See You Soon Pig Pen

The 2013 summer CrossFit season is upon us. This means a few things – competitions, fun events at Raleigh CrossFit and some really hot training.

We also wanted to let you know that Coach Cliff has been accepted as an intern with Europa, a national distributor of sports supplements. He is participating in this opportunity as part of his final graduation requirements from NC State. He will sadly be away from us in Charlotte until the second week in August. The good news is – HE WILL BE BACK! However, in his absence, he wanted to share with you his thoughts and thanks. He didn’t have the opportunity to share this with you all before he left.

 

To My Raleigh CrossFit Family,

Thank you for all the great times over the past year. It has been an honor getting to train and coach beside you. I look forward to returning in August to an even bigger, faster and stronger RCF family. With love – Cliff, AKA “Pig Pen”

 

We are looking forward to having you back Cliff! Additionally, upon his return, Cliff will be taking the role as lead coach and Director of the CrossFit Kids and Teen program.

 

I also want to take the opportunity to say how excited I am to have such a dedicated and passionate coaching staff. Bobby, Cliff, Chad, Zach, Mike, Errikos, Josh, Amber and Kim genuinely love and care about the Raleigh CrossFit athletes and their success. Each and every coach wants the opportunity to coach you all every class and that is amazing. They love what they do and you as athletes at Raleigh CrossFit fuel their determination to be the best coaches they can be.

 

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Mobility & Trigger Point Seminar

Sunday, June 16 at 10a, we will host Devon from Fleet Feet, who will guide you all through a Trigger Point seminar. Come in and spend 45 minutes with a certified Trigger Point specialist. We have several foam rollers, including specific Trigger Point rollers to aid in your muscle recovery. This is a special opportunity to learn how and why you should put those black grid rollers to use!

 

Red, White and Blue Throwdown Event 2

The Red,White and Blue Throwdown Series Event 2 is scheduled for Friday, July 19 from 530-730p. We will not have regular classes that evening. So come on in with your partner. If you don’t have a partner, come anyway and we will find you one. There will be a sign-up at the Tank as well.

Throwdown number 2 will be … STRONGMAN!

 

31heroes

31 Heroes WOD

Saturday, Aug. 3 at 900a and 1030a.

We are a host affiliate, so click here to register.

 

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent) (Sub is towel pull-ups)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Note: T-shirts and tanks are in so be sure to pick yours up!

Get that Stride Going

Raleigh CrossFit Update:

 

2012 CrossFit Games Open 

The CrossFit Games Open is underway.  We had some very strong performances in WOD 12.1.  The top men’s score out of Raleigh CrossFit came from Ben Bizzell with 132 burpees in the 7 min. AMRAP, while Mollie MacDonald posted the top women’s score at 107 reps.  Bizzell’s 132 reps was also the most in the entire state of North Carolina and third in the Mid-Atlantic Region.  Major achievement for the junior at NC State. MacDonald ranked 133rd out of 1,736 entries in the Mid-Atlantic.  Pretty impressive!

 

WOD 12.2 is underway.

In this workout: Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Raleigh CrossFit athletes have already begun to complete this workout and it is grueling, but many have found out just how strong they are by posting some new PRs and certainly doing so under stress and fatigue, only adds to the awesomeness!  Come cheer on your fellow athletes on Saturday at 1030a if you are not participating.  All that energy really does help to motivate.

 

Here is the schedule for the CrossFit Games Open WOD Competition at Raleigh CrossFit

Heats will begin promptly at 10:30a.  You can sign-up for your heat at the box. There is no way of knowing what times the heats will be run in until the workout is released each week.  Please be warmed up and ready to go by 10:30a or prior to the start of your heat time.

Sat., Feb. 25

Sat., March 3

Sat., March 10

Sat., March 17 (Heats starting at 1030a at CrossFit Wake Forest)

Sat., March 24

We will not be holding a regular WOD at that time, so be sure to get in at 900a if you plan to just participate in a regular workout. The 10:30a class on Feb. 25, March 3, March 10, March 17 (Open only for the 900a WOD, then the Open WOD Competition will be at CrossFit Wake Forest starting at 10:30a) and March 24 will be reserved for the Open Competition. Come WOD at 9:00a and stick around to support your Open competitors!

Endurance Clinic

The Saturday Raleigh CrossFit Endurance run clinic is also scheduled for 8-9a on Saturday.  It could be Raleigh CrossFit filled day if you do the clinic, stay for the 900a WOD and stay to watch some CrossFit Games Open workout at 1030a.  Bring snacks and water, along with your clapping hands and loud cheering voices.

