Week3
Helen
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Week4
Diane
Front Squat 5-5-5-5-5

All the details for these girl-named workouts can be found on the link above. For the other stuff look at the videos section. Your doing that on thurs and that is your ME or Max Effort day. Do as much total weight as possible. So probably a good idea to progress up so that your best set is your last. As far as scaling (all the girl names workouts must be scaled at first, these are designed for elite athletes) go to the BrandX Forum and search for the specified workout in their message board
http://www.crossfit.com/cf-info/faq.html#WOD0 ).

Week1
Fran
Deadlift 5-5-5-5-5

Week2
Cindy
Squat 3-3-3-3-3-3-3

Week3
Helen
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Week4
Diane
Front Squat 5-5-5-5-5

All the details for these girl-named workouts can be found on the link above. For the other stuff look at the videos section. Your doing that on thurs and that is your ME or Max Effort day. Do as much total weight as possible. So probably a good idea to progress up so that your best set is your last. As far as scaling (all the girl names workouts must be scaled at first, these are designed for elite athletes) go to the BrandX Forum and search for the specified workout in their message board ( http://forum.brandxmartialarts.com/viewforum.php?f=16&sid=74059d7b82f8aa7e7fa9cdcec3157228).

This isn’t as hard as it sounds. Just press the “I’m going to try this button” and do it. At the beginning of your fifth week, do the 500m, 1000m, 5000m ERG workout again. Note your time. If you haven’t improved at least 10% in each of these distances, then call me a liar and never do CF again.

Brian

The Kipping Pullup

Uncategorized | Posted by brianpcf
Dec 21 2007

I get a lot of questions about this, no better source than Annie:

http://media.crossfit.com/cf-video/CrossFit_KippingPullupStep1.mov
http://media.crossfit.com/cf-video/CrossFit_KippingPullupStep2.mov
http://media.crossfit.com/cf-video/CrossFit_KippingPullupStep3.mov
http://media.crossfit.com/cf-video/CrossFit_KippingPullupStep4.mov

Enjoy.