Just to be clear, if you are doing CrossFit, you are training like an athlete. As an athlete, you need to fuel yourself properly. Today, we will be presenting a nutrition seminar in each class. There will still be a WOD and all that good stuff. We'll take the end of the class to go over it.
This is the CF Football Nutrition presentation. CF Football is basically a CrossFit program for professional, collegiate, and amateur athletes. Since we are all amateur athletes, we need to learn the best way to eat! Their nutrition prescription has been tried and tested throughout the years. This is the current template that they use today.
What are the biggest mistakes that CrossFitters make when doing a Paleo type of diet? Come in to find out!
I was kind of bothered that I heard in the gym, 3 separate conversations, in one day, about getting too muscular and/or getting bulky yesterday. I get it, I've been there before. I was brainwashed by society to think a certain way. We are programmed to believe that certain body types equals beauty or sexy.
Before CrossFit, I spent years at the globo gym being a gym rat. I actually tried really hard to get a six pack. I did all the ab workouts and never succeeded. It's actually kind of funny because I had given up on it and realized that a 6 pack doesn't necessarily mean fitness. I transitioned into CrossFit and focused on performance goals not image goals. Guess what?! I got a freakin 6 pack!
By the time I got one, I didn't give a damn about it. Focusing on image goals is no way to train. That's the wrong mindset. It should be about performance and health. That old 6 pack goal was only to feed my ego. This got me thinking though... why does everyone think that a 6 pack means elite fitness? It is definitely more of a bodybuilding specialty than a fitness attribute.
There are many pro athletes that are athletic and fit that don't have 6 packs. Take a look at MMA fighters, many of them don't have six packs. This is true with all high level athletes. There will be some genetically ripped athletes while most are pretty "normal" looking. 6 packs don't mean jack in athletics and it shouldn't.
I have been working really hard to become more fit. My goal is to build a lot of strength and power to become a complete athlete. Those two components are my biggest weaknesses. I have become much stronger, more powerful, and a better athlete than I ever could imagine. All aspect of fitness and athleticism has improved since my 6 pack days. I would kick my skinny 6 pack ass if I went back in time(like in a fight or in any sport). My body comp has changed and I lost my 6 pack. Once again, I could care less because I am proud of my hard work and performance improvements.
People should be focused on their fitness goals and be proud of their hard work. Whether you are a bodybuilders, endurance athlete, weightlifter, CrossFitter, powerlifter, etc., focus on being the best at your sport. Your body will image will change to adapt to your training. Athletes are dedicated and hard workers. They should be respected for that not judged by their body composition.
The first thing, that is a must in my opinion, is that everyone should stop worrying about what other people think. Be proud of who you are and what you do... not what you look like. I think I was one of the most comfortable guys in my singlet. Why? Because I know that no one really cares, most people are too worried about themselves to even notice. There will always be haters but that's their issue, don't let it bother you.
The second change is that everyone should stop judging others. I used to say bodybuilders are too big and endurance athletes are too thin. Why do I even have a say? Who am I to judge what others do? I was just being a hater.
This image issue is very common. I'm glad I was able to wake up and see that. Just work hard and be happy with you... no matter what. You might get a 6 pack, you might not. It really doesn't matter.
This whole getting bulky thing still doesn't make sense to me. How ripped does one girl get till she is considered bulky? There isn't a definitive answer because it all goes back to judgement. If you think someone is too bulky then you become the hater(it's more like jealousy). You know how hard it is to gain lean muscle mass? People mention getting bulky like it's a simple thing to do. Those that are dedicated enough to training and understand the importance of hard work will fall under the category of, "WTF is getting bulky?"
I found this old blog article below. It's one of my favs because it's from our veteran CrossFit Sun girl members. They collaborated and wrote their experience about Strength, Beauty, and CrossFit.
This is a collaborative blog post from a few of our CFS ladies!
“Beauty is in the eye of the beholder.” Very cliché but yet so true, we all have a different opinion of what beautiful and sexy are. When I first started CrossFit, I told my husband “no way do I want to have big muscles. I just want to be toned and defined, but skinny oh definitely skinny. I don’t want to be bulky; I’m not going to be a body builder because that is not sexy.” I’m sure for most of us ladies we’ve found ourselves saying or thinking that too much muscle is not sexy, but for the most part we can agree that being skinny is...or at least I used to think that way. Well throw that mind frame out the window because Strong is the new Skinny.
