Hello there box jump, my old friend, how have you been? By Courtney Shepherd and The RX Review (click here for full article)
Box jumps are a common exercises in the sport of CrossFit. A box jump is as simple as its name suggests: you have to jump from the ground, onto a box. The size of the box can vary from workout to workout, some Rx’d workouts might use a 24 inch box, while others use a 32 inch box. Regardless of the size, the most important thing to remember is the hip extension at the top.
To perform a proper rep, a full hip extension must be reached. That means, once you jump onto the box with two feet, you must then lock out your legs, and stand up with your hips over your feet, just like a deadlift. Once you have achieved this, you can jump back down and start again.
Box jumps are great for any athlete and have a number of physical benefits. These include:
Increased explosiveness – Springing from the ground to a box is a great way to increase you vertical leap. The movement utilizes a lot of fast twitch muscles and that will help improve your overall explosiveness. The more you jump, and the higher you jump, the more explosive your legs will become.
Improved Olympic lifting – High box jumps have a direct carry over to the Olympic lifts. The rapid hip flexion in the top part of the box jump is the same as the hip flexion needed in the third pull of the snatch and the clean. So doing box jumps will help create faster hip flexion.
Improved cardiovascular – Box jumps can be an exhausting exercise. Each rep uses a number of leg and core muscles, and after a few reps you will notice your heart rate start to rise. This exercise is not only good to improve leg strength, but also to improve cardiovascular fitness.
During workouts, box jumps can be tough. Many beginners will burn out early in a workout simply because they do not have the form, or technique for box jumps. However, the exercise can be made a lot easier, by following a few simple steps to improve box jumps.
Proper Technique
The most effective way to improve box jumps, is by getting the right technique. I know what you’re probably thinking, ‘there’s not much to jumping from the ground to a box, is there?’ Although the truth is, there is.
Just like a deadlift, just like a snatch and just like a clean, a box jump is a lot easier when you have the right technique. A good technique consists of keeping your feet together, and trying to land them in the centre of the box.
You want to try to have a soft landing, and keep balanced the whole way through. Looking straight ahead and focusing on a horizontal point is a good way of keeping balanced while box jumping.
Timing and Rhythm
The most important step, and by far the best way to improve box jumps, is the timing and rhythm of your reps.
Most beginners start from the bottom of the box, jump onto it, and then step down. Others simply jump up and back down to the ground and have a short break before going again.
The most effective and efficient way of doing box jumps, however, is to start and finish each rep on top of the box. If you need to have a rest, take it while standing on top of the box, and not on the ground.
The reason for this is simple. Jumping down and back up to the box in one swift movement utilizes the stretch cycle period, making it easier and more efficient to perform a rep. If you land on the ground, you have to re-generate power to get back on top of the box by bending you hips and pushing off the ground. Essentially, you are wasting more energy, the more time you rest on the ground.
Above is a video of Matt Chan explaining and demonstration these box jump points of performance. I consider this method to be efficient but I also see it as a more advanced technique. It’s a technique tool that should be put in your tool box and utilized at the appropriate time. But what is the appropriate time? When you feel confident in your box jumps. Proper technique, proper timing and rhythm are important but I think the one thing that is often looked passed in box jumps is the progression in using them. We know a natural profession in weightlifting movements, as we become stronger and more confident, we add more weight. We all know that we would not put an incredibly heavy load on the bar if we weren’t comfortable and confident in our abilities to lift it. Boxes do not come in 2 sizes, 24 inch and 20 inch. They come in smaller and bigger sizes. Some of us may not possess the strength in our legs and the speed in our hip flexion to comfortably and confidently jump to 24/ 20 inches. So why do we feel like we need to?
As stated earlier in the article, box jumps improve our cardiovascular fitness. . . assuming we are doing them with the intensity needed to get the cardiovascular component from it. If a workout has 100 box jumps in it, we can’t pick a box height that forces us to stop and think every single time we want to jump on the box. 100 box jumps should be something we can do easily without second guessing our abilities or the height or the fact that we might not make it. So grab a box height that allows for that to happen. Get comfortable staring in front of the box and jumping without thought. When it becomes an easy movement, add more height. It is a progression just like anything else, just because it’s not a loaded barbell does not mean it does not require our due diligence in perfecting it’s mechanics like it was a loaded barbell.
