Intrepid & Karma Competitors and Cheer Squad

It was a gorgeous day for spectators and competitors alike on Saturday at the Next Level Invitational. The Laguna Hills High School track was an ideal spot and extremely spectator friendly. Vendors set up mini challenges for anyone to participate in, often with nice prizes.  Below is the scorecard, which details the WODs and how they were scored:

The first WOD, Lucifer’s Loop, was aptly named. If your quads weren’t smoked from the air squats and backwards sandbag runs, the cleans were sure to finish them off. Our athletes each did very well with Holley finishing fourth amongst the Division 3 females, Jake finishing sixth amongst the Division 2 males (sprinting that final lap), and Mike gutting through the power cleans even though they were his body weight.

The floater WOD (to be completed by the competitor anytime before or after Lucifer’s Loop) was an agility course, complete with a standing broad jump, bean bag toss for accuracy, and a mini course complete with bear crawls (homage to Marcus) and hurdles.  Holley finished first in the broad jumps,  Mike got sixth in the accuracy throws (yay tailgating skills?), and Mike & Brian tied for 10th in the course.

The last WOD, Rust, was a leg smoker to end the day. All of our competitors had to dig deep to gut through the 2 minutes of OHS, burpees, and thrusters.  Josh took 11th in the burpees, and Holley took 9th, 5th, and 8th in each movement.

It was an incredibly successful day, and our cheer squad also performed beautifully, chasing the athletes around the track and screaming encouragements and cues. We even had our first Intrepid kids show up to cheer their dad on (even though they may have been more interested in sneaking on the agility course!).  For overall results and more details, check here.

WOD 02.07.12

Complete the following movements, broken up into reps of your choosing:
Run 1600m
Row 1000m
10 Rope Climbs (Sub 2 from the floor)
20 Pullovers (sub 2 Toes to Bar for every pullover not completed)
50 Box Jumps

example: Sean’s breakdown:
3 Rope Climbs
Run 400m
5 PO
15 BJ
Row 300m
2 Rope Climbs
Run 400m
5 PO
15 BJ
Row 300m
2 Rope Climbs
Run 400m
5 PO
10 BJ
Row 200m
2 Rope Climbs
Run 400m
5 PO
10 BJ
Row 200m

Break it down however you like, but you must keep track of your own progression and keep in mind that rowers and ropes will be shared by all. Be flexible but choose wisely.

Stephanie on a blue band May 2010. Last night she did a 10# weighted pull up for a set of 2!

I posted about pull up progressions a while back based on an article from T-Nation which detailed a series of movements ranging from barbell rows to ring rows to pull ups and weighted pull ups.   Yesterday, 70′s Big honed in on specific progressionsto get from no chin up (palms facing you) to one or more pull ups (palms facing away).  These are excellent progressions and can be done even if you don’t have bands to assist with pull ups.

Instead, he focuses on using negatives in his progressions (Be controlled and deliberate during your negatives and don’t just drop to the bottom).  It’s important to also include  band-less progressions so you can increase your grip strength.  The bands often support enough of your weight that when you try to hang from the bar on your own, your grip goes out before you can even attempt the pull up!   Check out his progressions below:

• No chin-up, weak: Use some sort of body rows (ring, barbell).
• No chin-up, not so weak: Use negatives.
• No chin-up, weak in top half (lockout): Use “Double Negatives” for the top range of motion. What’s a Double Negative? »
• No chin-up, weak in bottom half (getting started): Use Double Negatives for bottom ROM.Tell me how »
• Chin-up! Yay! But only one?: Maintain frequency method, but with full ROM (more in later sections).
• Regular chin-ups, no pull-up: Start hitting doubles on chins for a week, then triples. Then start on pull-ups.
• Chin-ups are pretty solid, but no pull-up: Alternate between workouts that focus on chin-ups (see previous point) and pull-ups. Find out where you are on this list on the pull-up and start there. If you can’t lock it out, then work the top ROM. If you can’t get out of the bottom, then work that ROM. If it’s no dice either way, use negatives.

Note that you’ll occasionally (i.e. once every 7 to 10 days) attempt a dead hang chin or pull-up. If you show progress, then shift to the next point.

Read more about developing a pull up here.