After being a CrossFitter for over a year, my body has changed drastically and my perception on what I thought was too much muscle has also evolved. From the muscles, the curves, the strength, the endurance, the bumps, the bruises, the calluses, the sweat, the missing of a lift, going beyond our limits, pushing ourselves until we want to throw up… all of that is what makes us beautiful, so be proud of it. You can’t walk into a plastic surgeon’s office and ask them to give you muscles… that is only earned by hard work, dedication, and the right mindset. So go into every WOD with 100% effort; don’t be afraid to move up in weight because of gaining muscles. Your body changing and taking shape is the bonus, you become stronger, faster, and fit…that is the beauty.
NOW LIFT BIG AND EAT BIG BITCHES!!!! Hahahah j/k =)
by Cristina Lucky
I am one of those girls who’ve always had more of a petite physic, so when I first started Crossfit 18 months ago, my goal wasn’t to lose weight but to gain strength and bone density. One of my concerns was losing my slenderness and becoming even a little bulky. Although my sister and other Crossfitters reassured me I’d be okay, I wasn’t entirely convinced especially since none of them were my size. The first year of Crossfit as I got stronger, I noticed my body began to change but rather than look like the incredible Hulk, my physic stayed slender and just became more toned. After being educated on the matter I learned that Men and Women’s chemistry are just different. We don’t build muscle like they do. Now 18 months later, I am 10 pounds heavier, I am proud of my muscles, and very comfortable in my own body. I feel like an athlete and can keep up with my husband in many of the WODS. For women that are concerned about getting bulky, it is true that your body will change, but it will change in positive ways you never imagined that will make you proud of your strength and health.
by Dessie Saeger
Growing up in the korean community I was never encouraged to work out or to get strong. There was definitely a lot of talk about going on diets but never to get strong, toned, defined etc. This type of thinking was hard to shake during the first year or so. I was constantly worried about getting too big or too defined (if that's even possible). There were many conversations with Chung and Mark about these concerns and they always told me not to care, that being strong and defined was a good thing.
Now, as a CrossFitter I look at all my non-CrossFitting friends and all I see is skinny fat. I recently went out for dinner with some college gf's and they were all amazed that I look so "healthy"! Literally they used the word healthy, but really meaning big & bulky in their eyes (trust me that is the korean translation. lol). I literally looked like a giant next to them. Anyway, if this was 2 years ago I would have gone home feeling insecure, worrying that I am woding too much, or lifting too much, but this time I left with more confidence than I started with. I was proud of my CrossFit body, proud of my strong thighs, and arms, proud I could lift more than any of my girlfriends body weights, proud that I was not just another skinny fat but a strong and sexy CrossFitter. It took me awhile to get here and I still have my off days here and there that make me care about my body image more than my performance, but the CrossFit Sun community always brings me back to focus on what's important.
by Lisa Choi
As a CrossFit Sun Coach, I've heard this phrase many times, "I don't want to bulk up, I just want to get toned." Women who fear resembling the Hulk should immediately put that anxiety to rest. This concept could not be further from the truth. It is more difficult to "bulk up" than one might imagine. Growing muscle size depends on genetics, your training regimen, nutrition and hormone response. Women are from planet Estrogen and men are from testosterone.
I read in a magazine a while ago the top 8 reasons why women should lift heavier weights:
You'll torch body fat
You'll look more defined
You'll fight osteoporosis
You'll burn more calories
You'll build strength faster
You'll loose belly fat
You'll feel empoered
You'll prevent injury
Don't we all want the above? I think so!
Ask anyone who has been CrossFitting for a while and they will agree that building strength is not something to fear but something to embrace and be proud of. You don't even think of it, all you focus on is getting more proficient with the movements and increasing your time and the bonus part of it all is that you getting stronger.... and as a result much healthier. Embrace your strength!
by Michelle Beaton
“I want to be lean and toned, not bulky.”
“I don’t want to gain huge amounts of muscle mass.”