Want Results? Focus on the Process By Lisbeth Darsh
Think back to when you were little. Quite young, like maybe 4 or 5 or 6, when you were learning how to read. You’d sit there with a book in front of you and sound out a letter. Later, part of the word. Then the entire word. You’d say it out loud, and repeat it to yourself. Eventually, you could read short sentences, then long sentences, chapters, books, etc. The world of reading was unlocked.
This pattern is the dominant one that runs through all our lives: progress by concentrating on the process. We learn everything in steps, even as adults. But what do we have as kids that we don’t have as adults? Yes, firmer skin and an ability to heal more quickly, but more than that, as kids we often have patience when learning. It’s drilled into us. The world waits for us and unfolds before us in all its glory. We instinctively know that things take time.
As adults, we want everything now. Quick, fast, done. Time is of the essence, and so we have this expectation with our fitness and our fat loss. We want it NOW. I get that.
But that’s not always how progress happens. Oh sure, you listen to the TV commercials and the internet ads and the supplement salesman who tell you that it all happens overnight, but you know they’re probably lying. Still, your heart hopes you can reach your goal in record-fast time. (Hope is a good thing. Don’t kick it. But do understand how it can distort your view sometimes.)
So, what to do when that dream doesn’t arrive quickly? What to do when your progress comes slowly? How to survive feeling like you’re a Prius going 35 mph in the left lane with the traffic backing up behind you, when it feels like everyone else is a sports car zooming past at 95 mph?
Step One: Realize You’re Not a Prius.
You’re a person. (I know. That was a shock. Stick with me here.) Seriously though, the effect of nutrition on your body is rarely going to follow the exact same path as anyone else. All those other people? They’re not your twin, so their progress is always going to be a bit different. Make room for allowances, and understand that random strangers aren’t your twins.
Step Two: Look at the Calendar.
There’s a whole year ahead of you, not just a day, or a month. 365 days. You could make a lot of progress over the course of a year. Plan short-term but think long-term. Do your best, but don’t be so hard on yourself. Good things take time.
Step Three: Stop Trying to Assess Your Progress on an Arbitrary Basis.
Just because someone else says they achieved X in Y time doesn’t mean you will too. (See #1 again.)
Ever watch “Good Will Hunting”—the Matt Damon/Robin Williams movie about the genius working as a janitor? There’s this scene in the movie where a prospective date suggests getting together to drink coffee, and Will Hunting replies: “Maybe we could just get together and eat a bunch of caramels … when you think about it, it’s as arbitrary as drinking coffee.”
We set expectations centered on a week or 30 days because society has promoted these numbers, but they’re kind of arbitrary when you think about them. Plus, that’s just the short run and so you might get short results. But your health isn’t a short term thing. Your body is with you for your entire life. (Surprise!) So, it helps to have a long-term view of where you want to go and how to get there. Use a 30-day marker if it helps to give you a short goal line, but keep in mind that progress comes over the length of the field, and the next field, and the next one.
Step Four: Be on the Lookout for BS Ads and Posts, i.e. Don’t Believe Everything You Hear.
You know what I’m talking about: those folks who post about how their shake or supplement is what caused their amazing progress. A lot of them are getting paid to say that, or they’re trying to sell you a product themselves—and some of those people may be not telling the whole truth. Ever see this part of the movie “Bigger Faster Stronger”? The supplement model Christian Boeving admits that he’s taking steroids in addition to the product he’s promoting. He got fired after the release of the movie, probably because he told the truth. I’m not saying everyone is like this guy, but if it sounds too good to be true, it might be too good to be true. Listen, but stay frosty.
Step Five: Focus on the Process, Not the Results.
This is the most important step of all. Focusing on the process is so important that it should be Steps 1, 2, 3, 4 AND 5. Focus on what you’re doing, not on the results.
