More Women of CrossFit

http://www.youtube.com/watch?v=xgyQqhHS1r8

Women and CrossFit

Great article by Mark Rippetoe - must read for all of those who "want to get into shape"

http://www.http//library.crossfit.com/premium/pdf/57_07_Sex_Appearance_Training.pdf?e=1262187305&h=066ed37d466bac660ff5265db830b146

Remember - we train for results, not looks - but looking good comes from training hard and eating right

No resolutions

At Top Gun CrossFit, we don't believe in resolutions - we believe in goals...1 month out, 3 months out, 6, 12...something you can attain through hard work and dedication- once you achieve your goals, you move on to another goal.  And we are here to help and keep you focused. 

Write down a goal for 1 month (1 pull up, handstand, etc)
Write a goal for 3 months (get a muscle up, etc)
Goal for 6 months (deadlift 1.5 bw)

Goals should be attainable and reasonable - in regards to time and ability.

Top Gun CrossFit closed for Christmas

Gym closed Dec 24 and 25, possibly open Sat @ 9 AM - depending on the weather.

Stop by for a free workout !!

Feeling sick from intense workouts ?

Yes, sometimes we push ourselves to our limits - and we feel like heaving during or afterwards.  It's nothing to be ashamed of and it happens to all of us at some time or another.  But why ?

It could be working out on an empty stomach and the resulting low blood sugar.
(always eat a small snack an hour or so before working out)

Exercising on a full stomach can also cause you to hurl - seems obvious
(don't pig out before a workout)

Dehydration and exercising in hot conditions
(not replacing the water being lost through sweating)

Holding your breath during exercising and pushing hard - puts pressure on your gut
(valsalva maneuver)

Change in blood pH due to the anerobic metabolism of pyruvic acid.  If you are pushing yourself harder than usual, your body cannot get rid of the built up Lactic acid - your body is trying to cleanse itself.

It happens - if it's due to eating habits, change 'em.  If it's from pushing too hard, you know your limits.  If it happens all the time, you should consult your doctor, as it may be an underlying medical condition.

Stay hydrated and well fed

Remember, even though it's winter and freezing, you still need to hydrate yourself throughout the day, before, during and after the workouts.  Water is very important for many body functions - including cooling ourselves off when we sweat (come on - you know we sweat during the workouts).  Food is also important - during the holidays it becomes more difficult to eat healthy and maintian healthy weight.  Make sure you have a small snack 1 hour before a workout - as long as it doesn't upset your stomach during the workout.  Some good carbs and protein will do the trick - it's up to you on how you do it, since everyone has different likes / dislikes when it comes to food.

Rest weeks

I am taking the week off from working out.  I generally hit a WOD 5 times a week, with a few missed days thrown in there due to circumstances.  But I haven't taken a long break in more than 3 months - far too long.  I could tell last week that I just wasn't looking forward to pushing myself, that I didn't want to do the workouts.  That's one of the signs of over-training - or needing a rest. 

If you work out 3 x a week, you can go quite a long time without needing a break.  If you work out 4 x a week, I'd suggest taking a break every 3 months - just to relax, renew, get healthy.  And if you hit it 5-6 times a week, I'd certainly recommend taking a break every 7-8 weeks (about 2 months).

Of course, listen to your body and mind - maybe you need more breaks, maybe less.  But take them and don't feel like you're letting yourself down.  You will not lose the gains you have made by taking a week off.  If anything, you'll be able to hit the workouts harder and get better results when your body is refreshed.

Signs you need a break...

Not wanting to workout
Not pushing yourself during workouts / numbers getting worse
Slower recovery
Change in appetite
Change in sleep patterns
Not recovering between workouts
you just know you want / need a break

Remember - rest is good. 

Wolf in my yard

Yesterday I found a wolf in my yard - let's call him Hobbes

Here is Hobbes

 - Hobbes does not CrossFit

My guard dog Layla confronted Hobbes

Layla has been doing CrossFit

Layla chased the wolf Hobbes around the yard

She caught up to him and escorted him out of the yard

She watched him run away through the garage

She wasn't even breathing hard.

Good job, CrossFitter !!!

Proper deadlifts, continued...

Why are people so scared of the word "Deadlift" ?  More than one has told me that the word sounds too mean and intimidating.  Phooey....it's called the deadlift - let's not be all PC and worry about offending or scaring people away with proper terms.

http://www.youtube.com/watch?v=F-EpmigcGCo

Proper Deadlift #2

From Rippetoe

http://www.youtube.com/watch?v=MX8jgCFXYTU

I got my new pull up bars today !!!!!!!

The side bars are 7 1/2 feet high

The end and middle bars are 7 feet high

There is room for 7 and possibly 10 if needed

Thank you Phelan Manufacturing !!!

