You guys know the deal. Nice day “off” with friends, family, food, and fun. Back to work we go.
Kinetic BootCamp will be hosting a community event with VA Runner on Saturday, Nov 30 at 7:30AM at the CFW Track. Friends and family are welcome to come participate. Be ready to workout!
TODAY: “BLACK FRIDAY” FRI, NOV 29, 2013
“FIGHT GONE BAD”
THREE ROUNDS / 1 MINUTE AMRAP PER STATION
- WALL BALLS 20#/14#
- SUMO DEADLIFT HIGH PULLS 75#/55#
- BOX JUMPS 24″/20″
- PUSH PRESS 75#/55#
- ROW (Calories)(equipment permitting) or DOUBLE UNDERS
*Score is total accumulated reps. Groups of up to 6 people rotating through each station.
CFW wants to wish you, your family and loved ones a safe and happy Thanksgiving. Though CFW is closed, there are plenty of ways to keep up your fitness at home. Did you know we have “At Home” WODS just a click away on the right side of your screen? Under “Resources” is a Tab titled “Traveling?”. Click it if you want to keep WODing (or click here).
We open on Friday with holiday hours: 10:00AM & 11:00AM
TODAY: “THANKSGIVING DAY” THURS, NOV 27, 2013
As requested by some of you, here is a workout you can do on Thanksgiving at home. It won’t take too long, and it’ll give your metabolism a boost before the big feast. Have a great holiday, and be safe. Hopefully I’ll see you Saturday morning at 8am for an early bootcamp with our friends from VA Runner.
28 November 2013
6 rounds for time: (remember intensity and speed, while keeping form)
10 tuck jump burpees (instead of a jump while clapping above your head, do a tuck jump, bringing your knees up to chest)
10 push ups
10 sit ups
At the end of May this year, I was doing a partner WOD consisting of box jumps with some sled pushes. As we progressed from the 2nd round to the 3rd, I could feel my left calf tightening, but, the clock was still running and there wasn’t much pain so I pushed through it. I was diving into our final sled push when I felt something pop in my calf. I immediately went to the ground as the muscle tissue tore.
Like anyone familiar with the RICE acronym (Rest, Ice, Compression, Elevation), the first thing I did was stop the activity, pack ice around my calf, wrapped it up tight, and held it above my torso. I’d often suggested this treatment to others who had soft tissue injuries/pain. Well, similar to yesterday’s post, we are continuing to challenge what we’ve always done.
Above is a video of Physical Therapist and Mobility Guru Kelly Starrett interviewing Dr. Nick DiNubile, author of “ICED! The Illusionary Treatment Option . . .“. According to Dr. DiNubile (supported by Kelly Starrett), we’ve had it all wrong. Take a moment to watch the video to hear some interesting points.
Before deciding what to do next, keep in mind, even with this presented argument, not everyone agrees. Take a look at this article countering Dr. DiNubile.
I would like your take on this, particularly from our health care professionals. Should we or should we not ice?
*ATTENTION GYMNASTICS (ADVANCE) PARTICIPANTS* Your final class of this gymnastics series will be at 6:30PM this evening.
TODAY: WEDS, NOV 27, 2013
3 ROUNDS FOR TIME
*Everyone uses a 20″ Box.
For as long as I can remember, health “professionals” always warned against kids participating in strength training programs, particularly ones that utilize barbells and other weighted equipment. These “experts” would warn us that we’re doing everything from stunting their growth to destroying their young ligaments.
The NYTimes recently wrote an article challenging many of these myths. Turns out, according to this article, strength training is not only important for their development, it also encourages a healthy lifestyle into adulthood. While this seems obvious to our world, this will not be the end-all-be-all to the arguement.
With any decision you make for yourself and your family, very few things trump experience. In my experience, as a former teen athlete and now coach, I have witnessed many of the marvelous things weight training can do for youngesters of all ages and athletic ability. Many teens in our gym are even now surpassing the athletic prowess of some of our more experienced athletes in our gym, and it’s very inspiring (though sometimes frustrating) to watch.
Point of the story, if you’re deciding when/where/how to get your kids active, do the research, ask around, rely on common sense, and don’t be afraid to challenge conventional thought. Also, Coach Evy would be happy to answer your questions.
TODAY: TUES, NOV 26, 2013
20 MINUTES TO FIND
1 REP MAX HANG CLEAN + CLEAN (FROM THE GROUND)*
5 DOWN TO 1
- DEADLIFTS 295#/200#
- L-PULL UPS
*You may NOT drop the weight after the hang clean. Clean from the ground must be touch-and-go.
