SIXTIETH BRO SESSION

5 Rounds for time of:
15 Box Jumps 24"/20"
12 Deadlift 155#/105#
9 Hang Power Clean 155#/105#
6 Push Jerk 155#/105#

For time:
40 Wall Balls 20/14
30 Calories, Rowing
20 Burpees over the rower

2 Rounds for time of:
25 Toes-to-bar
15 Front Squats 155#/105#

*Rest 5 minutes between workouts

THIS BRO SESSION CAN BE DONE DURING REGULAR CLASS TIMES ON SUNDAY MORNING.

       NUTRIENT TIMING

Nutrient intake, like the delivery of a good joke, must be timed just right. This is most important as it relates to your exercise habits. If your goal is to optimize your performance during and your recovery after your workout of the day (WOD) then you need to pay attention to what and when you consume your daily nutrients. One of the more common questions people ask is what they should eat before and or after their WOD.

Never work out on an empty stomach. This is the single most important thing you need to remember. It does not matter if you workout at 5 a.m. and that your goal is fat loss, working out on an empty stomach will hinder not hasten your results. What you should eat beforehand varies depending on who you talk to. Traditional dogma suggests stocking up on some extra carbohydrates (50 grams is a typical recommendation) to maximize muscle glycogen storage. This may work for some and it may certainly prove important during longer duration WODs but protein (15-20 grams is a standard recommendation) can be just as effective. Protein can play two roles pre-WOD. First, it provides essential amino acids to working skeletal muscle that can prevent catabolism during your workout while also accelerating your recovery. Protein will also be converted to muscle glycogen when and where needed through a process called gluconeogenesis. It then becomes a trained adaptation on the part of the individual to determine what their body handles best. Some people enjoy a banana with peanut butter while others prefer a protein shake prior to hitting the gym. Be careful not to overdo it, working out on a heavy full stomach can decrease performance.

Nutrient timing during your WOD is dependent on how long you need to keep up your energy levels. If your workout is less than hour your intra workout nutrition needs will be minimized. You will likely only need to maintain adequate hydration levels. Try to sip water at regular intervals during your workout. At the end of your workout if you have lost a noticeable amount of weight this is due to fluid loss. Make sure to drink about 16 ounces of water for each pound lost. If your WOD is a real grinder or you are engaged in some sort of endurance based WOD you may need intra workout supplementation. The threshold here is a workout lasting 90 minutes or longer. Again it depends on who you talk to whether it is recommended to ingest carbohydrates or protein. Here too it is suggested that you try both and see how your body reacts and then develop a plan for such workouts.

As soon as your workout ends it is time to refuel. Strenuous exercise stimulates muscle protein synthesis and this signal is most pronounced in the hour immediately following your WOD. In order to ensure that your body can repair and grow properly you want to consume a mixture of nutrients that is rich in both carbohydrates and protein. Try to consume a meal that has at least 1/4 gram of protein and 1/2 gram of carbohydrate per kilogram of body weight upon completion of training. Then follow this up with another protein and carbohydrate meal two to three hours later.

As for the rest of the day, try to eat meat and vegetables, nuts and seeds, some fruit and no sugar. Sound familiar? It should this is CrossFit’s mantra on nutrition. Want some more specific advice check out the Paleo Diet, Zone or Primal Diet. All three of these are very popular and fundamentally sound on diet and nutrient consumption. Remember, at the end of the day you are what you eat. Put crap in your body and...well enough said.

THE IMPORTANCE OF GRIP STRENGTH

          When is the last time you trained your grip strength in an effort to improve your workout of the day (WOD)? Whether your WOD is a metabolic conditioning mix of rowing, pull-ups and kettle bell swings or a strength challenge like a max dead lift or barbell snatch your grip may be what is holding you back. It is definitely important to focus on the major muscles of the hips, legs, shoulders and arms since they produce the strength and power to move large loads over long distances quickly. However, if you want to crush your WOD and litter the whiteboard with personal records (PR’s) then you must train those forearm muscles too.

          Before you roll your eyes and assume that this will necessitate a globo gym-esque routine of wrist curls, think about how often your grip is challenged in a WOD. There are two types of grip strength necessary in CrossFit: crushing strength and support strength. Crushing strength is best thought of as the strength necessary to squeeze something such as a barbell in your hand as you manipulate it. Support strength is the type of strength used to hold something or carry it. Although support strength is slightly more passive it is just as essential as crushing strength.

          The list of exercises where grip strength is essential includes pull-ups, any barbell work, rowing on an ergometer, farmer carries and ring work to name but a few. However, the importance of forearm strength is often overlooked in exercises like handstands. Here the muscles of the forearms must provide balance and control which can be just as important as strength. Finally, there is a conditioning element necessary for these smaller muscles. Without sufficient endurance in these muscles an athlete will surely be hampered during longer grip-intensive WODs such as rope climbs and dead lifts.

          To improve your grip strength start by manipulating thick handled barbells. These can be bars such as tire axles or fat bars or you can improvise by wrapping a thick towel around a traditional barbell. Start by using this thicker bar once every other week or so in your dead lifts. Shoot for 10-20 repetitions to start but as you get stronger work all the way up to your one rep maximum (1RM). Then try adding a towel to the pull-up bar and follow the same progression. Once you have mastered that try legless rope climbs.

          Grip strength can also be strengthened using exercises such as farmer walk. Grab two dumbbells or kettle bells of decent weight and carry them for at least 100 meters. When that gets too easy try loading up two barbells and carry them the same way. Next try pinching weight plates between your fingers and see how much weight you can handle and how far you can carry the weight plates. If you are stuck in an office during the day try buying a pair of hand grippers. (These are simple implements that are spring resisted and work by grasping, squeezing and releasing). Make sure the pair you get has enough resistance that five repetitions at a time is initially challenging.