 

Sunday Fun Run

Additionally, the fun run will take place at 1 p.m. on Sunday, March 4.  We will meet at the Harrison Avenue entrance of Umstead Park.  This run is for anyone, so bring a friend and your trail shoes.  Dogs are also welcome. If you haven’t experienced a trail run, you will enjoy being outdoors.  Bring water.

 

From Coach Will and the Raleigh CrossFit Endurance Blog.

 

“From what I’ve been hearing from you endurance athletes and in the limited amount of time I get to watch you run, the Pose method seems to be a success both in functionality and speed. Nobody has yet voiced that they would prefer to go back to heel striking. The question arises then why people continue to heel strike in a run.

 

According to Elite Coach Bobby McGee. A USA Triathlon instructor and coach involved in 5 Olympic games, Haile Gebrselassie transitioned from midfoot striking in the 10k to heel striking on the Marathon and set a record time of 2 hours and 4 minutes. A world record. Additionally accomplished running author Matt Fitzgerald described the risk of achilles tendon and plantar fascia injuries that runners experience by switching to forefoot running.” …

 

To read more visit: www.raleighcrossfitendurance.blogspot.com

 

Jennifer and Jim congratulate Elizabeth after Open WOD 12.1.

*WOD Books are in.  Pick yours up and keep track of all of your accomplishments in your daily training.  $20.00 each.

 

*New t-shirts and Raleigh CrossFit Zippered Hoodies are soon arriving. Get ready to represent.  Both will be grey and both are awesome.

 

A Special Run

Looking for a competitive run with a great cause?  Girls on the Run of the Triangle is gearing up for their 5k race in April.  This program helps young girls develop self-confidence and empowerment through small running groups, all while training to run a 5k road race.

As a Raleigh CrossFit Coach, I support this program.  I was scheduled to be a coach for the Alexander Family YMCA near downtown Raleigh, but could not meet the commitment requirements.  However, I am on stand-by as a substitute coach and fully intend on continuing to assist with the success of this important program for mentoring young girls and athletics.

To show support and register for the race, please visit the link below.  These girls cannot stop smiling after crossing the finish line of their first 5k race.  They began training at the end of January and meet twice per week to work on various skills, including running, but also self-development and social skills.

The registration link is here.

There is a drop down box in Question 2 of the registration site where as a registrant, you can chose the team you would like to support.  Any team is great, but I suggest Alexander Family YMCA.  The Lasater’s (you know Shannon and Jennifer) daughter participates with the program at the Alexander YMCA.

The GOTR YMCA team that raises the most money for the Scholarship Fund will win tickets for their team, coaches and one parent per girl to see the Durham Bulls game on May 5.  Additionally, the GOTR (eh hem, the Alexander YMCA) team with the most participants in the 5K will win a Planet Smoothie smoothie party.  Let’s help them raise the money, as well as gain participants.  Endurance folks – this means you!  Sign up!

To donate to the scholarship fund go to http://www.active.com/donate/gotrtrispring5k2012.  Across the top, click the search button and then choose Alexander YMCA.  Feel free to share the link with your friends and GOTR supporters.

 

Girls on the Run Spring 5k and Fun Run

Saturday April 14th at 9am

American Tobacco Campus

Durham, NC

 

Sunday, April 1 - Raleigh Rocks 5k/Half-Marathon

No April Fool’s Day joke here!  Put those running skills to work at the Raleigh Rocks 5k/Half-Marathon.  Register to dominate this race with Raleigh CrossFit.  This is the perfect race to put all your focus on during your 6-week endurance training.

April 14-15: USA Weightlifting Sports Performance Coach Level 1 Certification

Two-day certification (click for more info.) The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions.  Participants will gain base line knowledge about the programming of training and technical rules.  The course includes theoretical classroom, and practical hands-on portions.  Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based.  It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.

To register, click here.

Get farm-fresh veggies, meat, poultry and eggs delivered right to the Raleigh CrossFit facility.

Check out this link to learn more.

Josh carries his plate on the 400m run.

Having Fun Yet?

“I asked a ref if he could give me a technical foul for thinking bad things about him. He said, of course not. I said, well, I think you stink. And he gave me a technical. You can’t trust em.” ~ Jim Valvano

 

Come on, you know you wanna smile, or at least smirk a little at that quote. Not everything has to be so serious.
I put up quotes about motivation, character, will power, strength, positivity, etc. All of those quotes are great insights into tapping into your inner-self, but they are just words after all.  You still have to do the do.

 

Have you asked yourself lately if you are having fun?

 

Are you where you want to be with your training?

 

If the answers are yes, then keep on it.

 

If the answers are no, when was the last time you remember thinking yes?

 

Everyone should re-assess things every now and then to determine you are happy where you are at and where you are going.