Our society is obsessed with results, so we get caught up in results. But how do you actually get results? You get results not by focusing on the results, but by focusing on the PROCESS. Every artist and business person will tell you the process is key to success. But it’s easy to overlook at times, because the process is work. Do the work. Eat right, but also exercise, move, lift, run, swim, ski—do whatever you can to put your body in motion and get stronger! Fall in love with movement. Find joy within it. Then you have the ability to have joy now and results later—and how awesome would that be?
There’s an entire, beautiful year ahead of you! Don’t lose your mind. Be smart and do the work. Progress will come.
3 rounds 8 Power Snatch @ 60% of 1 rep max power snatch 2 Min max row for calories Rest 1 minute Rest 3 minutes after 3 round 3 rounds 8 Deadlifts @ 40% of 1 RM 90 Seconds of max double unders Rest 1 minute Rest 3 minutes after 3 round Strict pull up ladder 1-5 and back down rest 10 seconds for every rep so after 5 reps you get 50 seconds of rest
I guess most of you can tell that I’ve been trying some new things with the programming. Last week we did a VO2 workout on the rower and we started the first week of our volume training. Based on feedback, most of you did the volume training correctly. Well continuing with the trend of trying some new things, I present to you the above. This type of workout is known as Interval Weight Training and the idea is very simple, go as hard as you can once you get to the rower and jump rope. IWT was developed by Pat O’Shea in the late 60’s early 70’s and was years ahead of it’s time.
The weight lifting portion is simply a buy in that isn’t meant to be super hard, but should just elevate your heart rate enough.The real meat of the workout is to be done on the rower and with the jump rope. We’ve given you a percentage as a recommendation for the power snatch and deadlift, but the lighter you go the better. All reps should be done unbroken and with perfect form. If you have to break up any of the rounds, you went to heavy. If you’re form starts to break down you went too heavy. Pick a weight that you could potentially do a few more reps with but don’t have to.
Using the chart above you should be somewhere in the 6-8 range of RPE with the weight and intensity for the weightlifting portion of the workout. If you feel like you’re creeping into the 9+ you’re going to lack the intensity when you get to the rowing or jump rope.
Constantly varied is one of the goals we strive for with our programming so hopefully you’re enjoying some of these new twists we’ve been throwing at you and more importantly hopefully they will make you fitter than ever.
Based on the feedback from Thursday’s squat session it sounds like many of you didn’t expect the the results of doing 10 sets of 10 at 60%. A lot of legs were pretty sore and some had trouble walking and doing other normal everyday activities. Remember it’s okay to take a rest day or two in a week. If you come this Thursday and perform the workout as written then understand this type of volume leads to soreness. Feel free to scale the reps as always too.
For those of you that didn’t read the articles I posted about volume training, I’m going to provide some of the pertinent information directly on today’s blog. From Bodybuilding.com and by author Charles Poliquin, if you don’t know who he is do a quick internet search, the below article talks about GVT. “It’s brutally hard, but I’ve found it to be an effective way to pack on muscle fast! In strength-coaching circles, this method is often called the Ten Sets Method.”
The bottom line is that almost any training method will work—provided you do it with intensity—at least for the few weeks it takes for your body to adapt to it. There is, however, one training system that stands above all the rest. It’s brutally hard, but I’ve found it to be a very effective way to pack on muscle fast!
The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not uncommon, even in experienced lifters!
The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.
Terms to Know
Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won’t feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is important, as it becomes tempting to lengthen the rest time as you fatigue.
Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.
Training Frequency:Because this is such an intense program, it’ll take you longer to recover. In fact, if you’re familiar with the writings of Peter Sisco and John Little, you’ll find that the average “Power Factor Rating” of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per body part is plenty.
Overload Mechanism: Once you’re able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4-to-5%, and repeat the process. Refrain from using forced reps, negatives or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.
5 Rounds with a 3 minute clock: 15 Shoulder to overhead, 135#(95#) 10 Deadlifts, 135#(95#) With remaining time, as many reps as possible of burpee box jumps, 24″(20″) Rest 2 minutes between rounds
Monica and her little man Leo showing their Verve support.
*Welcome to the new year. Yes, Verve is still planning a move in the next few weeks to a month. No, we do not have a more specific date. The building planning office was a little behind, it took much longer for us to get work permits than originally planned. The new space is getting put together as we speak, when we get a date we will happily pass it on. Stay tuned.
