Tag Archives: Squats

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The Open is Closed.

15.5
 15.5 We all saw it coming. We knew it would be thrusters, and a lot of them, and guess what. Thrusters. Thruck Fusters.  It could be worse. No burpees!!! I  was prepared as I could possibly be. Bullet Proof coffee in the morning.  Followed by a little BSN NO-Xplode…happy hour!  Last night’s IPA’s will have absolutely no effect whatsoever.

15.5 thruster

Going in I was thinking it wouldn’t be bad. I could break up the thrusters in halves since it’s 95lbs,  not super heavy, just a lot of legs. Rowing isn’t bad, just hard pulls to get a calorie a stroke. No worries! Then I watched the 900am class suffer through. I couldn’t leave. People had already seen me. A quick chat with someone who had completed it, and was finally fully functioning, resulted a in a rethink. Cut the thrusters in thirds.

27 cals went quicker than I thought it would. Set of 9. rest. Set of 9. rest. Set of 9. Back on the rower. 21 cals. Set of 7. Set of 7. Set of…whumph. What just happened! I can’t breathe and my legs don’t want to push back up. Finished the last set and then started 15 and that’s when the fun began. Coach Christa the Fembot in my ear, “you won’t catch your breath, just GO!”. “Back on the bar”. I calculated it would take me between 12 and 15 minutes to finish and it turned out to be 14:43. It’s not a matter of strength, it was a matter of wind. I was chasing something I couldn’t catch. My breath. Need to fix that.

Kicked

Two Natty Boh’s, and a Progenex shake and I was back to normal. I usually opt to go in the second round because, well nobody wants to go first, and I want to get it over with and it provides the opportunity to cheer on those who are still going through it. That’s they key with CrossFit. Something the other gyms won’t get. It’s the community. It’s the support and friendships. After that WOD, there was a potluck happy hour. As you can imagine, carb city. Krispy Kreme, pasta salads, chips,..you name it.

This year’s Open was by far my favorite. The scaled WOD’s were challenging however very doable. 15.4 was my favorite. Hit 100 reps. I happen to like push press and that helped significantly. 15.5 was the most difficult, however I liked it and hope it finds it’s way into the 12Labours rotation. You know it’s a good when you are washing down two Aleve with a a Manhattan a few hours after the WOD. Of course, looking forward to the 12Labours Team heading to Regionals, and then back to the Games. We expect great things!

12Labours

3, 2, 1….

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Greatest time of year is over….

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The Holidays have come and gone. Definitely the best time of year. Everybody is a little happier and a little nicer.  Mostly because they are eating carbs. Nothing makes people smile like Mom’s Mac-n-Cheese. God bless the binge eating that occurs between Thanksgiving and New Year’s Eve! For many of us at 12 Labours, we affectionately call it Mass Season. Easy way to feel better about downing 5k calories in a day. Truth be told, it pays off! 76 PR’s for three rep back squats last week between the three facilities. Can’t go heavy if you don’t have energy.

2014 was a great year. Got a nephew in January. Work went very well. Kylie and I ate and drank our way through Charleston SC, which I highly recommend. Got back on track with hitting the box regularly which was much needed. According to Wodify I hit 32 PR’s which is good. I aim for one a week, which would be 52, however I am not as dedicated about tracking scores as I should be, so I’ll take it. December was the best with six. Obviously the extra eating and “cocktails” paid off. Alcohol is a fuel you know.

Back Squat:

355 x 3

375 x 1

Front Squat:

300 x 1

Dead Lift, a.k.a. the best lift:

455 x 1

Press:

205 x 1

Push Jerk a.k.a push press….

215 x 3

225 x 1

Grace:

4:14 vs. 6:38

Fight Gone Bad:

272 vs. 265

5K Row:

20:59 vs. 21:59

1K Row:

3:50 vs 3:58

What is more exciting for me is being a part of others hitting a PR. That’s what CrossFit has over every other training experience. It’s the Community. Pushing other people to achieve something they thought was far out of reach.

What’s in store for 2015? Back to the basics.

1) Do the whole warm-up

Yes, I am guilty of doing about a third of what is on the board. Some stuff I just don’t do. Wall runs for example. Running…you all know my opinion there.

2) Mobility…every damn day

Busted up and creaky. Need to work out the kinks.

3) Sports massage once a month

Had one Wednesday evening and I was able to walk normally. Absolutely zero pain in my knee. She found the spots and lifted me off the table a few times. To say i was tight and had congestion is an understatement.

4) Box Jumps

Only way to get better at them is to practice. Good times. I hate them.