 

CrossFit workouts are supposed to be mentally and physically challenging. They are also supposed to be fun.  Grit your teeth, sweat and breath heavy during the WOD, but in the end, you have a couple of outcomes to consider.

 

-       Were you pleased with the results? It’s ok to say yes or no. With the inner competitor in all of us, we know we want more next time.  In that same thought process however, we should know that we did all we could in those 10 minutes and 30 seconds of work.

-       Was it fun? I suppose the definition of fun is different for everyone, but the answer should be yes.  You may not think it was immediately after the WOD, but you did show up for the WOD, so you looked forward to it in some way.

 

“People rarely succeed unless they have fun in what they are doing.” – Dale Carnegie

Did You Know?

Throughout my research and coach training in fitness, sports, exercise, endurance training, strength training, nutrition and much more, I have come across various tidbits of knowledge that either sparks further research, a shake of my head or a little “hmph, I had no idea.” thought.

 

Here are just a few to spark your own reactions.

 

(in no particular order)

* The standard push-up uses 64% of your body weight, while the modified push-up (bent knees) uses 49%.

* 1 original glazed Krispy Kreme donut (49g): 190 calories, 100 calories from fat, 11g of fat, 5g of saturated fat, 90mg of sodium, 21g of carbohydrates, 10g of sugar, 2g of protein. “The only animal by-products used in our doughnuts are eggs (whites and yolks) and dairy products (including milk, butter, yogurt, whey, nonfat milk and nonfat whey). We use vegetable shortening (palm, soybean, and/or cottonseed and canola oil) for zero gram of trans fat per one serving of doughnut. All monoglycerides and diglycerides are vegetable based. Enzymes are also present. The lecithin we use is soy-based. We also use wheat in our doughnuts, including bran, germ, gluten, starch and flour. All ingredients are Kosher, but not all stores are Kosher.” – From www.krispykreme.com  Compare this to 1 serving of spinach.

* Doing only ab exercises won’t give you abs. These isolation exercises don’t burn enough calories to reduce fat. Try CrossFit instead :). We know this, but here is the research: Southern Illinois University study –  14 sets of ab exercises, 5 days a week for 6 weeks. Participants didn’t lose belly fat or shrink their wastelines.

* Did you know this about seeds?

- Chia Seeds: Calcium, fiber and magnesium. Add them to your fruit and protein shakes.

- Pumpkin: Immune booster of magnesium and zinc.  Eat them raw or roast them.

- Hemp: 1 ounce has 11 g of protein. Smoothie additive  or in a stir-fry.

- Sunflower: Roast these fun seeds and enjoy the benefits of antioxidants manganese, selenium and vitamin E. Add them to a trail mix or on a salad.

* Fish oil (omega-3s): Reduces inflammation, either caused by training or stress.  An Ohio State University study found that when participants took 2.5g of fish oil every day for 12 weeks, their anxiety levels dropped by 20 percent. Kids can benefit from fish oil too.

* Anger management. When anger takes a hit to you, take a deep breath to reverse the body’s response and slow your heart rate. Breathe in for a count of 10 and breath out for a count of 10. Continue for 10-20 breaths.

* From MayoClinic.com: The main benefits of stretching are thought to be:

  • Improving athletic performance
  • Decreasing the risk of activity-based injuries

Stretching can help improve flexibility. And better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion. For instance, say your Achilles tendon is tight and lacks flexibility. If you do a lot of hill walking, your foot may not move through its full range of motion. Over time, this can increase your risk of tendinitis or tendinopathy in your Achilles tendon. Stretching your Achilles tendon, though, may improve the range of motion in your ankle. This, in turn, can decrease the risk of microtrauma to your tendon that can lead to overload and injury.

Stretching also increases blood flow to the muscle. And you may come to enjoy the ritual of stretching before — or better yet, after — hitting the trail, ballet floor or soccer field.

Functional movement is the ability to produce and maintain a balance between mobility and stability along the kinetic chain while performing fundamental patterns with accuracy and efficiency. Muscular strength, flexibility, endurance, coordination, balance, and move- ment efficiency are components necessary to achieve functional movement, which is integral to performance and sport-related skills.

* “The greatest known adverse health effects of phytic acid is that it binds divalent minerals (iron, zinc, calcium, magnesium, manganese etc.) making them unavailable for absorption or poorly absorbed in the gut.  Vegetarian diets high in phytic acid from legumes, whole grains, nuts and seeds) frequently result in mineral deficiencies and impairment of health.  In a typical modern day “Paleo” diet (contain some nuts), these mineral shortcomings  are of little concern because meat and seafood (including shellfish) are rich sources of iron and zinc, whereas fresh fruit and vegetables are excellent sources of magnesium and manganese.  Only when nuts and seeds become the dominant daily caloric source would potential mineral deficiencies appear.” – Dr. Loren Cordain

 

* How to create a warm-up. There are many ways to create a warm-up and like anything else there are various opinions on those variations.  In my experience, warming up is essential and helps to not only prepare the body for the upcoming workout, but it can also improve range of motion and reduce injury. I always start with 2 minutes of a monostructural movement such as rope skips, running or rowing. Nothing intense, just slow and steady to gently increase the heart rate. Then I will hit the foam roller for a few to address any soreness from the previous workouts. Tactically, I then want to ensure I target every joint and major muscle group. Shoulders, knees, hips, ankles, elbows and spine. Warming up before and cooling down after a workout.

