6 Myths of CrossFit

6 Myths of Crossfit Explained

     Crossfit is an evolving fitness idea that is beginning to catch fire across the world.  For those of you who haven’t heard of Crossfit it is an intense type of fitness regimen that has affiliate gyms all across the world.  The program is designed to get you in the best overall shape possible.
    
     You will see different workouts everyday and you will challenge yourself greatly, but the prize is weight loss, fat loss, muscle gain, and confidence through achievement.  Of course with an idea that is somewhat extreme like Crossfit there are plenty of naysayers and myths about it that are out there.
    
     Here are 6 “myths” that I hear all of the time about CrossFit.  I will be objective and present very real facts and unbiased opinions.  I also want to be clear that I am speaking about the experiences that I have had in our gym.  I always recommend that you do your research and feel comfortable with the gym that you go to.  It is important that your coaches have your short and long term interests in mind with their training program.  Here are the myths:

1. CrossFit isn’t for beginning athletes or people who haven’t worked outbefore: FALSE: We have people who have come in with zero workout experience that have turned into wonderful additions to our gym.

Some people with no experience have tried it and either didn’t like it or weren’t willing to work hard so they didn’t last.  But, those people who want to change their life and are willing to work hard can try CrossFit and end up loving it

2. CrossFit isn’t designed for women: FALSE : We have more women in our CrossFit program than we do men.
While the workouts are hard and we use free weights I have found that many women embrace the training because they feel stronger, more confident, and they understand that it is necessary to use resistance to change their body’s makeup for the better.

I have also found that women love being on the clock in a competitive setting.  While it doesn’t matter who wins a workout, the environment is wonderful to push yourself and our women love it

3. CrossFit is going to make me too muscular (typically from a female perspective): FALSE:  There has been a great deal of research done on what types of workout programs do what to your body.

There is a very good reason why many bodybuilders do slow sets of about 12-15 reps of a lift and then take time in between.  That type of lifting is designed to “hypertrophy” the muscles.  In other words, it is designed to make muscles bigger and more defined.  CrossFit lifting regimens are designed to be very high intensity and very diverse.

This type of training is great for weight loss and toning.  If you decide that CrossFit is a sport that you want to compete in then you may decide to increase your training, your lifting weights, and your set counts, but until then there are no ladies in our program that are overly muscular

4. CrossFit will make you tight and inflexible: FALSE:  Speaking from my own personal perspective, I am more flexible today than I was before I did CrossFit.  The reason that people get more flexible is because we always do a dynamic warm up which gets your blood flowing and sends your muscles through ranges of motion.

A great deal of research has been done regarding flexibility and it has been shown that dynamic stretching is far superior to static stretching for most athletes.

At the end of a workout we will do a bit of static stretching, but the dynamic warm up coupled with exercises that force you to become more flexible help make our athletes more flexible, not less

5. CrossFit can’t help you with your other sports such as marathon running: FALSE:  I have had many 5k, 10k, ½ marathoners, full marathoners come into the gym looking to run better.

Most of them come in because their bodies can’t handle the extreme mileage that they are putting their bodies through.  In every case thus far we have been able to cut time off of their runs, typically cutting a great deal of time off.  Now, in fairness, I have done a great deal of research into the biomechanics of proper running form and I work with some of my runners on their technique.  But, CrossFit is a wonderful way to supplement your training runs.

Not only do you train your aerobic threshold with challenging workouts, you train all of your important running muscles.  We train every piece of your core (low abs, obliques, low back, glutes, thighs), we train smaller muscles such as your calves and shoulders (front and back), and we train your explosiveness.

Many runners simply go out and run because they believe that that will make them faster.  In the beginning that works but then to increase intensity you have to run farther and farther and faster and faster.  It is very difficult on your body to run that far.  A far better strategy is to train all of the muscles in your body, train your technique, and train your speed (not by running) so that when you go out and run you can be more efficient and more comfortable.  It works

6. All CrossFits Are The Same: FALSE:  Because CrossFit is such a broad way of working out there major differences from box to box. For example some gyms focus more on running and CrossFit Endurance.

Other CrossFit gyms may focus more on powerlifting and West Side Barbell Techniques. Most CrossFit Boxes are somewhat in the middle and focus primarily on Workouts Of the Day (also known as WODS).

Please share this information with friends, family or co-workers who might have the same concerns or questions about CrossFit.