5) Practice double unders every time I walk in the box

Still can’t get these going. It’s a mission in 2015

6) Follow Eat To Perform

I did WLC a couple of times. The last time we went through perfect. Zero cheats. Didn’t have much of an impact. So we will give this a shot for ninety days and see what the results are.

7) Compete

I have two competitions lined up already and looking for more.

That’s enough for now.

 

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Five Weeks In….

Sandwich Guy

 

We just finished our fifth week of Whole Life Challenge. We have only cheated a few times, and let’s face it, when Lobster Mac’n Cheese is on the menu, you order it, and then crush it as though you haven’t eaten in days. We had some dessert for Kylie’s birthday, because what’s a birthday without cake? Or in this case, two cinnamon brownies with vanilla ice cream, whipped cream, shaved chocolate and caramel sauce. Yes, it was awesome.

SG

All in all my energy level has been pretty good. I had the usual paleo flu the first week, however nothing ridiculous. I do know that i have to eat some rice or something once in a while. A full day or two without any carbs isn’t pretty. Grumpypants. Hit a few PR’s so far. Took two minutes off my Grace time and hit 285 back squat for ten reps. Previous had been 275 for 10. I have been running, scratch that, jogging on the weekends and that has been better. Five miles yesterday and three today. Knee is a little pissed at me, but let’s face it, i haven’t been kind to it. Back to PT next week where I am sure they will tell me to quit CrossFit and I’ll smile and nod.

Has anyone else tried Progenex Cookies and Cream yet? Big win. Mix some with ice and water in the blender and it is the same as a milkshake! Not, but it’s always good to hope. Remember that if you believe it, it must be true. They make the best tasting protein on the market and I think I have tried just about all of them. Maybe it was hydrolyzed and now it’s not or whatever the rumor is however I notice faster recovery times and results when I hit the awesome-sauce. Bottoms up.

progenex

Progenex Force is also a very solid pre-workout supplement. I used to swear by No-Xplode and I like Force better. It makes your face tingle so you know it’s good. I think the Beta Alanine is what gives you the pin prick fresh face feeling. Lactic acid blocking little dickens. I notice I don’t have the crash I used to get from other versions. This tends to last longer. Works great for a quick ten minute AMRAP or a longer run/jog/trudge march. Progenex: http://progenexusa.com/

force-pkg-mockup

 

What other goodies? Xendurance, PurePharma Vitamin packs, and FitAid. So basically, it looks like i just replaced booze and junk food with supplements. Whatevs. We go through this stuff just for the toys, the gear, and the awesome-sauce.

FitAid is a more paleo friendly version of KillCliff. The pre-workout/recovery/whenever you want one drink. Similar packaging with the taller slender can. Thank you Red Bull. It has all the joint friendly additives lick glucosamine, turmeric, magnesium, potassium, B vitamins, green tea. You know, all of the good stuff that we never get enough of according to the supplement companies. Link: https://www.drinkfitaid.com/

fitaid

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Ten Things That Will Happen When you Start CrossFit

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CrossFit is taking over. Chances are above average there is at least one Box within five miles of your house, and another getting ready to open. It is taking over because it works. It is a holistic approach to fitness that incorporates strength, cardio, flexibility, nutrition, and a bunch of other good stuff.

Thinking about starting? You should if you want any of the following to happen:

10) You will be Excited/Nervous/Apprehensive

Everybody had a first day and had the same feelings. It is the same as the first day of school or your first day at a new job. Most of the members are nice and are welcoming. Every place has one or two who aren’t friendly and that’s fine. Find the ones who are and hang out with them. Surround yourself with good people and good things happen.

9) Finishing Last is OK

Everybody finishes last at least once. I still do. It is part of learning. Try not to sacrifice form for time. Scaling is a good thing. The trainer will be able to help determine the right weight or the right substitute. It takes time and lots of practice to get better, however it does happen! Push yourself at every WOD. Always give 100%.

8) Getting Beat Up

No, not by the bully. Muscles that you didn’t even know you had will hurt. You will get strains, pulls, pops, tweaks, cracks, and creeks. Knees, ankles, and shoulders will be swollen and sore. It is part of the fun. There is a difference between good hurt and bad pain. Talk to your trainer and let them know what is happening. They can make recommendations. Stretching and ice packs are your friend. I have one on my knee right now.

7) These Workouts are HARD……and Rewarding

I started at a local gym when I was 16. Basic lifting with some cardio. I did that for fifteen years before I started CrossFit. I do not remember having a workout so difficult that I laid on the floor flat on my back, unable to catch my breath. Now it happens two or three times a week.

