Why do we program our workouts the way we do? It is our contention and our evidence demonstrates that you need a sufficient strength before you begin building strength endurance. Period.
Yes you can get in marginally better workout times if you strictly focus on conditioning but you will be hard pressed to ever improve your strength.
And when those short, heavy metcons show up — youre toast. So it is imperative that you have a sufficient base of strength while also staying balanced in all 3 metabolic pathways.
Today I want you guys to think about all those times you couldve eaten or slept better.
I’ll just use myself as the example here. This past Friday I did a 1RM test for deadlift. It was the same as it was about 2 months ago but my technique this time was a LOT worse. Why? I don’t know. Training my hips to be higher than necessary and having my shins more vertical from RDL training Im pretty sure but either way if my technique were better Im sure I could have pulled 440 or maybe even 450. But I really pulled 425 off the ground basically as a RDL. No rounding of the back at all…almost completely stiff-legged.
The point here is imagine how much more I could have lifted if my technique was better. Imagine how much your strength to bodyweight ratio would be up if you chose to eat better or gone to bed an hour earlier. Don’t be satisfied with marginal gains. Try and maximize the return on your investment in your training.
As James OPT Fitzgerald is fond of saying, “Nothing tastes as good as being lean feels.”
So, if youre coming in and putting in a lot of time, effort and energy into your training don’t sabotage your hard work by making bad choices in your fuel intake.
Recommended reading:
Universal Characteristic #4: A Moderate Fat Intake Dominated by Monounsaturated and Polyunsaturated Fats with Balanced Omega 3 and 6 Fats
If you are like most people, the message you have been receiving loud and clear for decades from so called nutritional experts, physicians and even the government is to cut the fat in your diet. No matter how well intentioned is this message, it is flatly wrong – period! It is not the total amount of fat in your diet that raises your blood cholesterol levels, increases your risk for heart disease, cancer and type II diabetes, but rather the type of fat. The typical western diet is dominated by cholesterol raising, artery clogging saturated fat. Secondly, we consume too much omega 6 polyunsaturated fats at the expense of the healthful omega 3 polyunsaturated fats. Finally most of us still regularly consume cholesterol-raising, trans fats found in margarine, shortening and nearly all processed foods. These are the types of fat you want to cut from your diet – the saturated fats, the trans fats and the omega 6 polyunsaturated fats. You want to restore the healthful monounsaturated and omega 3 fats that were the mainstays of Stone Age diets. By doing so, you will lower your blood cholesterol levels, reduce your risk for heart disease, cancer and other chronic illnesses. How did the typical western diet wander so far from the healthful fats our hunter-gatherer ancestors ate?
Fats in the Hunter-Gatherer Diet
In order to know how we got lost, we need to know where we started. What exactly was the balance of fats in humanity’s original diet? From hundred’s of computerized dietary simulations of Stone Age diets, as well as from numerous ethnographic studies of hunter-gatherers, my research team and I have been able to answer this question. In the graph below, contrasting hunter-gatherer and western diets, you can see that the big difference was in the total amount of saturated fat. Despite eating diets that were dominated by animal foods, hunter-gatherers ate about half the saturated fat found in the average western diet. Wild game meat is very low in both total and saturated fat as you can see in the table below comparing wild and domesticated meats. From the graph you can also see that healthful, cholesterol lowering monounsaturated fats comprised more than half of all the fats in the diet.
Ingredients
1 package ground turkey
1/2 onion, finely diced
1/2 cup almond flour
2 eggs
sea salt, black pepper, garlic powder ( all to taste, I used about a
teaspoon each)
1 whole avocado
juice from 1/2 lime
basil
Directions
Mix turkey, onion, almond flour, eggs, salt, pepper, garlic powder or other seasonings of your choice into a large bowl.
Scoop the contents of the avocado into anther bowl, discarding the seed and the skin. Add lime juice and a dash a basil for an extra flavor kick. The lime juice will also keep any unused avocado from browning.
Shape turkey mixture into individual burger patties. Keep them relatively thin. Add a spoon full of the avocado mixture to one patty, then lay another patty on top to create your avocado filled burger.