*Saturday February 6th Verve will be hosting the Mile High Sprints. Stay tuned for more information.
*This year Verve is already in the talks to host several fun and informative seminars, including a return of the CrossFit Football Trainer Course. Keep your eyes posted for the registration.
For most of us, 2015 had some good times and some not so good times. We will take away from the year what we need to grow and leave behind what holds us back. For this post, I will reference a previous post from December 31st of 2014. This post discusses solid goal setting techniques. You can see the full post here
The year is quickly coming to a close and we get to sit and reflect on the way the last year turned out. We think of the triumphs and joys. We think of the failures and short comings. We think about our families. Mainly, we think about what we want to be different. Most of the population sets out to make a grand New Year’s Resolution. Sometimes we make more than one, but somewhere on the list, we usually resolve to get in better health. Maybe we want to exercise more. Maybe we want to lose weight. Maybe we just want to be healthier. Maybe we want to be stronger. Nevertheless, health is generally on the list. Let’s talk about resolutions, and what you need to be aware of before January 1st hits this year.
Everyone Needs a Resolution
The first thing we need to discuss is the fact that resolutions are for everyone. There is something that every individual needs to work on. Come on now, we aren’t all perfect. Believe it or not, there is a flaw somewhere in our gym lives. You may be thinking right now, “I work out everyday. I am in great shape. I eat clean and train hard. I’m good.” Great! You are right, that is not something that needs to be on your resolution list, but let’s take this a different way. Instead of calling them resolutions, let’s call them goals. Is there anything you want to accomplish in 2015? How is your clean and jerk? Do you have your butterfly pull ups? Can you overhead squat 1.5 times your body weight? Now, is there anything you need to work on?
Set a Time Limit
The reason we fail at resolutions is that it takes too long to complete. We look at what we want to change, stare down the long and winding road, and don’t see an end in sight. What if we broke it up into segments? If you want to lose weight try this: instead of saying I’m going to lose 40 pounds in 2015, try losing 10 pounds every 3 months. Write on a calendar that by March 1st you will have lost 10 pounds, and then on to June 1st, and by the end of December you will have lost 40 pounds! Don’t have weight to lose, make a list of things you want to accomplish and set a date to them. I personally want to increase my clean and jerk by 20 pounds, so I have set up a calendar. I have it broken down into manageable chunks, so I can tackle it effectively and safely. If that isn’t moving fast enough for you, be more aggressive, but make sure it’s doable. Don’t set yourself up for failure. You are not going to be able to complete RX’d handstand push ups by February if you are still struggling with kicking up to a handstand. Break it up, make it manageable, and then kick it’s ass.
Don’t Diet
Those of us in the CrossFit world spend a lot of time talking about eating clean. We are very leery of the “D” word. For good reason. Diets don’t work. Diet’s also have an end. A healthy lifestyle doesn’t have an end date. You don’t eat clean for 6 weeks and then go back to fried foods and Cheetos. Cheat days happen, sure, but when you change the way you eat, you change it for the rest of your life. Diets do not work. Ever. You can’t ever get off the merry-go-round. Once you start the ride, you are on it forever. Sure, you can pause the ride and make lots of stops at Cheeseburger World, but don’t make a big deal out of it. Enjoy your meal, and get back on your ride. Don’t diet, change the way you eat.
Health is important. We need good health to be able to function in our daily lives. Most of us reading this are already living the lifestyle; however, that doesn’t mean we don’t have things we can work on. I certainly can clean up my eating. I certainly can get stronger. By focusing on our health, we are making ourselves better. Pick some things you need to improve on, and crush it.
Here are a few more input ideas:
#1 – Write some goals down on the GOAL whiteboard. They can literally be about anything. By doing this, you not only have a visual aid to hold yourself accountable and get the great satisfaction of marking it off when you accomplishment, but it is also a sounding board so others can see and give you encouragement. LET’S SET A GOAL: EVERYONE IN THIS GYM WRITES AT LEAST ONE GOAL ON THAT BOARD!!