6) Make some very good Friends

We have met so many great people at CrossFit, we don’t remember what it was like before we met them. They become your support group. Everyone is going through the same WOD’s together, so you better cheer each other on.

5) Paying more Attention to what you eat

Good stuff in, good stuff out. Whole Life Challenge, Whole Thirty, Paleo, Zone, etc. Ten to one your local Box will host nutritional seminars or have a challenge which will help you eat better. Once you eat better, you will perform better.

4) Competitiveness

After a few weeks the competition gene will kick in. It’s natural. We aren’t that long out of the caves. Our ancestors called competition “survival”. This can be a blessing and a curse all in one. Try to compete only against yourself for a while. Competing against the elite athletes is a sure-fire path to disappointment. Set realistic goals and expectations.

3) Going all in

It can easily become obsessive. The gear, shoes, clothing, food, etc. It’s a great cult! Some people CrossFit to get better at other sports and some CrossFit to get better at CrossFit. It doesn’t matter. Doing CrossFit properly and eating better will make your more healthy and improve your quality of life. Give it a few months before you drop two bills on the Romaleos. They help however they are pricey.

It won’t take long before all of your family and friends know you are a CrossFitter. It will be plastered on your Facebook page and it’s all you’ll talk about. It is fine.

2) Surprise, You’re a Beast

Things that you immediately thought you couldn’t do, you will do, and it will feel awesome. You will start repping out heavy dead lifts, squatting more than you weigh, and then following it up with a run or getting on the rower. Double Unders will become second nature. Yanking lbs over your head while in a full squat, otherwise known as the snatch, will get easy. Alright, easier.

1) Why did I Wait so Long to try CrossFit?

I don’t know. Why did you?

You will notice improvements in any sports you play. Also in your professional and personal life. I am sure you have heard “get your head right and your body will follow.” The opposite is true as well. Get your body right and your head will follow. No sense in getting in shape before you try CrossFit. Just try it.

I hope you decide to take advantage of the free session offered by CrossFit boxes. It is well worth it!

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January is Almost Over….

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Which means less people in the gym! It was actually empty the past two days which I think was the result of our unseasonably warm streak. People took to the trails and streets for running and biking.

It also means the Whole Life Challenge is right around the corner. I strongly suggest you enter the competition. It’s $45.00 but you will learn a lot about yourself. It is worth it!

I have not been getting to the pool in the afternoon so the cardio has been lacking. I plan on going his afternoon. As usual, the goal is not to drown, and not to drink more than a gallon of pool water. I don’t remember swimming being so difficult or so tiring.

Tuesday’s WOD:

Rep Count: 7, 5, 3, 3, 1

Shoulder Press

Weight: 135, 145, 155, 165, 175

Three Rounds:
5 pull ups
10 push ups
15 squats

Wednesday:

Rep Count:
10, 7, 5, 3, 3, 3, 3, 3

Weight: 135, 185, 225, 225, 225, 245, 245

Three Rounds:
5 pull ups
10 dips
15 sit ups

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Wow, I Got Old Quick!

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We did Angie on Sunday at CrossFit Everlast and I am still pretty beat up. We are going on three days here! What happened? I know….I turned 36, that’s what happened. Time flies when you love craft beers!

Went to rehab last night for my knee, which is doing well, it’s just sore. They started me on box jumps which felt great. Everything is super tight so lots of stretching today.

I am skipping the gym today for the sake of recuperation. Swimming at lunch which usually helps because: 1) the water is cold as hell, which means it’ s like ice, and 2) you can stretch while swimming, in particular my lats are a little angry right now.

1200 yards
16 lengths
8 lengths
4 x 4 lengths
4 x 2 lengths

link for those of you are interested in swimming a mile: Click Here

Alright, time to go to work. Have fun out there.

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CrossFit Everlast; Grand Opening,…ANGIE.

Today is the grand opening of CrossFit Everlast. We are heading to the 10am class which is everybody’s favorite WOD….Angie. Good times all around. For those of you who have not experienced Angie, lucky dogs:

100 pull ups
100 push ups
100 sit ups
100 squats

You have to finish the pull ups to move on to the push ups, and so on.

Today was a lot of fun. Great turn out and I’ll share any photos that are posted on Facebook. My time was 28 minutes and change. I’ll take it.

It’s a great facility with a kid’s room, strength area, rowers, airdynes, stones, Viper Press, etc. There wasn’t anything missing. Great coaches with Bret, Zach, Ryan, Toni, and Rae. Our friends from Uberfit were also on site.