We’ve had the opportunity to witness many many athletes go from banded pull ups to strict pull ups.  Yesterday Sri busted out his first two strict pull ups after just one month here (started with blue/red)!  This last month many Intrepids got their first pull ups and chin ups.  Below is Michelle’s pull up story:

8/5/10  Green (1^st workout after foundations)

9/20/10 Blue/Purple

11/2/10 Blue

12/10/10 Red

5/2/11  Purple

Got my first unassisted pull up towards the end of the W30 challenge (around 5/3/11)

5/24/11 NO BANDS!!

If you transitioned from banded to strict pull ups here, post your story to comments!!

WOD 01.31.12

Back Squat 3×5 or Wendler

Partner WOD:
AMRAP 9:
7 Thrusters
7 Burpees
170m Run

Partner A completes 7 Thrusters while Partner B completes 7 Burpees. Partners then switch movements and go on the run together. When both partners return, Partner A then starts with 7 Burpees while Partner B starts with 7 Thrusters.

Strength Plus Magazine posted this great article by Charles Poloquin, “8 Stupid Myths About Squatting,” which debunks conventional wisdom in a well articulated way. Below is a summary of his article:

Myth #1: Squats widen the hips.

When the gluteus maximus (one of the prime movers in the squat) develops, it grows back (not out). If squats did widen the hips, Olympic lifters, who devote as much as 25 percent of their training volume to squats, would be built like mailboxes.

Myth #2: Squats are bad for the knees.

Not only are squats not bad for the knees, every legitimate research study on this subject has shown that squats improve knee stability and therefore help reduce the risk of injuries. Providing you don‘t relax or bounce in the bottom position of the squat, you‘ve got nothing to worry about. In other words, don‘t relax at the bottom of the squat and allow your connective tissue to stretch out like a piece of saltwater taffy.

Myth #3. There’s only one way to squat.

Whether you switch from doing squats with the barbell on the clavicles to having it on the traps you‘ll force adaptation and growth. The front, back, high-bar, low-bar, goblet, or Zerscher squat all have their place and purpose in making you stronger.

Myth #4. You should squat till you puke.

Strength movements are not metcons. Do not treat them as such.

Myth #5. Smith machine squats are safer than regular squats.

The Smith machine squat is very hard on the patellar ligament and the anterior cruciate ligament, both of which act as stabilizers for the knees. With a Smith machine, the bar is on a track, and this increased stability decreases the requirement of the body‘s neutralizer and stabilizer muscle functions. Therefore, the strength developed on such machines has minimal carryover to a three-dimensionally, unstable environment such as occurs during the free-standing squat. This is an especially important fact to those who use weight training to improve sports performance.

Myth #6. Squats are bad for the back.

As long as you squat with the proper form, the center mass of the barbell will not be far away from the center of gravity, and this in itself will help prevent injury.

Myth #7. Squats make athletes slower.

Squat performance can be directly related to success in track and field sprinting events, as well as in many other sports. Great examples of the relationship between squatting and athletic performance are the successes of bobsledder Ian Danney, who has become one of the most successful strength coaches for professional football players. Danney has front squatted 418 pounds for 2 reps at a bodyweight of 185 pounds. Other impressive athletes I‘ve seen are skier Kate Pace, who back squats 264 pounds for 3 reps at a bodyweight of 150 pounds; and alpine skier Michelle McKendry-Ruthven, who squatted 66 reps in 60 seconds with 70 percent of her bodyweight.

Myth #8. Squats can damage the heart.

Squats will temporarily raise blood pressure, but the heart adapts to the stress in a positive fashion by making the left ventricle grow larger. Interestingly, studies have shown leg press performance on a 45-degree angle will increase the blood pressure three times more than the squat will. Obviously, if you suffer from cardiovascular disease or if it runs in your family, you should consult an experienced sports medicine practitioner before engaging in a serious squat program.

WOD 01.27.12

Back Squat 3×5 or Wendler

5 Rounds:
7 Handstand Push Ups
14 Pistols
35 Double Unders

Anna's daily work on wall ball shots

I’ve gotten a few questions lately about how to set goals for personal performance gain. People want to know what to pick, how high to reach, and how soon they should check it off their list. The beauty (and bane) of CrossFit is that there are so many damn movements to learn, much less master, it can feel overwhelming no matter how long you’ve been at it. CrossFit pulls from many specialties: gymnastics, olympic weightlifting, power lifting, kettlebells, strongman, rowing, running, and now even swimming. Add that to the necessary regimen you need to recover and adapt to rigorous training: recovery, mobility, rest, and nutrition.