#2 – When your goals pertain to CrossFit, ensure you are logging your data. CrossFit espouses measurable, repeatable results. If we don’t write anything down to know what we have done in the past, we cannot measure it! If you don’t have a fancy log book, you can simply use a $1 notebook from the Dollar Store OR you get a free membership to Beyond The Whiteboard along with your membership to Verve. If you are not familiar with Beyond the Whiteboard, there is an entire blog detailing the ins and outs which you can find here
VERVE UPDATES
-We are back to a regular schedule Saturday, so come in and start your New Year off on the right foot
-Make sure to check Lost and Found as we will be donating the items next week.
6 Mistakes For CrossFit Beginners To Avoid By The Box Magazine
As I said yesterday, this will be the second post dedicated to the person new to CrossFit. The new year starts tomorrow, and so can your CrossFit journey. CrossFit is a sport that has such vast variety and such high intensity that to know and do it all initially is simply not possible. It takes time to develop a comfort level with our beloved CrossFit. When you walk into the CrossFit gym your first few times, here are six key mistakes those new to CrossFit should avoid at all costs.
Mistake #1: Too Much Too Fast Many people imagine themselves to be fit and strong walking into CrossFit. Perhaps you ran a marathon or like to lift weights. That’s fantastic and I commend you. But when it comes to CrossFit, there’s something to be said for easing into it.
Lifting too much weight too fast can hinder your experience in a number a ways. First, if you’re unable to put focus on technique, your movements and progress will suffer greatly. Second, if your body isn’t prepared for the high intensity paired with weight, you’re asking for injury. Any good gym will work you through some fundamentals and assist you in establishing a starting point, but it’s up to you to take that to heart and put your effort into skill work before you worry about tons of weight.
Mistake #2: Guessing There is a ton of information thrown your way in the beginning stages of CrossFit. Although making it comprehensive is the responsibility of your gym and its On Ramp program, some movements aren’t repeated for weeks. If you aren’t certain about something, it’s important that you ask. And don’t ask the guy standing next to you. Ask your coach; that’s what they are there for. Everybody has a moment of question in CrossFit, so voice your confusion and get help rather than guess.
Mistake #3: Not Enough Rest Many people find the CrossFit community experience so positive that they have a hard time stepping away. But in the early stages of your CrossFit experience, it’s really important to let your body acclimate to your workout regimen. The intensity can overwhelm your muscles if you don’t give them some time to recover. If you’re having a hard time sitting still, make it an active rest day with a walk or swim. And be sure to spend some time on those sore muscles with a roller or some stretching.
Mistake #4: Exercising With an Ego Walking in the door, you won’t be the best. Period. I don’t know what background you came from. We all have strengths and weaknesses, and your performance in comparison to others will vary day to day. One of the cool things about CrossFit is that there isn’t time or energy for exercising with an ego. If you walk in with an ego ready to defend, you will likely be broken like a wild horse, so go in focused on giving it all you have and walk away knowing that’s always enough.
Mistake #5: Quitting You must commit. Don’t commit to becoming an elite all-star, achieving a perfect physique or lifting a million pounds. The only thing CrossFit asks of you daily is that you finish. Bad day or good day, modified or not, unless an injury or condition comes into play, most athletes have the ability to finish every workout in one way or another. It’s imperative that athletes exercise their habit of not giving up to make strides in their fitness and fortitude. And when that habit is established, most will find it crosses over into everyday life in the most amazing ways. Whatever you do, don’t let yourself quit.
Mistake #6: Refusal to Break Bad Habits If you’re a smoker, quit. If you eat mostly processed crap, stop. If you’re inconsistent, change. Most people begin CrossFit with a vision of change in their lives. But CrossFit doesn’t offer that without asking for something in return. The demands on your body seem basic, but poor health choices or lack of accountability will hinder your hopes for a better future. So don’t depend on bad habits to magically go away; own your ability to consciously make good choices, and do it.
Like anything, CrossFit has a learning curve and a person has every right to make mistakes along the way. Having said that, there are some that beginners should avoid for safety, sanity and a super kick-ass experience. Exercise your instinct to ease into the experience and you’ll make the most of what might just be a life-changing journey.