* Perspective. I’ve talked to you all about this before.  Here is one place where someone else is talking about it. From Performance Menu, Dec. 2011.  “In her work at the Performing Edge in Toronto, Dr. Hays helps athletes break out of self-limiting patterns and gain some perspective, helping athletes recognize that “their performance in that particular moment is not the full definition of them; there are other aspects of them that are also really important and can be valued.” It’s easy to forgot in the heat of the moment, but there are a whole lot more elements and aspects of your life than just your sport.”

 

Learning to coach and learning to train is fun. I may be a coach, but I am also coaching myself.

 

“Another person’s choice is nothing more than another alternative for you to consider.” - Dr. Shad Helmstetter

 

Empower yourself to do the same. Share your own knowledge.  We all benefit from learning from one another.

 

 

CrossFit Raleigh and Christmas Fitness Birthday Celebration

Sunday, December 18 @2pm - Sparians Bowling Alley – Suite 120  141 Park at North Hills Street, Raleigh, NC 27609 (919) 803-3718

It’s free, so bring your game face and let’s bowl!

Can You Race? – If You CrossFit, Yes You Can!

 

Many of you have asked, “Can I run a 5k?” or “What do I need to do to train for a 5k?”  There are a couple of answers that can be provided. One involves a follow-up question. “What are your goals with the run?” To simply answer the two questions, “Yes, you can run a 5k if you have been CrossFitting 4-5x a week for 2 months. And to train for a 5k, continue CrossFitting.”  If your goal is sport-specific, meaning you want to achieve a specific goal related to time, then a more sport-specific training program (i.e. a 5k run program) can be added to your current CrossFit training.

 

From CrossFit Endurance

 

How am I going to become efficient at running if I am not running long distances? CrossFit avoids this to avoid third wave adaptations (see below) so as to produce athletes that are “generalists” rather than specialized in one area. By CrossFitting you will retain the generalist approach. While completing focused anaerobic endurance training you will develop the third wave adaptations necessary to become efficient at your sport/s.

Third wave adaptations occur through repetitive exposure to movements. It allows the body to become extremely efficient at movement. In endurance training the traditional belief is that the more you run, the more efficient you will become. This is not correct. Studies show that running economy will be improved more through anaerobic training than endurance training (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.).
Stamina replaces LSD or aerobic training!

 

To read more go here.  Grab Coach Chennelle, Coach Will or email us to learn more about endurance training or triathlons.  Let’s get racing!

 

In Their Words…

What type of sport-specific training did you do to prepare for the City of Oaks race? Meaning, did you do any distance running prior to and if so, how much and when?

Barden: I did absolutely no distance running before the race. I was simply attending crossfit five days per week. While the endurance required to run just the 10k was taxing the body in a different way, I did not find it terribly difficult.

 

Jen. B: I did not train specifically for this race with running. My only “training” was 4-5 classes / week at CFR!  I felt “ok” about it because I have run half marathons before and I knew mentally what to expect (which is a huge part of it for me).

How did you feel during the race?

Barden: From miles 1-3, I was fine and exhilarated. 3-5, I began to breakdown a bit but did not stop. And the final mile, just the thought of finishing such an awesome feat was motivation enough!

 

Jen B.:  During the race I felt really good up until the 10 mile mark. That’s when my leg muscles were feeling exhausted and I could feel my body slowing down a lot. I knew that quitting was not an option so I kept going.

 

 

Any thoughts during the race about your training? Did it prepare you as expected?

Barden: “Keep going dammit!” I did stretch for about 20-30 minutes before. Hamstrings and quads mostly, I probably could have done more with hips as my butt eventually started hurting.

 

Jen B.: I decided to sign up for the race the day before. Of course I wished I had at least a few “long runs” under my belt but hadn’t made the time to work them into my schedule.  Since I did not specifically train for running a 31.1 mile distance, I wasn’t as prepared as I would like to have been. However, I feel strongly that my training at CFR was great preparation for a race like that. Having that “strength and endurance” piece to get you through is key! I have run half marathons in the past where my only training was running and they were difficult. It’s not just running that prepares you, it’s your pshycial strength and endurance that gets you through. For my next 13.1 mile race I will train by continuing to crossfit, adding a long run during the week, and some additional sprint work outside of CFR (and hopefully not wait until the last minute to sign up!).