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Seven Weeks After ACL Surgery

I’m done. I’ve had it. I am ready to get back to normal and get back to CrossFitting. Being a globo gym goer sucks. Alright, in all seriousness I am happy and fortunate that my knee is coming along really well and I am able to do quite a bit of stuff. Box jumps, running, snatches, etc. are still a ways away, however it could be a lot worse!

What was it like?

The first week consisted of:

  • sit in chair
  • elevate leg
  • ice knee
  • flex quad
  • lay on bed
  • eleveate leg
  • ice knee
  • flex quad

Luckily the pain wasn’t bad. The day after the surgery was the worst, as is expected because the anaesthesia wore off, as did the fun pain meds the nurse gave me afterwards. I don’t know what they were, but they were GOOD! I was off the percocet after three days and off the crutches after seven days.

Rehab:

I started rehab five days after the surgery, three days a week for six weeks. Then twice a week for four weeks, then once a week for four more weeks, and then as needed. My recommendation is to find a smaller place where you work with only one physical therapist. I think that would be a better experience. The rehab is challenging. Many of the exercises look easy. Only when you try one do you realize you have zippy for strength in your leg and it’s unstable as all hell. Good times. Do your exercises no matter what. The more often you do them, the sooner you regain strength and the sooner you are back to normal.

Gym Time:

After three weeks i was cleared to go back to the gym and do upper body stuff. Nothing that involved my knee. So I did some bench presses, shoulder work, curls, etc. but decided they really wouldn’t help me get back to CrossFit so I focused on bodyweight exercises like push ups, sit ups, dips, and pull ups. I was also cleared to swim which was a bonus. After the fourth week I was ok’d to do dead lifts and squats, but nothing over 150 lbs. I was also cleared to do leg presses and calve raises.

What’s Left?

My next appointment is the first week in March and at that point I should be allowed to start jogging which I am looking forward too, surprisingly. I know it sounds weird considering how often I vocalize my previous opposition to running. I am really looking forward to running again. Weird.

I also have to continue to work on strengthening the muscles around the knee to increase stability. Lots of band work, muscle flexing, standing on one leg….fun, fun, fun.

I plan on going back to CrossFit the middle of February which will be three months post op. I will not be able to do box jumps or high impact lifts like snatches but I will be able to do the majority of the movements, just not heavy. I am really ready to be back at it. I miss the people and the competition. It will also coincide withy he start of Whole Life Challenge, round two.

My advice is to get it done as soon as it happens. I waited twelve years and that was probably a bad idea. I caused damage to other parts of my knee because of it.

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Do You Know Squat?

The lovely squat. Simple in design. Trunk stays perpendicular to the floor, tall chest, butt goes back, knees push outward, butt drops down so your quads are below parallel, and up you come. Repeat as needed with a ton of weight. Sounds easy, right? Look, even a toddler can do it!

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So what is so hard about squatting?

Balancing the Weight:

Stand in front of a mirror for a side view. Try not too flex your biceps. We all know they are huge and beautiful. Pull your shoulders back and up. You will notice a groove between you traps and rear delts. That’s where the bar goes. It doesn’t go on your neck or directly on your traps. Practice it a couple of times and get used to the feeling. If the weight doesn’t feel secure, neither will the squat.

What am I looking at?

I have a tendency to look at the floor or worse yet, look at my feet. The body follows the head. You look down and you fall forward. Not good if you are trying to balance weight on your shoulders. Pick a spot on the wall at eye level. The head and neck should be in a neutral position. Not looking up. Not looking down. It should be comfortable.

Foot Position:

Part of my rehab for my knee is to do squats with a med ball between my back and the wall. I lined up with my toes pointed slightly out, weight on my heels and outside edges of my feet, and as I descended I pushed my knees out. I was immediately told that was wrong and my feet should be straight and my knees tracking straight over my feet. Weird. I did as I was told. It felt completely and totally wrong!

Shoulder width. Weight on the heels and outside edge of your feet. Countless instructional videos from well respected coaches all have the same points.

Justsquat

Squatting

Squat tutorial

Squat Therapy

Get Depth:

If you think you are deep enough, go down more! The crease of your hip should be below your knees. Just keep working on it and you will get there. Lots of stretching for hamstrings hips. Gotta be loose to get low.

Back Up:

As in getting upright again. Drive through your heels while shrugging your shoulders up. The chest as to stay will. There will be a tendency to lean forward. Look up a little and take a deep breath in. Both of these will help you get tall. Repeat as needed.

What squatting tips can our readers provide? Please list them below in the comments section.

Have fun out there! Lift it, swing it, pull it, press it, and climb it. TIME