**Today’s schedule is abbreviated. Please see MBO.
***A note about Competitors Class. Only one person has emailed me about joining on Monday. Don’t simply show up to class on Monday night. If you’re interested, email eric@crossfitverve.com for qualifications. Even if you’ve talked to me directly, you still have to email me.
My main man Greg sporting some sweet socks and an even sweeter stache. Strong work bro.
A Beginner’s Guide to CrossFit By The Box Magazine, with a touch of personal content from Courtney Shepherd
We are quickly approaching the start of the new year, 2016 is in our sites. And as we approach new years, in pretty standard fashion, we begin to think about the idea of a “new me” to go along with the new year. Whether 2015 was kick ass or kicked our ass, the start of a new year is the perfect time to start something new. Maybe we decide we want a new hair do, we decide to play with a new style, we get a new job, a new lover, a new home. . . . the list goes on. I’m certain though that none of these items are nearly as popular as the idea of a new physical me, a new diet to go along with a new exercise regime to be the newest, most bootylicious, most hottest, most toned, most buff, most skinny version of myself. The month of January is the busiest time of the year in any gym across the world. But how many of us started a new diet and a new workout routine and it didn’t last too long, perhaps that is, until we found CrossFit? Because once we started CrossFit we stopped thinking about the most bootylicious version of ourselves and we started thinking about the strongest version of ourselves. And when we felt like we weren’t getting any stronger, we started changing the way we ate to harness more strength. We stopped thinking about being “toned” and started thinking about PRs, next thing we knew we looked in the mirror and saw these lines around our arms, we had visible biceps and triceps.
When I was in college I wanted to be skinny and have a flat stomach. All the cool, happy, and popular girls were skinny with flat stomachs, these would be the keys to my social success. When I entered my thirties, and had been doing CrossFit for several years, I looked in the mirror and finally loved what I saw. I thought back to the last time I was actually working on the goal of being skinny with a flat stomach. . . . these were 2 things I had not thought about in years. The last several years all I thought about was how do I move faster? How do I lift more weight? How do I work longer? What do I need to eat to make these things happen? Turns out, the answer to all of these questions, the physical work needed to reach these goals. . . caused me to loose weight and have a fairly flat stomach. The even funnier part is that I don’t look in the mirror and find pride in my weight or my stomach, I look in the mirror and I’m like “check out those traps”, or “hey girl, I think you got some hamstrings growing all up in there”. I look in the mirror and I love the strong, happy, healthy woman I see. Thank you CrossFit.
It’s cliche to say this, and it turns out I say it a lot, but CrossFit changes lives. To making us more functional, to giving us physical strength, to giving us confidence, to eliminating disease, to giving us a sense of belonging. . . the list goes on. I probably don’t have to tell many of you this, you already drank the Kool-aid, so why am I saying this? Because it’s a new year and you probably know someone who wants a “new me”, perhaps you can point them in the direction of where to get it.
Today and tomorrow’s blog posts are aimed at the person new to CrossFit. They are aimed at helping anyone that walks through our doors for the first time to start their journey on the right foot. Here is your beginner’s guide to the “new you”, or as I like to now refer to it personally for myself, the most “badass you”:
WOD Words CrossFit is full of its own lingo, and none is more important than or as simple as the “WOD” (Workout of the Day). Scribbled on whiteboards in CrossFit boxes across the country every morning, the WOD is likely the first thing you’ll look for when you walk into your new gym, and it’s what your body will remember on your way out. That workout will involve “constantly varied, high-intensity, functional movement” — the theory underpinning CrossFit that makes athletes better, faster and stronger — and will be the focus of your training that day.
Other CrossFit words to live by: The Girls: a series of iconic WODs, each given a girl’s name. When asked the reason, CrossFit founder Greg Glassman reportedly said: “Any workout that leaves you flat on your back, staring up at the sky, wondering what the hell happened deserves a girl’s name.”
Paleo: the favored diet of CrossFitters.; entails eating the way our cave-man ancestors did, so lots of meat and vegetables; no dairy, legumes or grains
Kipping: a small but powerful full-body movement originating in the hips; used to create momentum particularly as part of a pull-up
AMRAP: acronym for as many rounds (or reps) as possible; a common directive in WODs
Rx’d: prescribed; means that a workout was completed exactly as written
Mobility: distinct from flexibility; training to improve motor control and movement of the joints, enabling the body to reach full range of motion on all exercises.