Even if you can make it your full-time job to master all of the movements, it would take a lifetime to do it. We often see a bit of A.D.D. when it comes to athletes and goal setting. For example, an athlete sets out to work on double unders only to see someone in class working on snatches. The next shiny thing catches his eyes, he drops the rope, and wanders over to work on snatches instead. Focus on your goal, attain it, and then move on.

A few tips when setting goals:

1. If you don’t set a goal, you’ll never reach it: don’t get overwhelmed by all the things you want to be better at.  Commit to your goals.  Work on them.
2. Pick ONE skill you want to improve: Certain movements are skill based and require repetition to learn such as double unders, handstands, rope climbs, and muscle ups.
3. Also, set one short term goal:  This goal can be the same OR different from the skill you want to improve.  The difference is that there is a time limit to achieving it.  Pick one thing you want to do by the end of the month.  100 push ups in a row, a sub-1:30 time on a 500m row, 15 strict pull ups, push ups off-knees, better shoulder mobility,  etc.  Work on them at home, before/after class, and on Skills Days.
4. Then, set one long term goal:  This goal is something you give yourself 6 months to a year to achieve.  It can be a sub 40 minute 10k, a strict pull up, a 2x bodyweight deadlift, body weight snatch, 300# clean, a triathlon, etc.  With this goal, you still have to check in and assess the status of your progress at least once each month.  Work on it when you can.  Focus on improving any form, weakness, or mobility issues that may stand  in your way of the goal.

Every athlete’s goals will be different, so sit down, write down a list of things you suck at.  Write down a list of things you’re good at.  Be honest and realistic.   Prioritize the list and get to work.  Grab a coach or seasoned athlete whenever you get a chance and get some tips.  Be persistent.

Other posts on goal setting:  Jack of All Trades

WOD 01.24.12

Deadlift 1×5 or Wendler

800m Run
21 Push Ups
21 Box Jumps
400m Run
15 Push Ups
15 Box Jumps
200m Run
9 Push Ups
9 Box Jumps

Do’s

• Place your feet on the ground with toes forward, screw your heels into the ground so the toes move out slightly and maintain tension in your glutes
• Keep tension in your hamstrings and your weight on your heels
• Push your knees out so they are directly over your ankles
• Push your shoulders (traps) into the bar
• Pause slightly on the box

Don’t's

• Rock forward to stand back up
• Allow your knees to come forward during the squat
• Relax while pausing on the box

WOD 01.20.12

Box Squat 5×3

2 Rounds:
1 Minute Work, 1 Minute Rest

Burpees
Kettlebell Snatches
Sandbag to Shoulder
Push Press

In a word, maybe. Many of you have heard this from friends when you tell them about CrossFit. Some will talk about articles they’ve read about rhabdo and other such injuries. The truth is that CrossFit’s methodology is incredibly effective in achieving GPP when executed correctly. But, in all athletic activities where the challenge is intense physically and mentally, there is an element of danger.

CrossFit WODs are often referred to as intense. CrossFit defines intensity as going as fast and hard as you physically AND mentally can. Although for some, describing Fran as intense may be a ridiculous understatement, but the definition still applies. There are innumerable factors that factor into a WOD such as:

• the athlete’s current and past fitness level, tenacity, and ego
• the trainers’ experience, knowledge, and ego
• the athlete’s sleep, diet, and recovery
• the wod’s movements, loading, reps, and intensity
• the previous day’s wod’s movements, loading, etc
• the environment’s temperature, humidity, and altitude

Most of the serious injuries that have come out of CrossFit occur with athletes who have an incredible tolerance for pain and have pushed the mental envelope to its limits in the past. Their bodies are in decent shape, but their minds remember how to push as if they are the finely tuned athletes they were a few years back. The mind, then is both a beautiful and dangerous thing. It’s then the coach’s job to scale back this athlete’s reps, weights, and sets until his body catches up with his mind.

Other times injuries occur from weaknesses and inflexibilities that have accumulated over the years that prevent us from performing the functional movements our bodies were meant to. Here, it’s up to the coach to identify the mobility issues, scale back (or sub) necessary movements until the athlete is capable of performing these lifts safely.