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The Importance of Mindfulness and Intention While Stretching

Tuesday • September 6, 2011 • by cfprovidence
by Tony Kaminski

     When (and it had better be when, not if) you do your mobility work, be it pre-WOD, post-WOD, before bed, or on the clock at work, are you fully present mentally, giving it as much focus as the WOD itself, or merely going through the motions?  Intention and mindfulness are critial to obtaining the full benefit of this important work.  Those who practice yoga know the power of linking mind, breath and movement.
I know that after a WOD the condition of your body may be the last place you might want to focus your mind.  Many would prefer to think about what’s for lunch, chat about that evening’s plans, or about how much you hate burpees/thrusters/rowing, etc, but you will be short-changing yourself and your time and efforts will have been largely wasted.
    
     Instead, begin with simple breathing exercises.  Lie flat on your back, and just think about breath.  Other thoughts will enter your mind; that is fine, just disregard them and get back to breathing.  Once you feel calm and steady, breath in, and on the out, imagine your feet melting (or dissolving, or expanding – any number of visualizations will assist you).  On the next out-breath, your ankles melt.  Then your calves and shins.  Then thighs, hips, stomach, chest.  Shoulders, arms, hands.  Neck, jaw, face, forehead.  Now you’re ready to begin.
    
     I usually spend 5-15 breaths per stretch.  These are slow, deep, controlled breaths.  On each exhalation,  imagine the area being stretched melting (or, again, dissolving, expanding, etc).  Each time you release your breath you should feel the stretch deepen, the range of motion increase.

     Remember that we are not two-dimensional creatures who move in fixed planes.  For example, when stretching your hamstrings from a seated position, try it toes pointed straight up, then turned in, then out.  When stretching your calf against the wall, gently rock back and forth, leaning to the right, then the left.

     Remember also that everything is connected, and that postural changes up- or down-stream may affect the quality and focus of the stretch performed.  For example, keeping the posture of your upper body intact, with proper lumbar curve, is going to give you better access to your hamstrings.  Many people will assume that the farther forward they can reach, the more they are stretching, and so surrender their spine and hunch over.  This is of no benefit, and if anything is encouraging bad habits.  Similarly, when doing the so-called “couch stretch” (back to the wall, knee agaist the wall, targeting the front of the hip, you know the one), the temptation may be to hyperextend the back so as to get the shoulders as close to the wall as possible.  It is the HIPS that must be pressed back against the wall, keep your abdomen “turned on”, and your posture sound (there’s that omnipresent hollow body position again!).  Also along this interconnectedness theme, remember that the hamstring controls two joints, the knee and the hip.  Doing this stretch straight or bent-legged will alter the affct.
    
     These principles apply not only to traditional static stretching but also to PNF stretching, foam roller, or dreaded lacrosse ball work.  Simply lying on a lacross ball and waving your arm around will accomplish little.  Use the same mindfulness, and imagine the area being worked having the same melting or dissolving quality.  Leave that ball in place until you feel like you have released all tension, have completely relaxed the area in question, and have fully accepted the presence of the ball there and are no longer tortured by it.

     Finally, if unsure about exactly what to stretch, I ask myself three questions. 1) What is likely to be sore after this workout?  Ring pushups?  Stretch those pecs.  High-rep power cleans or snatches?  Your traps are gonna feel it.  Heavy deadlifts?  You’d better work on those hammies and glutes.  2) Where are you chronically tight?  It’s always good to work those areas.  For many it will be hip flexors, and once again, hamstrings.  3)  What areas have been neglected lately?  Show them some love.
    
     Remember that a muscle is much weaker toward the end ranges of its extension and flexion (this is why you might see someone doing partial-range pull or push ups – it’s just easier in the middle-range).  If simply getting into an overhead squat position taxes the limits of your mobility, your weights may not be impressive.  If, however, you can comfortably do dislocates with a much narrower grip than your OHS, you will have the luxury of range to spare and strength to call upon.

http://www.crossfittherack.com/

Lose The Ego Gain The Performance

The longer I do CrossFit, the smaller my ego gets. I still believe in myself as an athlete, but I am realistic about what I can do and don’t feel badly about it.

Losing the ego comes with scaling WODs. As I do CrossFit, I learn that sometimes the best thing to do is scale. The workouts are programmed for the elite, not me. If the workout was designed to be a 10-12 minute workout with relatively light weight and done without taking breaks for the elite, then I should be striving to get the same metabolic response to the workout as the elite would- since that is who it is designed for.