 

How did you feel immediately after? Include personal feelings here in addition to physical.

Barden: I felt great afterward! A little spacey and hungry perhaps.

 

Jen B.: After crossing the finish line, I was pretty dazed and out of it.  All I could think was [in robot voice] “must get water and bananas.” I felt relieved it was over and proud that I had finished!

 

The day after, how did you feel, muscle-wise?

Barden: The day after was rough. My right knee experienced limited range of motion. I hobbled around work all day. It cleared up later in the evening with a little rest and continued, slow movement of the joint.

 

Jen B.: I was extremely sore. My legs, especially my calves and hamstrings, were shot. In past 1/2′s where I’ve trained, my recovery was a lot quicker and by the next day I was good to go. If I learned anything from not training (i.e. running), it’s yes, I can run a half marathon by simply crossfitting regularly which is amazing to me! However, if I want to make the last few miles easier on myself and my recovery quicker…then I need to add in some long distance running to get my legs ready (and sprint work to better my time).

 

How has the recovery process been?

Barden: Other than the knee for about 12 hours, great!

 

Jen B.: It’s been long, about 2 days of extreme soreness. Today is Day 3 I feel so much better!

 

 

What did you do to aid in recovery?

Barden: Very little… I probably should have done more, e.g. icing of knees, elevation, ibuprofen, etc.

 

Jen. B: Fluids / Protein / Epsom Salt / Stretching / Staying active.

 

 

Resources: Testimonials from CrossFit Raleigh athletes!

CrossFit Endurance

 

 

Upcoming Dates

 

  • Special Hours of Operation for the Thanksgiving Holiday.

    • Wednesday, Nov. 23 – NO 6:30 p.m. class

    • Thursday, Nov. 24 – NO CLASSES

    • Friday, Nov. 25 – 9:30 and 10:30 a.m. ONLY

    • Saturday, Nov. 26 – 9:30 and 10:30 a.m.

    • Sunday, Nov. 27 – NO CLASSES

 

CrossFit Goals Seminar 

Monday, Nov. 14 at 7:30 p.m.

 

Nutrition Seminar

Topic: The Zone

* Understanding food as fuel
* The hormonal response to food and what the roll of each food
* Quality & Quantity (Paleo & Zone)
* Block explanation & assigning Block amounts
* Supplements ( fish oil)

Nutrition Lectures are Wednesday, Nov. 16th, and again on the Monday, Nov. 21st at 7:30 p.m. (Same topics discussed at both days/times, approx. 45 mins in length)

 

Does Iron Freak You Out?

“The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.” – Henry Rollins

 

Hello fellow CrossFit Raleigh athletes.  Some things have come up over the last week as we have added weight to the 1 rep maxes and we want to be sure you are good to go with the program. Here are some topics that have been brought to our attention.  Keep in mind, that there are different goals when programming strength components. Our goal at CrossFit Raleigh is to keep you safe, maintaining strength gains and building proper technique so that you can continue to train and make consistent gains during your progress.

 

Five biggest things: 

  1. Is adding 5 or 10 lbs. too much?
  2. I’m hitting multiple reps in my last set of AMRAP, is that ok?
  3. Should I be going to failure?
  4. I don’t know what my 1 RM is, how do I figure it out?
  5. Stalling out on a lift. Getting to the point where you are unable to hit the rep scheme for the lift.

 

Comments/Assessment:

 