“If I increase weight I’ll start to look like a bodybuilder.”
Have you heard these excuses before? I have. I have because I said them when I started CrossFit less than a year ago. I must admit, I was afraid to use more weight during WODs because I didn't want to get big and bulky. Using a bar greater than 15lbs wasn't even an option for several months (yea, that 15lb bar was my security blanket). One night my husband suggested that I start adding more weight to my workouts. “But I don’t want to get big and bulky!” I told him. He said, “look around, are any of the girls big and bulky?“ He was right. Nobody has that crazy female bodybuilder body that I was envisioning myself becoming. Everyone looks healthy, strong, yet still feminine. I decided to just go for it and see what happens.
Fast forward 8 months later and I feel healthier, stronger, more confident, and NOT bulky. I even lost that pesky bulge in the middle section (you know what I’m talking about)! Once I stopped worrying about getting big and bulky, I was able to focus on improving my performance and challenging myself in WODs. I actually enjoy lifting heavier weights and getting those PRs now! All of that has resulted in a better and more improved me. What do you know? Those "constantly varied" workouts do work! So don’t worry about adding those 5/10/15lb weights or pushing yourself to the limit during WODs, ladies. Trust me, you will look and feel great afterwards!
by Meilly Dun Smith
WOD
CrossFit Burn!
Training vs. Testing
We typically have the training mindset, focusing on form and technique. Today is all about testing. Let's go all out today to test ourselves! Have fun with it and test drive that engine you've built!
"Fun and Easy"
Sorry no details, just be prepared for a good burn!
The Double-unders skill cycle was a huge success. Many members got their first double-under during this training cycle! There were also a ton of PRs when we retested it. So what's next?
The next skill cycle is going to be the Functional Strength Cycle. Strength is one the most important skills in fitness. It also takes the longest to build. Being stronger will make every thing you do in CrossFit easier. It seems like the popular/famous movements in CrossFit are either bodyweight or lightweight exercises. You know, the wall balls, burpees, kipping pull-ups, double-unders, box jumps, etc.
What about the back squat? It's rare that you hear that the "Back Squat" is my favorite movement in CF. I bet the majority of you don't look forward to it when you see it on the whiteboard. I think it's just a misunderstanding. This movement may be the most important movement we do. It might not be as fun as a wallball but how do you think you get better at wallballs? You improve your overall squat mechanics and strength with the back squat... that's how you get better. This is the case for most things CrossFit. Get functionally stronger and everything improves.
This next cycle will not only focus on strength but also allow us to focus our weaknesses. Doing these strength movements regularly will give us time to fix the mobility, imbalance, and stability issues. No more hiding from them =)!
Take your strength training seriously! It is the key to unlocking your true potential.
WOD
Skill Session
Breaking down the different squats and going over technique. We will also be going over the Press and Push Press
Conditioning
You will apply what you learned in the squat and push press to do a WOD. Focus on the technique for every rep.
On September 1st, 2011, my mother lost her brutal battle with cancer. I was very close to her and it was, without a doubt, the most difficult thing I have ever experienced. She was only 61. A few months later, my friend convinced me to try CFS. It quickly became my “therapy” and really helped get me through that difficult time. It still helps! Beyond the WOD’s, the CFS community is really supportive and amazing.
I am sharing this because Mother’s Day has been a bit of a downer since I lost my mom. I have 2 awesome little boys (both love burpees, weird) and I want to celebrate the gift they are as well as the gift my mother was and still is. So instead of sitting around having a pity party, I decided I had to do something.
The something: A food drive. To support Mama’s Kitchen.
Mama’s Kitchen is a non-profit organization that brings meals and groceries to people throughout San Diego with cancer and HIV/AIDS who are not able to cook for themselves.
There is a collection bin at the box for donations. They are looking for specific non-perishable items as follows:
canned tuna fish
jar of peanut butter
jar of jelly
canned salmon
bottle of cooking oil
spaghetti sauce
canned fruits
canned soups
canned chili
box of cereal
Thanks for supporting me with this project.