Next project is to bolt them to the floor and we can use 'em

Proper Deadlifts

After showing you how NOT to do deadlifts, I thought I'd show you how to do them correctly.

Today, proper set up

Mark Rippetoe - authority on lifting heavy weights

Don't let me ever catch you doing a deadlift like this

I will make you do burpees until you are sick - and then force you to practice PROPER deadlifts till you get it right. 

This hurts my lower back just watching - I can feel it tightening in fear as I type...

http://www.youtube.com/watch?v=P0ySblouCKs&feature=player_embedded

Or this - I don't care if you do weigh 150 Lbs and you're trying for 400+ - THIS IS NOT THE WAY TO DO IT AND WOULD NOT COUNT

http://www.youtube.com/watch?v=I4Fm277eIzE&feature=player_embedded

and don't round your back like this guy - now my whole back hurts !!!

http://www.youtube.com/watch?v=Kh5mu2Un_8I&feature=related#watch-main-area

This is why you don't use machines (plus lack of full ROM)

http://www.youtube.com/watch?v=y7_1I-Q4X9g

YOU have no excuses for not exercising / working out

KYLE MAYNARD

I'm too old.  I'm out of shape.  My job takes too much time.  I have kids.  It's too expensive.  The workouts are too hard.  I don't want to be physically fit.  It's too cold / hot / wet / snowy to workout.

People like Kyle inspire me (and hopefully you).  He is not disabled - as a  matter of fact, he's more "abled" than most people I know.  He could have wallowed in self-pity, never taken chances, and never pushed himself.  Yet I find that the people who face adversity in life are often the strongest in not only body but spirit. 

Yes, life can be stressful and time at a premium.  Which is why CrossFit is perfect.  Exercise makes you feel better and CrossFit workouts are very short (sometimes less than 10 minutes - and yes, you can get a great workout in 10 minutes).

YOU HAVE NO EXCUSES. 

Happy Thanksgiving

No posts on nutrition today - throw everything you know out the window and eat to your heart's delight.

Since I missed Tuesday - here is another one

From Japan - again - not for children (ok - not dirty - really - unless you use your imagination -which you should)

http://www.youtube.com/watch?v=HPeHszfF3yQ&feature=related

Another "great" exercise

This is sooooo dirty.....

http://www.youtube.com/watch?v=B5Bi7LamSIU

And NO - WE WILL NOT BE GETTING THESE AT TOP GUN !!!!

Fund Raiser for LumberJack CrossFit

https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=26


This is a fund raiser for the men and women of LumberJack CrossFit based at Fort Hood.  Four of their athletes were killed and many were wounded during the terrorist act.  Please donate what you can to help them and their families during this difficult time. 

CrossFit is known for being a family and a close-knit community.  Let's help those members in time of need.

Thank you.

Mouth exerciser

Functional ???  I guess, if you're a politician....

http://www.youtube.com/watch?v=2zlxVC-1kAs

The week of stupid exercise gadgets - just in time for X-mas shopping

I introduce the Hawaii Chair - one of the many products for your abs.  Why actually do the Hula when a chair can do it for you ?  Cuz you're lazy !!!

http://www.youtube.com/watch?v=E9_amg-Aos4#watch-main-area

Definately NOT a CrossFit Gym

Escalators ??  Seriously ??

Why Lifting Weights Won't Make Women Bulky

http://www.elitefts.com/documents/female_athletes.htm

1.  Women don't have enough testosterone (unless they're East German Olympians).  Testosterone is a male hormone that, among other things, helps to build muscle.

2.  Women bodybuilders take hormones and steriods to build their muscles - it's not natural.

3  Heavy weights promote STRENGTH, not bulk.

4.  Women get toned, not bulky, when they lift weights (see #1)

5.  Bulking up requires more calories than you are burning.  Eating correctly will avoid any excess bodyweight.

6.  Women who think "I'm bulking up !!" are most likely becoming more toned and their body shape reflects that - seeing muscles you always had seems like you gained them - in fact, you simply found them.

Women should lift weights just like men. 

What's your excuse ?

http://www.youtube.com/watch?v=obdd31Q9PqA&feature=player_embedded

Everyone has excuses - but excuses are just that.  They are not reasons.   Don't make excuses about why you can't work out - if he can do it, so can you.  Man up.

HAHAHAHA

First, thank you to http://crossfitsweatshop.com/ for the following graph....notice the spikes for the Globo Gyms just before / after New Years ?  And notice CrossFit's nice steady growth ?  Nice.  Thanks to all the CrossFitters who have made this a successful program - and of course - to Coach Glassman for making this all possible.

(click on graph to get the whole thing to 2009)

More bad news about LSD running training....

Injuries - if you talk to people who run long and slow, they almost always have a nagging injury of one kind or another.  Again - running a long distance is fine and encouraged - just not a lot and not as a means to an end to be "fit". 

http://orthopedics.about.com/cs/sportsmedicine/a/runninginjury.htm

"Running is a sport of passion; why else would we torture our bodies with miles of punishment every day? Running injuries are an unfortunate, but all too common, occurrence."