  1. This is athlete dependent.  If you get to your last set and you can’t complete the minimum reps, just maintain your previous 1 RM. The goal here is to be able to break previous rep records without injury and with success.  If you get to your last set and can only get 3 reps, but the minimum is 5, are you really achieving a successful lift? You definitely will not if you try to get the last 2 reps in while rounding your back.  Improper form is not the goal and the only thing that is happening as a result is injury – not progress.
  2. Multiple factors exist when assessing an athlete based on this AMRAP.  We aren’t using this set as the ABSOLUTE gauge for how many reps you can get at the weight in order to determine your 1 rep max.  There is a systematic response when the body pushes through multiple reps at a particular weight that is different from one weight/rep scheme to the next.  So, with that being said, if an athlete has increased their deadlift by 10 pounds this week and is hitting 15-20, this doesn’t mean that their 1 RM was incorrect.  Think of it in reverse, the last time you did the 5+ AMRAP, did you hit 20 reps?  Probably not. It is possible, but likely not. The program is doing what it is intended to do and that is to make strength gains. At this point, just because you hit multiple reps beyond the minimum required (in this case 5), does not mean that your 1 RM needs to change.  Allow yourself to continue with the 1 RM, while making strength gains. When the next mesocycle comes along they will be ready to add another 5-10 pounds.  Additionally, hitting these multiple reps builds confidence heading into the heavier weight. Don’t underestimate the power of confidence.  Would you rather say, “I couldn’t hit my five reps. What is wrong with me?” or “Guess what. I got 15 reps on my last set.”  I will take the latter – most of time when you say that, you are smiling with pride. The goal is progress. Overestimating a max may not lead to progress.
  3. Do not go to failure with poor form. Make the last rep a good rep, but it should be very challenging. Remember, you are learning to know what it feels like to grind out these AMRAPs and to recognize bad form when it is ready to rear its ugly head. If you go to failure in poor form – you risk injury  and will not be able to train. Not our goal or yours.
  4. First, it is much better to underestimate than to overestimate. Do a set of 5 reps, adding incrementally until the last set of 5. So in the working sets that would be 3 sets of 5, with the last set being an AMRAP. Grab the attention of a coach when you are preparing for your last AMRAP set. This way the coach is able to see if you are maintaining good form throughout the lift and not just doing the reps. This is important because if you deviate from proper form you will know it, the coach will know it and can call off the lift. As an inexperienced lifter with the movement, you haven’t been exposed to the feeling of going at max effort while maintaining good form. That’s where a coach can step in and help you out. We want to teach you when to stop and how to recognize when to stop.  So, say you got 8 reps at 90 pounds on the strict press. You can estimate a 1 RM as being approximately 105-110 pounds. This is of course not absolute.  Use the max lifts chart in the WOD book.  Under the 8 RM column, scroll down to 90 pounds (88 lbs.) and then follow that to the left to the 1 RM column to find the 1 RM.  Again, this is not absolute.  If you use this number for the next strict press day and find that you cannot achieve the reps, then just lower your 1 RM by 5-10 pounds.  Remember what the goal is – strength, not injury.
  5. At some point as an athlete you will stall out on your progress.  If after 3 mesocycles, you cannot go up in weight, go back down in your 1 RM.  This will likely happen at cycles 5-7. If during the cycle an athlete worked up to say 185×10, an estimate 1 RM would be 245. 90% of that would be 220. Use that number to work back up through the cycles as was done previously.  Still making strength gains and progress. This should not happen in the first 1-3 mesocycles. If it is, the 1 RM was overestimated.

 

And remember, not every lift day is going to be a top-notch performance and some days will be better than others. Just do the lifts to the best of your ability. Do the work and come back the next day to train for a better day.  Continue to build on the previous experience. Remain confident and enjoy the progress.

 

 

  • A couple of reminders, next Sunday, we will be open for a class.  Sunday, Nov. 6, marks the first official Sunday WOD!  CFR will be open for one WOD every Sunday starting at 10 a.m.  Start planning your training schedule now.  Sundays will be special WOD days.  We will either do a longer hero/girl WOD or make it a specialized Olympic lifting day.
  • Special Hours of Operation for the Thanksgiving Holiday.
    • Wednesday, Nov. 23 – NO 6:30 p.m. class
    • Thursday, Nov. 24 – NO CLASSES
    • Friday, Nov. 25 – 9:30 and 10:30 a.m. ONLY
    • Saturday, Nov. 26 – 9:30 and 10:30 a.m.
    • Sunday, Nov. 27 – NO CLASSES

“City of Oaks Marathon”

  • This is also a half-marathon, or 4-person relay marathon (yep, you can split it up into sections with a four-person team).

Sunday, November 6, 2011 @ 7:00 a.m.

  • Good luck to Coach Will, Shannon Cox (who has set a goal of trying to win the half-marathon), Mollie, Brandon running in his first marathon and Coach Chennelle, who will be testing out the half-marathon having trained only with CrossFit training.
  • Trying to work on your mobility? Shoulders, hip flexors, calves?  Check out MobilityWOD.com.

Depurpose of the Deload

We’ve spent the last few weeks learning how to lift the basic movements: back squat, strict press and deadlift, as well as spending some quality time on the floor press for some solid shoulder and chest work.  As we enter the final week of the first of four cycles, you should reflect back on the improvements you have made not only in strength, but in form.  In addition, understand the purpose behind this next set of four strength days – the deload week.

 

 

The deload week will have you all doing sets of 5 at a light percentage of your max for that lift.  The purpose is to let you rest and recover before we move into the second cycle.  There are no max rep days and you are simply gearing your body up for the next cycle.

 

Entering the second cycle, you will add 10 pounds to your deadlift and squat and five pounds to your strict press. This will be added regardless of retesting your 1 RM.

