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