I think that says it all...

Look at the list - Hip Bursitis, snapping hip syndrom, Hip stress fractures, dislocated knee caps, runner's knee, shin splints, stress fractures, plantar fasciitis...yikes - that's just about half of the listed common injuries.

Now, there is one common injury to sprinters - Hamstring pull / strain...which might be alleviated by proper stretching and warm ups. 

I'll take my chances with the sprinting - less chance of an injury in the long run (no pun intended) and the workout takes half the time, with equal aerobic and better anaerobic benefits.

Sprinting vs Long Slow Distance training

This information is from CrossFit Endurance ( crossfitendurance.com ).  All information here is backed by many, many studies of the benefits of sprinting vs LSD running.  We don't do long distance runs for our workouts, per se.  If you want to run 3 + miles, then absolutely do so on your free time.  LSD running does have it's benefits and it should be done on occassion.  There are certainly benefits to running 3, 5, or 10 miles once in a while - after all, we train across all domains and modalites.  However, I consistently have discussions with LSD runners who claim they cannot get the same benefits from sprinting / intense workouts as they could from long distance running.  No matter how much information I give them, they just don't buy it.  So they run and run, getting repetitive use injuries to their knees, feet, hips, etc.  Of course, it could be a matter of running style as well, but the human body isn't made to run for long distances (if it were, you wouldn't have to "train" for 5K, 10K, marathons). 

Don't fall into the same trap !!!  Here's the link and some highlights I found to be relevant.

http://carolinacrossfit.org/resources/crossfit-endurance-triathlon-and-marathons

Aerobic training has the following benefits and drawbacks:




BENEFITS 

• Increased cardiovascular function •

• Better fat utilization
  
DRAWBACKS

Decreased muscle mass
• Decreased power

• Decreased strength
• Decreased speed

• Decreased anaerobic capacity

• Decreased testosterone levels

 
Anaerobic Training’ has the following benefits and drawbacks.


BENEFITS
– Increased Cardiovascular function — Might require an aerobic foundation depending on sport

– Decreased body fat

– Increased muscle mass

– Increased strength

– Increased power

– Increased speed

– Increased anaerobic capacity
 
Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes!
 

Sunday Heroes

From small and humble beginnings....

Top Gun CrossFit has just started out and we are getting more equipment as the need arises.  Coming soon is a pull up rack that will hold 7 people, 2 more sets of rings, and in the future, a Concept 2 Rower.  Even though it isn't pretty right now, you'll still get a great workout and meet some damn good people.

From small and humble beginnings....

CrossFit can be done anywhere

As Coach Glassman stated, something to the effect - all you need is a weight lifting bar, weights, a pull up bar, rings, a box to jump on, and you have enough equipment to do most of the CrossFit workouts. 

Granted, we'd all love to workout in a well-equiped, clean, bright CrossFit gym.  But sometimes we have to make do with what we have....

(from CrossFit Ventura)

                                                              CrossFit New Hampshire

Army Bases

CrossFit Westside

(CrossFit HQ)

Women and weights

Well, I've gotten some feed back on our workouts / pictures.  So far, in the few workouts I've brought my camera to, we've had workouts using weights.  Some have stated that it appears we lift really heavy weights, women included.  And that can be intimidating.  And many women believe that lifting weights will make them bulky and looking like a body builder.  It won't - women don't have enough testosterone to make big, bulky muscles.

At CrossFit, we forge elite fitness.  Fitness includes speed, stamina, cardio-vascular endurance, agility, strength and power.  To become strong and powerful, you must use weights - and I don't mean 5 lb dumbbells.  Doing endless arm curls and tricep extensions may get you arms toned.  We are not concerned with toning your arms.  This isn't a globo gym.  We are first and foremost concerned with making you fit - moving heavy objects a long distance in a short amount of time = power = intensity.  That is our format - and that's our format because it works.  We want you to be in the best shape of your life and that requires hard work and dedication - not db curls and endless cardio sessions.  Rest assurred, we use weights that YOU can handle.  Remember, it's all scalable to your abilities and fitness level.   

Don't be afraid of going against the grain, doing what you "shouldn't" be doing.  So go ahead and do those deadlifts, presses, squats - mix them with running, pullups, pushups, and burpees - that's what CrossFit is all about.  Seperate yourself from the sheeple and the herd - do what they told you can't be done.  And have fun while you do it !!!

EMPOWERING !!!

Veteran's Day

FREEDOM ISN'T FREE

Thank you to the veterans of all wars, past and present, for keeping America strong and safe. 

Nutrition questions ?

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

Curious about proper nutrition ??  Check out the nutrition page at CrossFit.com