 

As we’ve said throughout this strength cycle program, you are making small gains in your strength.  Do not expect that just because you have been diligent in your attendance and pushing yourself hard that when we re-test the CrossFit Total in a few months, that you will gain 30 or more pounds on your PR.  You may not.  Strength gains occur over a lifetime, and just as with life, there are ups and downs for whatever reason.

 

As you add weight, the reps will get harder and harder to obtain. All the more reason to enjoy it when you do get it.  And, as a plus, when you are recording your reps and weights, you will know how much you can handle during a WOD or another day when you need to know your 5 RM or how many you got in that last set of 3+.  If you reached 11 reps at 175 pounds, then you know that your 11 RM is 175 pounds.  Lots of goodies coming out of your strength days.

 

Focus instead on why you are strength training to begin with.  To improve your time in Fran perhaps? To be able to handle your own dog food at the pet store? To play with your kids at the playground without getting out of breath?

 

If you are doing the work – you are getting stronger.  Believe it.

 

 

OTHER NEWS AND NOTES

  • Barbells For Boobs – Register Today for the event on Sat., Oct. 29.  Time and Location TBD.

 

Stage 1 – The Open

The Games season will begin with the Open, a worldwide online competition with one workout per week. The Open will run for five weeks, from February 22 to March 25. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger.

Stage 2 – Regionals

The top finishers in the Open will earn a spot at their respective Regional competition. The Regionals are organized by CrossFit HQ, and will run athletes through a series of workouts over the course of three consecutive days. Each weekend from April 27 to May 27, we will host multiple Regional competitions all over the world. Similar to 2011, athletes, teams, and spectators will gather at one venue and watch as the competitors hit the workouts shoulder-to-shoulder with the fittest in their region.

According to the National Strength and Conditioning Association, functional movement is the ability to produce and maintain a balance between mobility and stability along the kinetic chain while performing fundamental patterns with accuracy and efficiency.

Stage 3 – The Games

The 2012 Reebok CrossFit Games will be held at the Home Depot Center in Carson, Calif., for the third consecutive year. Competition takes place July 13-15.

 

Failure … Bring IT On.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is no effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” ~ Theodore Roosevelt

 

Yep, that pretty much sums it up.  We stumble everyday. Others who never try, never know the stumbles we take to earn the successes we celebrate.

We drop the bar during a hard lift. We pick it up to do better the next time.

 

We set goals high and do the best we can to reach them. And although the road or “WOD” may be hard and we may fail along the way, we continue to press on, for the goal is greater than the smaller failures during the journey.

 

Does not reaching 100 burpees and 100 thrusters in 20 minutes mean you did not achieve a goal? It depends on how you look at it.   Did you quit or did you fail? If you didn’t quit and you did the best you could do – never giving up, then you achieved the goal. As you know at CrossFit Raleigh, our goal is to be better than yesterday, to do the best you can do on that day. Failure … that’s all relative. Failure to hit a rep because you’ve exhausted yourself and on that 95th Thruster, your legs gave out – that’s failure in the best way. You have maximized your effort. You have pushed yourself to the furthest limit. You did the best you could do. That is what your goal… never give up and never allow a failure or a stumble to keep you from continuing forward towards your goal.

 

Katie and Jen work on their kipping pull-ups and ring dips. Not every rep is going to be perfect, but practice certainly helps.

Jake never gave up. You always have the choice to walk away from the bar, to stop WODding. CFR Athletes never give up! It’s not even an option.

LOOKING AHEAD….

31 Heroes WOD

Saturday, Sept. 3 – 9:30 a.m.

Instead of a regular WOD day, we will host this special WOD at 9:30 a.m.  This will be the only WOD for the day. We have no idea what the WOD is, so we will have to make plans as information arrives.  There will be no 10:30 a.m. WOD, but we will likely run heats for this special 31 Heroes WOD, so everyone can participate, which means we will be at the box through the 10:30 a.m. class time.  Show up at 9:30 a.m. to support everyone and in return, CFR athletes will stick around to support you!  Check out the website here to learn how to register, donate and get a shirt for the event.

 

 

LABOR DAY

We will be open for two classes ONLY on Monday, Sept. 5 – 930-1030a and 1030-1130a.

 

Fight Gone Bad 6

Saturday, Sept. 17 – Noon 

Location: At the box.

- You must sign up at the box. We have to schedule the heats.

- Also you must register online to participate and help raise money for the foundations included in the event. See below for instructions. Everyone can get a few bucks from a friend right? Every little bit helps.