I know I’ve talked about nutrition a lot lately, but there’s something else that is just as important that needs to be addressed…sleep! Sleep is usually the thing that gets ignored on our to-do lists first, because we tend to think it’s pretty flexible. Well, it’s not, and we need to add it back on our list of important things. We must rest our active muscles so they can recover, heal, and grow. Sleep is essential, and here are some reasons why:
1- Memory and learning: Sleep helps commit new information to memory, and studies show that people who sleep after learning a new task remember it better later.
2- Metabolism and weight: Sleep deprivation may cause weight gain by altering the way we store and use carbohydrates, and by altering hormones that affect our appetite.
3- Mood: We’ve all felt cranky, impatient, and unable to concentrate from being overly tired before.
4- Cardiovascular health: Sleep deprivation has been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
5- Disease: Sleep deprivation causes altered immune system function.
So sleep! But come workout first.
26 November 2013
Teams of 2: As fast as you can with proper form; remember: intensity!
100 ball slams
25 burpees to plate
100 weighted overhead lunges
25 burpees to plate
100 single unders each
“Tabata” refers to doing an exercise in intervals. Traditional Tabata work looks like 20 seconds of work, 10 seconds of rest, 8 rounds, which is 4 minutes, but it can be any interval length that you want that serves the same purpose. It’s meant to be a HIGH intensity 4 minutes. The exercise done can be anything: squats, push ups, pull ups, burpees, box jumps, and the list goes on. The purpose is to push as hard as you can, so by the end of the 4 minutes there would be no way you should feel like you can do one more rep. Now what’s the point of this? Dr. Tabata was an actual researcher that studied the benefits of very short, high intensity exercise in increasing your health and fitness, versus a longer endurance workout. He found that short, high intensity exercise boosts human growth hormone, which is essential for optimal health, strength and vigor. High intensity exercise has also been shown to improve insulin sensitivity, boost fat loss, and increase muscle growth. It’s been proven to be more effective and beneficial than longer, less intense exercise.
25 November 2013
Tabata air squats
Tabata KB SDHP
Tabata mountain climbers
I’m pretty sure you realized Thanksgiving is this week. You probably have the grocery list written out and the guest room cleaned up. You might even have a tent loaded up to sit outside your favorite store Thursday night. With all your planning, don’t forget to commit time to your training. In accordance to our new and improved Holiday Hours, CFW will be closed on Thanksgiving and will only have classes at 10AM & 11AM on Friday, Nov 29. Be there!
Tell me one healthy alternative you’ll serve this year for Thanksgiving in the comments.
TODAY: MON, NOV 25, 2013
AMRAP IN 10 MINUTES
15 KETTLEBELL SWINGS 53#/35#
10 BOX JUMPS 24″/20″
5 HANDSTAND PUSH UPS
Today we attack 2 weaknesses for a lot of people in the gym, muscle ups and snatch. Both of these movements require a lot of skill and practice. If you struggle with either, get up and come attack your weakness. The only way to get better is to put away the ego and put in the work, for more on that check out last nights post.
20 mins to est. a 1RM Snatch
5×3 Snatch Grip Deadlifts (as heavy as possible)
100 Banded Good mornings
Take a look at the rules listed above. I think these are great rules for all of us to live by.
1: You have to dedicate yourself to coming in and doing the work, I know that evil out of shape person in your head sometimes tells you to sleep in or just go home after work. Slap that tubby little fella, get in the gym and your hard work will pay off!
2: Place those egos right in the cubbies with your coat! I know it stings a bit when a coach tells you to drop down in weight but we know what we want out of a workout. Yea your buddy might be doing 10 more pounds but you should both be getting great results and maintaining intensity throughout!
3: In the grand scheme of things nobody really cares what your time was. That is why we erase them the next day. We will celebrate with you just the same if it was blazing fast or you think not. Maintain intensity, push yourself and never stop! That is what is important.
4: Cheaters, rep shavers and my favorite “Oh, I must have counted wrong again by 15 reps”ers. You know who you are and that should be enough shame for now. Its your workout and membership so by all means do what you think is right. All I ask is that you don’t put your fake cheating score on the white board with your head held high acting like everyone doesn’t know. Your only hurting yourself…soap box off…
5: Nobody cares if a WOD takes you a whole class and the next one, you lift an empty bar or one packed with weight, real effort is obvious and that means more than any of that. Everyone makes sacrifices to come in the gym and give it their all. Work hard, cheer your community on harder and leave knowing you are a better person each day!
Even Teams (3-6) Athletes
Follow the Leader Up and Down
20 Chest to Bar Pull Ups
30 Burpees to Plate
40 OH Lunge Steps in place (45/25)
50 Double Unders
40 Push Ups
30 DB Snatch (Alternating)
20 Wall Balls