Up the Intensity Athletes new to CrossFit might be initially alarmed at the intensity level box members bring to workouts. As many WODs are a race against the clock and other members — it is the “sport of fitness,” after all — you’ll be asked to perform them at a high rate of speed and a high heart rate. Fostering this friendly competition between gym members will have you performing at a higher level than you thought possible.
Keep in mind, however, CrossFit is almost infinitely scalable, so that WOD designed for some of the top performers in your gym can and should be altered to fit your needs and current abilities.
Learning Curves In the 2009 CrossFit Games, the men’s snatch event topped out at 240 pounds. This year, athletes reached 295 pounds in a Regional event. The lesson? Even CrossFit’s elite continue to learn and improve. Complex Olympic lifts and gymnastics moves aren’t mastered quickly, and many of the elite athletes are learning alongside or coaching the newest CrossFit members in local boxes all over the world.
CrossFit’s approach fosters a unique sense of community, so don’t be intimidated by the bulk, speed or beauty at your new box. They were all beginners at one time.
Pain Threshold Because of the intensity and volume associated with CrossFit WODs, one big adjustment for new members is dealing with muscle soreness. Even those with an athletic or training background can take several weeks to acclimate to the new workload. Basic maintenance like ice packs, ibuprofen, fish oil and foam rollers (the latter two found in every CrossFit gym) will help get you through the early days.
Choosing Your Box No CrossFit box is created equal,” says Zach Forrest, co-owner of CrossFit Max Effort, located just off the Strip in Las Vegas. “No CrossFit affiliate is alike.”
That can make choosing your box a difficult decision. Forrest, a former Navy SEAL operator, believes his coaching staff is the best in Las Vegas, but he still insists those interested in joining his gym try out as many of the six other CrossFit gyms in the area first. “If a coach has a good technical background but you don’t respond to his style, it doesn’t matter how knowledgeable that coach is,” says Forest. Put simply, you’ll get the best results from the coach you like the best.
You should also schedule time to talk with the coaches or owners about your own fitness goals and find out whether that gym is able to help you meet those goals. Some coaches, like Forrest, encourage members to focus on performing CrossFit WODs well and improving every day. “All the markers for health follow that improved performance,” Forrest says. “My goal is to get you as fit as possible, and how you look and feel will follow that.” If you’re looking for a classic CrossFit experience, with competition, speed and intensity, these are the types of programs you’ll enjoy.
There are other approaches, as well. Robb Wolf, co-owner of NorCal Strength & Conditioning in Chico, Calif., and author of The Paleo Solution, believes the most successful gyms offer a range of CrossFit-inspired classes, Olympic or powerlifting, and even personal training, to meet specific client needs.
Regardless of your own athletic background or ability, be sure your gym offers a dedicated introductory class so you’re not immediately thrown into that intense CrossFit fire.
CrossFit 101 Rather than throwing you right into CrossFit classes the very day you sign up at your box, your coaches will likely get you started in introductory classes to make sure you know how to safely execute the many CrossFit movements regularly seen in WODs. These include the more basic, yet critical, exercises like the squat, deadlift and press, as well as more complex Olympic weightlifting movements, including the clean and jerk and the snatch.
Most of these introductory offerings prepare you to perform these lifts through standard “On Ramp” classes lasting anywhere from four to 12 sessions. The movements get more complex as the sessions roll on, and they are typically incorporated into a short WOD at the end of each day. These WODs also increase in intensity and requirements as the introductory classes progress in an attempt to prepare you for standard CrossFit classes.
Do No Harm Performing any intense activity three to six times each week will certainly increase the odds of injury — 90 percent of marathon runners, for example, are sidelined at some point. But if you’re smart about your CrossFit training and the preparation you and your coaches put in before and after workouts, you’ll dodge a dreaded injury that could set training back for weeks.