For example, if I know elite times for Fran are from 3-6 minutes, that is what I should scale to in order to get close to that time. I would not use a weight or pull-up option that would make the workout last 12-15 minutes. The WOD was designed to tax your body’s specific system that day. Trying to be too macho can ruin the point of the programming, slowing down your overall progress.

It may not be fun or look cool to use an empty barbell on a WOD that I know I can do as RXd, BUT I want to get as good as possible at this sport of CrossFit. That means I need to scale to try to chase after an elite athlete, so the purpose of the WOD can do it’s thing and make me fitter.

Scaling correctly lets you learn about pacing. When you don’t scale enough (or scale too much) your tempo is off and you wind up using too much (or too little) energy. Scaling also avoids over taxing the body, which can lead to overtraining and injuries. That being said, I do not mean you shouldn’t push yourself. The scaled WOD should be pushing you to your limit, the same as it does the elite. Usually scaling make the WOD harder because it is easier to do things right (efficienct) which actually leads to less rest and more work being done.

Lose your ego. Scale your WODs when you need to. Don’t be the one who scaled wrong and always hits the wrong time domains.

CrossFit isn’t just a workout, it is a sport. Sometimes you need a little strategy to get to the next level!

http://www.crossfittherack.com/

Getting Your Life Back - With CrossFit

"People ask you how to train, and you answer, “I look at what you do, and then I do the exact opposite.”

You’ll actually be able to move because your feet will be fast from jumping rope. You won’t be out of breath all the time. You’ll be able to take on any physical activity you want. You’ll be different once you’ve spent time straining to get a rep PR in the squat or pushed a Prowler sled for 40 minutes. Dealing with the idiots at work or your boss will no longer be an issue. It’s hard to bring a man down after he’s had three weeks of personal records in the gym. It’s hard to get mad at the guy who cuts you off in traffic after you’ve left your lunch on top of the hill after bear crawling up it. Who cares about all that meaningless stuff? When your training and your life are moving forward, you certainly won’t.

It doesn’t take a lot to do this. You already give 8-10 hours a day to your boss and to your work. To boredom and to people and organizations that couldn’t care less about you. Then your family and friends get the rest of your time.

What about you? Do you really think so little of yourself that you can’t sacrifice an hour or two, 3-4 days a week, for yourself? This “me” time isn’t spent shopping, watching TV or getting on the internet. You’re spending it reinvesting in your body, building strength, and building character. Kicking ass and training consistently – and with some balance – will do wonders for both your body and your mind.

Get rid of all the meaningless crap in your life and your training. Get rid of the things that bleed your energy in the gym and in life. What’s better for you? The hard push workout or a stroll on the treadmill? What do you think is going to make you better?

Don’t fall for the crap that people are peddling on message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? F- that. I’ve got scars and blood and vomit.

This is a call to arms for some of you. It is for me, too. Stop all the things that make you a pussy and steal your energy.
Get your life back."

http://www.crossfittherack.com/

WHAT DOES IT TAKE TO CHANGE?

CrossFit Lisbeth -Words Of the Day

Change, change, change. We hear it all the time, we talk about it, and we see changes in other people and so we know change is possible. But how do people do it?

What does it take to really change? Not the bullsh** stop and start change, the gas-and-brake pedal revving and stopping of progress that we’ve all experienced. But real, authentic, holy-sh**-look-what-happened change?

Well, change takes guts. Big hairy freaking guts. Most folks don’t get past Stage 1. So swallow hard and man (or woman) up.

Then, change takes patience. Often the hardest part: when you have to keep going, even though you’re only STARTING to see results, whether those results are in your body composition, your mind, or your relationship with someone. Gotta keep the faith.

The third part is the kicker though: Perseverance. You simply have to stick with it. No matter what. Get through the obstacles and over the walls. You have to keep moving forward and live your adaptation. Springsteen (of course) has a line for this: “You can get used to anything. Sooner or later, it just becomes your life.”

And you can get used to anything, so just make sure it’s the right anything. Make sure this life is the one you want to be living. Tim McGraw has a line for this: “And who I am now is who I wanted to be.” Well, holy hell, imagine YOU here. Why the f*** not? Work so that you can say this: Who I am now is who I wanted to be. Country stars (even those married to the hot Faith Hill) don’t have any lock on that one. Make it happen.