Heat a skillet coated with a thin layer of olive oil to medium-high heat. I used to olive oil from sun-dried tomatoes in a jar, and added these to my finished burger. Cook on both sides until meat is done, serve over a salad or with a side of veggies.
One of our athletes Josh Wolff had a college classmate die in Afghanistan a couple days ago.
Captain Daniel Whitten
Capt. Daniel Whitten, 28, a native of Grimes, Iowa and a company commander in the 82nd Airborne Division, was killed in Afghanistan on Tuesday when an explosive device struck the vehicle he was riding in. He had served in both the Afghanistan and Iraq wars.
Recognizing that I volunteered as a Ranger, fully knowing the hazards of my chosen profession, I will always endeavor to uphold the prestige, honor, and high esprit de corps of the Rangers.
Acknowledging the fact that a Ranger is a more elite soldier who arrives at the cutting edge of battle by land, sea, or air, I accept the fact that as a Ranger my country expects me to move further, faster and fight harder than any other soldier.
Never shall I fail my comrades. I will always keep myself mentally alert, physically strong and morally straight and I will shoulder more than my share of the task whatever it may be, one-hundred-percent and then some.
Gallantly will I show the world that I am a specially selected and well-trained soldier. My courtesy to superior officers, neatness of dress and care of equipment shall set the example for others to follow.
Energetically will I meet the enemies of my country. I shall defeat them on the field of battle for I am better trained and will fight with all my might. Surrender is not a Ranger word. I will never leave a fallen comrade to fall into the hands of the enemy and under no circumstances will I ever embarrass my country.
Readily will I display the intestinal fortitude required to fight on to the Ranger objective and complete the mission though I be the lone survivor.
Rangers Lead The Way!
Please keep Danny’s family in mind over this weekend and if you’re the prayin’ kind turn your thoughts into prayers.
Today’s WOD is for Danny
50 Double unders or 150 singles
50 push-ups
50 dumbbell swings, (35# /20#)
50 step Lunge
50 sit-ups
50 Push press
50 Flutter kicks (on a 2 count so it will be 100 total)
50 Thrusters
50 Burpees
50 Double unders or 150 singles
“The several states composing the United States of America are not united on the principle of unlimited submission to their general government.”
–Thomas Jefferson
For all who read bodybuilding magazines, buy the supps in those mags and think you’ll end up looking like the dudes who are putting in serious time in the gym and taking a SERIOUS amount of gear — youre crazy.
It takes a ton of dedication and commitment to get freaky big no matter how much gear you take. Barry Bonds didnt hit 700 homers by just lifting weights and taking extra stuff. It doesnt matter what your morals are…if theyre ok with doing it then whatever you have to say is just an opinion.
Three rounds of the following for time:
20 kettlebell swings (45# Men / 25# Women)
25 push-ups
30 sit-ups
40 double unders (substitute 40 tuck jumps or 120 regular rope jumps)
Diabetes Discussion I came across this discussion between a diabetes ‘expert’ and Richard Bernstein. Such soul-destroying stupidity has me banging my head against the wall…
Jim Rogers Is Right
There are seven reasons to invest in China. Article by Christian DeHaemer.
Many people new to the Paleo Diet have a hard time figuring out what to eat. They often tend to eat the same thing they’ve always eaten, but just remove the grain. So instead of hamburger and fries, they may just have a hamburger patty. Instead of cereal and a banana, they’ll have just the banana. The result – hunger!
Here are a few tips to make eating Paleo a routine part of your lifestyle:
For breakfast, make an easy omelet. Quickly sauté onion, peppers, mushroom, broccoli, add eggs (keeping only one or two yolks), and leftover turkey or chicken breast for extra protein.
Paleo lunches are easy: Make a large salad at the beginning of the week big enough to cover lunch each day. Include mixed greens, spinach, radishes, peppers, cucumber, carrots, avocado, walnuts/almonds, sliced apple/pear, etc and place in a large Tupperware container. Pack single servings each morning from the large batch; bring a can of tuna (or salmon, chicken/turkey breast, ground buffalo) to top.