First, be smart about scaling your daily workout to your abilities. Coaches will initially help you decide what weights and movements to alter, but after several months, you should be able to determine what you need to achieve in a particular WOD and how proficient you are at different movements. Most gyms offer warm-ups that work on movements found in the WOD, so use that time to hone your skills and begin thinking about what weight you will use rather than blindly following the weight posted for the day.
A second, more amorphous suggestion is to listen to your body. In other words, if something doesn’t feel right or normal, it could be an injury waiting to happen. Though it can be incredibly difficult to slow down or stop in the middle of a competitive WOD, it’s often best for your long-term health to take a moment to evaluate your movement and your pain, determining whether it’s a serious threat or simply part of the everyday pain of a WOD.
Finally, and most important, you should perform mobility drills and exercises to help in recovery, range of motion and preparation for WODs. You should be responsible for your own business. Spend about 10 minutes each day working on mobility drills to take care of yourself, and CrossFit will take care of you.
Rule #1: Be Nice: One of CrossFit’s most enticing selling points is the sense of community and camaraderie inherent in the type of work being done in your local box. By fostering competition, cooperation and a network of support within a gym, CrossFit adherents believe they’ve found a recipe for improving athletes beyond typical means. They’ve also created an incredibly fun place to work out.
Of course, no gym — CrossFit or otherwise — is completely free of idiots, muscleheads or giant egos, but by following a simple set of rules we’ve culled from affiliates across the country, you’ll ensure you won’t be one of them:
Keep it clean: CrossFit gyms are often big, open, Spartan areas, but they’re also very clean. Help keep them that way. Sweat, blood, gear, chalk and vomit may fly around the gym during a given WOD. If it’s coming from you, be sure to clean up after yourself and return equipment you were using to the racks. Bumper plates (rubber weights put on barbells) are admittedly fun to drop, but don’t make a habit of it because they won’t last forever and drops can still damage the expensive barbell.
Check your ego at the door: No matter what kind of shape you’re in, with its high intensity, complex movements and heavy loads, CrossFit will be difficult. Don’t get angry if the soccer mom or 16-year-old in your class posts a better time or heavier weight because the competition is also against yourself. Remember what you did and then smile while congratulating others on their spectacular performance. You might “win” next time.
Push yourself: You can only get stronger, faster and healthier if you continually add weight to your lifts and speed to your movements. Don’t compromise safety, but if you can perform a lift correctly, you can make that lift heavier. This can inspire others to push themselves, as well. Listen to your coaches, who will watch the form on your lifts and make corrections where necessary. If you’ve missed a rep because of bad form, repeat it.
Show support: Group classes create competition, but they shouldn’t create rivalries. Those in your class are struggling against the same weights and movements you are, so they’ll need as much help as you to get through the WOD. If you finish before someone, cheer him or her on or run a final leg with that person. Gather around if someone is going for a heavy personal record because the extra cheer can be the difference between making a lift or dropping the weight.
Sean relaxing at home, probably thinking of his next blog post.
AWESOME VERVE BLOGGERS #4
Our next Verve insider that writes a mean blog is Sean Allison. Initially, Sean started his blog – FROM SUBURBAN TO URBAN– to keep his family at home in North Carolina abreast of his adventures in Colorado but it turned into something he really enjoys. Sean’s blog is about his outdoor adventures with his wife and dogs, sprinkles in some humor and lots of other random stuff. Here is a little blurb about Sean and his blog, straight from his blog:
Hello planet earth. My name is Sean. I’m just your average guy trying to live life to the fullest and have some adventure on the way. I’m fortunate to have my beautiful wife Megan and our two crazy dogs at my side. This journey would not be anything without them. From Suburban to Urban is where I hope to share our transition from living in the suburbs of Charlotte, NC for almost 10 years to living an urban lifestyle in Denver, CO. Hopefully you’ll get a laugh out of the blog or find something useful. Or maybe you just want to follow along for the ride. Either way, I promise there will be more on here than just dogs, Crossfit, and beer.
I am really enjoying featuring Verve members and their lives outside of the gym. If you have a blog and would like to be featured, e-mail annam@crossfitverve.com.
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Kacey will be guiding you through a great yoga session at 11am, so stay after class and get some good mobility in!