I’ve also seen people suffer through a WOD and look like roadkill afterwards (ok, MORE like roadkill than usual) only to tell me they slept two hours or haven’t eaten all day. Here, it’s the athlete’s job to keep the coach informed about their condition. There is merit to training for the unknown and the unknowable, but there is also stupidity in trying to throw heavy weight around when you are not physically OR mentally capable of it. So, embrace the suck but do so intelligently. There is a time and a place for bootcamp style training, but not while snatching your bodyweight.

Hopefully this helps you when your friends try to quote numerous articles about the dangers of CrossFit. Long story short (too late), CrossFit is only dangerous if the coach or athlete acts irresponsibly or without regard for the athlete’s long term health and wellness. We as CrossFitters poke fun at ‘globo gyms’ but our culture has sprouted a new breed of “CrossFit globos” where shredded hands are a badge of honor, where Rx’d is a religion, and where form and safety are traded for seconds shaved off their girl WODs.

It is an athlete’s responsibility to find a coach (in CrossFit or any sport) who knows the importance of scaling, recognizes athletes’ limitations and strengths (especially if those strengths become limitations), cares about the athletes’ longevity beyond the immediate future, and maintains an open line of communication with their athletes. Trying to wrench your body through movements or under loads that you’re not prepared for is dangerous and so is a coach that permits and/or encourages it.

WOD 01.17.12

Barbara5rds:

• 20 Pull Ups
• 30 Push Ups
• 40 Sit Ups
• 50 Squats

35 Minute Cap

Today we add another dash line to Brian’s years on this planet… 32 to be exact!  Over the past 12 months Brian’s dedication to Intrepid has grown tremendously both inside and outside of the box.  From the early part of last year when he started taking double-unders classes on Tuesday night, he has consistently improved his numbers.  He took his status to a new level this year by  earning the “Competitor” label as he represented Intrepid in the NLI series.  Brian has also been spotted flexing his crossfit skills far outside the walls of the box, caught doing handstand pushups at my best friend’s wedding and fiancée push jerks in the Maui hotel pool.  In fact, I think he has taken this newfound dedication so far that I think I have forgotten how to make pasta. 

In my personal opinion Brian exhibits an ideal balance of competitive drive and humble delivery.  It is so rare that you see him express any emotional reaction during or after a WOD , which is why his fist pump celebration after cleaning 265 at NLI was grossly exaggerated by the crowd and film crew.  Yet, if you watch him at the beginning of every class he studies the board and sets an internal goal for the day (i.e. Jake’s weight/time  +5lbs/-5 seconds).

Some (I) might say that Brian’s most significant accomplishment at the age of 31 was our engagement, but he would likely point out his keen ability to manage a blooming bromance with both Nick and Jake!

Happy Birthday to the real roast king, the Intrepid shoe trend starter, the funniest pistols in the gym, and the love of my life.  

Come out and celebrate with us at Brian’s favorite fat kid restaurant- Big Wok! See you at 7:30.   

WOD 01.13.12

Press 3×5 or Wendler

20 Handstand Push Ups
1000m Row
100 Double Unders

We have seen some amazing menus so far in your food logs for those of you participating in the Whole 30 Challenge.  Some of you, however, have mentioned that you’re getting sick of the “same ol’ stuff” over and over again.  Here’s a great recipe from Scott & Michelle, last year’s challenge winners:

We’ve made this a couple of times.  It’s quick and easy and tastes amazing.  We took the recipe from Jamie Oliver’s Meals in Minutes.  It’s a great cookbook of quick, healthy meals.  Although most of the recipes do have an ingredient or two that is not totally clean, usually a bit of honey, fruit juice, soy sauce, cheese, etc.  But the Moroccan Lamb Chops are completely clean.

Scott

Moroccan Lamb Chops

2 Racks of Lamb (8 chops per rack)
1 whole nutmeg for grating (I just use 2 tsp of ground nutmeg)
1 tsp ground cumin
1 tsp sweet paprika
1 tsp dried thyme
EVOO
1 lemon

You’ll either need a Le Crusset or similar frying pan than you can move from stove top to oven.  Or you can preheat a roasting pan in the oven while you fry the chops on the stove top.

Pre-heat oven to 425.

Lay the lamb out and cut each rack in half (4 chops per half). Score the fat cap of the lamb chops (see pic).  Sprinkle with nutmeg, cumin, paprika, and thyme.  Massage the spices into the meat.