So pick the right anything right now. Find the big hairy freaking guts inside you and change. Then breathe and be patient. And then just never quit. Persevere. Don’t end up at the starting line again. Find the goal line. Then PASS the goal line and keep running like the flippin’ wind. Don’t ever let life catch you and the ball. Just keep going . . .

http://www.crossfittherack.com/

 

World-Class Fitness in 100 Words:

• Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

• Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

• Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

• Regularly learn and play new sports.

-Greg Glassman
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CrossFit is one of the truest tests of personal integrity in action.

Integrity: Adherence to moral and ethical principles; soundness of moral character; honesty.

• There are really only 2 types of Athletes when it comes to Integrity; those who have it and those who don’t. Yes, I believe that you fit in to 1 of 2 categories… But remember, you can always change…The first step is admitting you have a problem.
• There will be CrossFitters who cut corners, go through the motions, and are okay with not fully completing a task.  There will be those that might lie just a little and only some of the time. Big cheating, small cheating, big lies, little lies, cutting some corners or just one, missing a lot of reps or a few reps…IT IS ALL THE SAME.
• This topic has been discussed lots of times throughout the CrossFit Community and people often say ‘who really cares, because that person is just cheating themselves and their results’.  But maybe, just maybe, this article will help some individuals recognize what type of athlete they are, and the type of athlete they want to become.
• When I am watching athletes or coaching it is VERY easy to tell what type of person I would want to surround myself with, who I would trust, and which athlete I would want on my team. What type of athlete are you? Are you okay with it?

Type I Athletes: Fully commit to whatever the WOD is for them for that day, whether it is ramping up, rx’d, rx’d+, foundational technique work or a warm-up.
Type II “Athletes”: Complain about a movement or 2 in a WOD, try to skip the ramp-up and technique learning period, or tone-up/tone-down their WOD & quickly identify movements that 'suck'.

...

Type I Athletes: Complete an extra couple of double-unders, pull-ups or wall balls when they have lost count or think they may have missed a couple of full reps.
Type II “Athletes”: Think that when they mess up on the last double under, it is ‘good enough’ & move to the next exercise before finishing the last rep, or are okay with not getting their chin over the bar on the final hard rep.

...

Type I Athletes: Work up to the buzzer, even if it means they will only get 20 meters of the next 200m distance because there is only 10 seconds left.
Type II “Athletes”: Finish the round they are currently on and lay down with a little time remaining on the clock.

...

Type I Athletes: Never ever would consider lying, not even 1 single rep when the coach asks “how many did you get” before writing the score on the whiteboard.
Type II “Athletes”: Justify lying that they got an extra rep, an extra round or lifted a few more pounds because they think “they could have, or should have” or don’t want to look bad.

...

Type I Athletes: Ask their coach to closely judge them, give them pointers and makes necessary adjustments when given a ‘no rep’ call for not getting full depth on a squat.
Type II “Athletes”: Roll their eyes at a coach for correctly judging them, scoring them, or giving pointers on how to get full reps. They try to ignore the coach, hide from the view of a coach and continue to ‘sneak’ through bad reps.

• Okay, okay, you get the point. It is easy to cheat… we all get tired. Someone is beating you, the class is waiting for you to finish, you are sick of doing burpees, your elbows got close enough to full extension, or you forgot what number you were on.

• THE LIST GOES ON & ON PEOPLE. It is plain and simple it takes a great deal of INTEGRITY to be a Type I Athlete, the reward is also plain & simple…deeply fulfilling, gratifying, humbling & satisfying.  Not to mention the physical reward of becoming a faster, stronger, more dominating badass.

My Own Personal Promise of Integrity: I remember in 2005, when I did my first CrossFit WOD on my own with no one watching. I felt like I was going to die and I remember very distinctly how easy it would have been to cheat, stop or do a few less box jumps.  Right then and there, I had my first ‘ah ha’ moment about this sport. It was always going to be easy to cut the corners. I said a personal promise to myself right then & there, upon that realization.
“I will never cheat reps, cut corners or finish early…no matter how bad I may want to, I deserve better than that”. Commit today to your coach, your workout buddies, your box and yourself. Those of you who are already Type I Athletes… keep rocking on.  -Fletcher Fitness-CrossFit Mental

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