For dinner, try spaghetti squash as a substitute for any pasta recipe. Top with pesto, marinara and meatballs, or simply salt, pepper, and garlic. Roasted beets, and their greens, make a great side dish for pork. Asparagus, broccoli, and spinach can be steamed quickly. Salmon, halibut, or tilapia filets grill well with accompanying foil packs full of cut veggies with olive oil and garlic.
Berries and other succulent fruits make a great dessert, and pre-cut carrot and celery sticks, sliced fruit, and pre-portioned raw nut/dried fruit mixes are easy to grab and pack for snacks. - Courtesy of the Paleo Diet Newsletter
Today we will be blasting out some tabata intervals!
We’ll also be working with a new warm-up scheme so come prepared for just as much fun as last week! Our focus this week will be loosening up your hips, posterior chain and building explosive strength.
Keep your eyes out for the pigs on ice-skates!
So…if you work tabata intervals…this could be you.
You too can be transformed!
Today’s workout is Tabata Wholly Hell!
It’s twenty seconds of work followed by ten seconds of rest…for 8 rounds.
The exercises you’ll all be doing the following:
Push press
Push-ups
Burpees
Squats
Recommended reading:
If you didnt watch the video from yesterday day just scroll down and be sure you watch and internalize the information. It can save you and your family from many autoimmune diseases. But today we talk about being against the grain. Those of you who think you are “professional” trainers or just professional S&C coaches…do you still recommend your clients eat oatmeal, whole grain bread or pasta to carb load? If so, please email me at matt@crossfit1776.com and let me know why.
Recommended reading :
I often take time, LOTS of time, to try and not simply warn you all but also help to educate you all about the dangers of eating high-carb low-fat diets. See the most recent podcast Ive done with Jeremy Gordon (CrossFit Hampton Roads) about the conventional wisdom vis-à-vis diet and nutrition especially amongst nutrition “experts”. It’s right up there in the top right corner of the navigation bar.
Here though guys is a vid you must watch.
I know it is sooo easy to make a dozen excuses of why you don’t eat well, how you, everyday, make a special exception to your diet to reward yourself, of how you think this one thing cant be makin that much of a difference and you know.
Ive got two bits of advice:
1) Stop lying to yourself – because your less than stellar performance doesn’t lie
2) Get off the crack!
“If you want to look like a bodybuilder, that’s fine with me. That is a matter for you to discuss with your God and your psychologist. But even a bodybuilder is a novice strength trainee until he’s an intermediate. The fastest way to gain muscular bodyweight — the supposed goal of a bodybuilder — is with a linear progression on the basic barbell exercises. And 5s are the way this progression works best.”
And…
“I don’t like Bono. He needs to train more.” Coach Rip
In all of the things we do at CrossFit 1776 we subscribe to CrossFit’s initial RX of universal motor recruitment patterns. These patterns get the body, or something moved by the body, efficiently, effectively and quickly from one place to another. As Coach Glassman likes to say we want to, “Carry large loads, long distances and quickly.”
These movements are universal in that they are found everywhere, in everything you do from putting the bag of Friskies up on the top shelf to combat. Running, rowing, jumping, pushing, pulling, throwing, running, climbing…all are movements that mimic things done in real life as opposed to lateral raises, flies on the peck deck or leg presses. All of the latter are non-functional and artificial. Technically sound, explosive, and powerful athletic movements require a core to extremity connection. We are trying to get people to learn to have their bodies function as a symphony, not solo.
The Ole Snow Miser worked his magic and the gym is closed today.
So here is your @ home workout. Be sure to come back and post your times to the comments.
For time:
21, 18, 15, 12, 9, 6, 3 reps of push-up, sit-ups and squats
This means you perform 21 push-ups, 21, sit-ups and 21 squats. The next round is 18 reps of each, then 15 of each and so on until you finish 3 reps of each.
Today’s breakfast
Oh so good paleo breakfast
5 egg omelet, sundried tomatoes, fresh kale, coconut oil and a handful of blueberries.