          Finally, work those extensor muscles as well. Wrap a rubber band around your fingers and work on spreading your fingers as wide as possible. Look at that as a functional use for all those rubber wrist bands everyone seems to have these days.

FIFTY NINTH BRO SESSION

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 Mile

*you may partition the pull-ups, push-ups and squats any way you want to

WOD DATE AND TIME: MEMORIAL DAY (5/30) @ 8:30AM, 9:30AM OR 10:30AM

CORE TRAINING

           When thinking about or discussing your core it often helps to use an analogy.  Your core is like the foundation of a house.  If the foundation is solid then the house that sits upon it will stand tall.  If your core is solid then your body will perform at its highest level both inside and outside of the gym.  If the foundation is cracked then the house will crumble over time.  If your core is weak then your body will break down leading to injury and lost training time.
  The core is often thought to be just your abdominal muscles.  Technically your core is comprised of all the muscles between you hips and your shoulders.  Some of these muscles such as the rectus abdominus and hip flexors people are fairly familiar with but who has ever heard of their transverse abdominus or their erector spinae muscles.  Even the muscles you might never have heard of deserve proper attention when training the core.
Having a strong core has numerous benefits.  Athletes will see improved performances and decreased rates of injury.  CrossFitters will see improved technique, strength gains and decreased WOD time.  Average people will see improved quality of life, body composition changes and increased energy levels.  The key to all of these improvements can be found in the increased efficiency of movement derived from a stronger core.  This in turn leads to better body control and coordination.
Likewise having a weak core can lead to a number of different injuries.  Chief among these issues are lower back strain, disc injuries, hip pain, pulled hamstrings and shoulder injuries.  Weak core muscles are often found in the posterior chain.  Simply put people tend not to focus as much on the muscles that they cannot see in the mirror.  Everyone likes to train their abs because they want to see a washboard stomach.
The key to training the core muscles is to understand their role and how they function.  Most muscles within the core are designed to eliminate unwanted movement.  If you only train these muscles to perform flexion then they will be unable to handle the stresses of an overhead squat which requires tremendous midline stabilization.  When performing core to extremity movements, think about any athletic movement, the muscles of the core must fire in a coordinated fashion and this must be controlled.  There is a specific sequence that these muscles must work and this is developed through the proper mobility and stability training.
Mobilization and stabilization of the core must be worked into every workout.  The best and easiest way to do this is through a functional warm-up.  Start with some form of cardiovascular exercise to increase blood flow and soft tissue temperature.  Then start activating your core through dynamic stretching and core work.  Choose exercises that will target the muscles you are going to use in your workout.  If it is leg day make sure you stretch and work the muscles of the hips -- hip flexors, glutes, hamstrings and quads.      

FIFTY EIGHTH BRO SESSION

6 Rounds:
2 Squat Cleans 205/145
4 Strict C2B Pull-ups
6 Strict Handstand Push-ups

For time:
100 Air Squats
50 Push Jerks 135/95
100 Air Squats

For time:
500m row
400m run
300 Double Unders

*Rest 5 minutes between each workout

WOD DATE AND TIME: DURING A REGULAR CLASS TIME OVER THE WEEKEND

      CrossFit Is For Everyone

     By its very definition CrossFit is meant to be broad general and inclusive. However, there is a very good chance that if you have seen or heard of CrossFit it then you are intimidated by it. Reebok commercials and YouTube videos feature ultra fit 20-somethings sprinting, throwing weight around and jumping. Visit your local affiliate and you are likely to find muscled, shirtless members writhing around on the ground after a grueling workout. No wonder you think the local globo gym is more appealing.

     Regardless of your background – whether you are an experienced weightlifter, runner, gymnast, or yoga enthusiast – CrossFit can be, and is for everyone. Make no mistake about it, even if you only spend one or two days per week training in a CrossFit box you can certainly stand to improve your skills and conditioning and this will make you even more proficient in your chosen fitness regimen.

     If you come into CrossFit from a weight training background you will immediately have a valuable set of skills to draw upon. Almost all CrossFit workouts draw on a strength element. Knowing how to bench press, squat, dead lift and power clean will allow you to pick up other CrossFit skills much faster. The conditioning elements are where you will be challenged. Moving heavy weights at a high heart rate may initially be disconcerting, but be patient and look to get more comfortable over time.

     Runners also have an advantage when starting a CrossFit routine. Many workouts have a running component between 400 and 5,000 meters. Being able to run faster and with good form when tired is a huge advantage. As an endurance athlete you will also have the mental toughness to persevere through the long brutal workouts. Lack of experience with weight training will likely be the limiting factor here. A potentially weaker core and lack of motor skills will mean you have to spend more time learning to perform weight lifting skills safely and efficiently.

     Gymnasts usually possess an awareness of body movement that makes their learning curve much shorter. Having already developed tremendous flexibility, endurance and stamina gymnasts are often lacking in strength training. However, gymnasts have an almost innate awareness of ideal body positions for maximal force production. This is essential for heavy lifting and power movements and will allow an individual to get stronger faster than the typical athlete.

     CrossFit is about strength expressed through efficient movement. Efficient movement in turn hinges on flexibility and mobility, two skills yoga enthusiasts are masters at. Where a yogi might stumble is with the speed element. Most CrossFit workouts are done for time which is the antithesis of a slow moving yoga workout.

     In the end there is something for everyone. A weight lifter will achieve a more balanced and developed athleticism. A runner will improve mechanics and become a faster runner. A gymnast will get stronger and improve their existing skill set. A yogi will enjoy the symmetry of mental focus and philosophical bliss associated both with meditation as well as high intensity workouts.