And here we go looking forward to another big event – the coaches at CFR are expecting a big turnout for this one!  Every CFR athlete should participate.  Fight Gone Bad 6 - we’ve been talking about FGB and we’ve done it at the box.  This time, it’s for real. This 1 day, 1 workout, 1 purpose WOD will take place on Sat., Sept. 17 at noon.  Location  is TBD…. but we are hoping for a big event!  Let’s show the world that CFR cares about raising money for the charities: Special Operations Warrior Benefit, Camp Patriot and CrossFit Kids Foundation. Not only is this event benefitting our military and future firebreathers, but it is just plain freaking AWESOME!  CrossFit Raleigh will be putting up some prizes as well for the top male and female performances (total score – not sure what the heck that is? Be sure to click the link above and watch this video).

 

Register with the CrossFit Raleigh team today and put the date on your calendar!

Link to register with CrossFit Raleigh for FGB6.

Cherry Pickers – Announce Yourselves

The coaches have been noticing that some folks are determining that certain workouts aren’t for them. We’ve addressed this by not posting the WODs until later in the day, not at the start of the day. However, I did a little experiment over the last couple of weeks to see if posting the WODs at various times would make a difference in attendance.  Well, as you could have guessed based on this post, that it has.

 

We shall call this “cherry-picking”. For those of you who aren’t sure what this might entail, I shall explain it briefly. The term “cherry-picking” according to Merriam-Webster means to select the best or most desirable.  Of course that “selection” is different for everyone.  However, the use of cherry-picking is the same. Person 1 may decide that doing “Fran” 21-15-9 of Thrusters and Pull-ups isn’t the most desirable WOD for today, so they choose not to come perform the workout. While Person 2 decides that “Fran” is the most desirable so they choose to come in to WOD.

 

By selecting not to come perform Fran, Person 1 has made the choice to avoid an uncomfortable workout. This may not always be the case. However, 9 out of 10 times, the likely reason for not attending the WOD is that it is not desirable for that person.  What is really being addressed by not participating? Only calling out that you are choosing to avoid something. That “wanna” factor that was addressed in a previous post has disappeared.

 

As a CrossFit Raleigh athlete, you should tackle every WOD the same – with all out, foot to the floor, eyes on the prize, no-holding back determination, to do the best you can do on that day regardless of the task at hand.

 

So ask yourself, why you are really deciding not to participate in the WOD today. Is it because you deem it as “hard”, or that it is a weakness of yours? All excuses. Attack your weakness and you will get better at it.  To be better in general, simply recognizing that you are turned off by a certain movement, is a step in the right direction. Now that you have done so, attack it! You will only get better with practice – that means practicing that movement or the technical pieces of it. Sitting at home and avoiding it, should make you upset. Upset that you aren’t giving yourself enough credit, the actual chance of getting better at it.

 

Your coaches are here to guide you. If things look scary, we are here to help you and so are your fellow CFR athletes. We all have weaknesses and we all have strengths. Use your strengths to help someone else’s weakness and we all become better.

 

 

Looking ahead…

 

31 Heroes WOD

Saturday, Sept. 3 – 9:30 a.m.

Instead of a regular WOD day, we will host this special WOD at 9:30 a.m.  This will be the only WOD for the day. We have no idea what the WOD is, so we will have to make plans as information arrives.  There will be no 10:30 a.m. WOD, but we will likely run heats for this special 31 Heroes WOD, so everyone can participate, which means we will be at the box through the 10:30 a.m. class time.  Show up at 9:30 a.m. to support everyone and in return, CFR athletes will stick around to support you!  Check out the website here to learn how to register, donate and get a shirt for the event.

 

 

LABOR DAY

We will be open for two classes ONLY on Monday, Sept. 5 – 930-1030a and 1030-1130a.

 

Fight Gone Bad 6

Saturday, Sept. 17 – Noon 

Location: At the box.

- You must sign up at the box. We have to schedule the heats.

- Also you must register online to participate and help raise money for the foundations included in the event. See below for instructions. Everyone can get a few bucks from a friend right? Every little bit helps.

And here we go looking forward to another big event – the coaches at CFR are expecting a big turnout for this one!  Every CFR athlete should participate.  Fight Gone Bad 6 - we’ve been talking about FGB and we’ve done it at the box.  This time, it’s for real. This 1 day, 1 workout, 1 purpose WOD will take place on Sat., Sept. 17 at noon.  Location  is TBD…. but we are hoping for a big event!  Let’s show the world that CFR cares about raising money for the charities: Special Operations Warrior Benefit, Camp Patriot and CrossFit Kids Foundation. Not only is this event benefitting our military and future firebreathers, but it is just plain freaking AWESOME!  CrossFit Raleigh will be putting up some prizes as well for the top male and female performances (total score – not sure what the heck that is? Be sure to click the link above and watch this video).

 

Register with the CrossFit Raleigh team today and put the date on your calendar!

Link to register with CrossFit Raleigh for FGB6.