WOD
Skill Session
Barbell Complex - Deadlift, Hang Power Clean, Push Jerk
I'm going to keep it simple. What we do in CrossFit is focus on basic human movement(functional movement). At CFS we focus on performing these movements with good form and technique. We focus on getting our bodies into good position so that we can utilize it efficiently. This doesn't start and end in the gym. We use our bodies all day long, so why not practice good form and technique all day long? There is only one answer to this question.... Laziness!
Do you have tight shoulders? Is it hard to overhead squat? Having bad posture is like doing MWOD to get a rounded back, all day long.
This can cause you all types of problems when squatting, running, jumping, CrossFitting, and pretty much everything that requires you to be on your feet. Ever experienced some plantar fasciitis?
It is important to correlate fitness with health. Take a look at the chart above. The more "fit" you are the further you are from "sickness." If you are "Fit" then your health has to go down to "Well" before even getting to "Sick." Does that make sense, or Did I lose you?
CrossFit is a lifestyle because we are trying to improve quality of life. Quality of life isn't a 1 month, 6 month, or 1 year goal. We don't want to be fit for the next 5 years and then stop being active. The CrossFit lifestyle is a pursuit of fitness to enhance/maintain health. This is a life long process.
When we get older, things are going to steadily drop off. The key is to build a big base of fitness and health so that you have enough for the drop off. Think of each workout and Paleo meal as a deposit in your bank account of health. You want a huge amount of savings so that your body can still be functional when you get older.
The point I'm trying to make is that we want to be able to walk, sit, stand, pick things up, be self sufficient, etc. when I'm 90+ years old.
Let's use some of the 10 General Physical Skills, that we train daily, as examples. I have a deadlift that is over 400lbs. I know that when I get to 60 years old, there will have been a steady drop off in my athletic ability(fitness). How far will my 400lb lifting strength fall off unit I can't lift groceries or grand kids? Probably never, b/c I will continue to workout. Now let's take an average person that doesn't workout. I bet the general population can't even Deadlift 50lbs with good form. These people that never workout only have a base of a 50lb lift. As they get older, there fitness level will drop off like everyone else. Since they have a lower base level of lifting strength, 50lbs, lifting objects safely will be difficult to do at an early age.
In one of Coach Glassman's lectures, he talks about elderly people that need nursing homes. He says most elderly people don't go to nursing homes because of an illness, it's because they can't get off the couch without assistance. Think about that for a second. Your quality of life is gone when you can't do things on your own. If you have a 200-300lb squat, it will take a long time before you whittle down to not being able to get off the couch(squat).
The more fit you are the healthier you get. Working out isn't just being athletic or looking good. Those are just perks!
CFS Benchmark Week "Red Line"
We are doing max effort sprints, but not traditional sprints. These are CrossFit movement sprints. You get to perform each movement for a Max Effort 1min sprint. Then you get 2 min of rest. With groups of three, 1 person goes while the other two count and watch the clock. Then the next person goes. This allows you to max out for 1 min and rest for 2 min. The goal is to keep intensity high and build confidence in movements. Once you know you can nail 30 wall balls in 1 min, you will know that you have the capacity to one set anything under 30 during regular WODs.
"Red Line"
Perform each movement MAX EFFORT for 1 minute each.
Max Reps Double-unders
Max 400m Run (this is only a 1 round effort)
Max Reps Burpees
Max 20 yard sprints
Max Wall Ball Reps
2 rounds and try to beat your first score. Highest Score for each category.... get on the leader board of the day.
As you can see, we have new PR boards up at the box. A quick shout out to Andrea for making those. This is another one of those successful training elements from CFS R&D. Right when we started using it for R&D, everyone's #s skyrocketed. It is motivating to see your numbers change when you get a PR. It's the same type of feeling you get when you PR Fran or Cindy. Also, without going too deep into it... "strength" is one of the most important indicators of your fitness progression.
There are a few rules though:
You MUST have 3 months of CrossFit Sun experience before putting your name up on that board. PRs are fun and motivating but it's never the focus. We value form and technique more than #s. We believe that it takes about 3 months to get the technique down and establish some accurate baselines.
PRs are in black and Biggest lift is in Green.
Only full range of motion reps count.
The last skill was a 3 week cycle of Double-unders that we all loved. The next cycle will be a strength cycle!