Heat the frying pan on the stove top with a splash of EVOO.  Add the chops to the hot frying pan about 3 minutes on each side to color the meat.

Transfer the frying pan to the oven.  Recipe says 14 minutes for blushing to medium, more or less for rare or well done.  You also need to adjust for your oven.  My oven cooks quickly and I like it medium-rare, so I cook for 12-13 minutes.  Halfway through turn the racks over and sprinkle with a pinch of salt.

When the time is up move the lamb to a cutting board to rest for a few minutes.

Serve with lamb chops with lemon wedges for the diner to squeeze over the lamb.

Enjoy!!

WOD 01.10.12

Bench Press 3×5 or Wendler

AMRAP 10

• 400m Run
• 25 Ring Push Ups
• 200m Run
• 25 Kettlebell Swings

This will be Angel’s last day with us before she heads off to the Fire Academy for the next four months.  I’ve had the pleasure of seeing her from her first day, through Foundations, and all the way to her first 1RM deadlift yesterday where she pulled 215 with room to go.  No stranger to hard work, Angel is a Navy reservist who has seen two deployments and has worked tirelessly these last few months to get in shape for the fire academy.

We wish you the best of luck in your training and can’t wait to have you back!  Take care, Angel, and don’t stop lifting!

Also, Matt “Date Nite” has generously offered a discount for blood testing for before and after the Whole 30 Challenge. Bloodwork is a great way to measure improvement in overall health and even a doctor can’t argue with the results. I’ll let him explain it a bit better:

Team CFI,

The Data Junkie is getting tested, so I thought some others might as well.  I am using one of the baseline panels recommended in Robb Wolf’s Paleo Solution, which includes:

• C-Reactive Protein
• Hemoglobin A1c
• Lipid Panel

For the CF family, we are doing a Whole30 Challenge special for those interested in measuring their numbers pre and/or post challenge.  We can’t take insurance, but we have tried our best on pricing.  The Lipid Panel is most accurate when fasting, so best to get it done early in the am.   A few of the draw sites in Torrance have Saturday hours, although it can be busy.

$99 for one panel (regular price $170)

$170 for two panels (regular price $340)

We will also give one panel to the box challenge winner (if they want it).   If not, then 2nd place etc.

How to get the special:

When registering go to www.accesalabs.com/masterlist and choose Whole 30 CrossFit Panel for $99 or Whole 30 Crossfit Panel + Recheck for $170 (alpha order so you need to scroll down).  If you get lost, go to www.accesalabs.comand click on Order Now to get back to master list.

Here is some information about the tests:

C-Reactive Protein (Quantitative)

The C-Reactive Protein test, or CRP, measures the concentration of this marker in the blood.

CRP is an acute phase reactant that is used as a test for inflammatory disease and tissue injury. Elevated CRP has recently been associated to an increased risk of high blood pressure, diabetes, and heart disease.

Hemoglobin A1c

The Hemoglobin A1c, or HbA1c, measures the level of glycated hemoglobin in your blood.  The HbA1c is a good screening test for diabetes. It measures the average blood glucose over the past 120 days so that you can see how well your blood sugar has been controlled over the past few months.  If your level is between 5.7 and 6.4, you are at an increased risk for diabetes. A level >6.4 would suggest that you have diabetes.  If you already have diabetes, you should routinely monitor your Hemoglobin A1c to make sure that it is below 7.0 to ensure that you have adequate blood sugar control.

Lipid Panel

The Lipids & Cholesterol test measures your standard medical Lipid Panel.  This test measures your Low Density Lipoprotein (LDL), High Density Lipoprotein (HDL), Very Low Density Lipoprotein (VLDL), Total Cholesterol and Triglyceride levels.  The HDL level represents your “good” lipids while the other components are thought of as your “bad” lipids.  Elevated numbers of the “bad” lipid types can greatly increase the risk of heart disease and stroke.

Measurement of these numbers every 3-6 months is beneficial for understanding overall health and assessing the impact of lifestyle changes such as diet and exercise.

Best results are obtained if you get your blood drawn after an 8-12 hour fast.

WOD 1.06.12

Press 3×5 or Wendler

4 Rounds:
6 Ring Dips
18 Wall Ball Shots

Rest 2 Minutes

4 Rounds
8 Pull Ups
16 Ball Slams

Today’s post was generously provided by Casey.  I was lucky enough to sample some yesterday and it’s delicious!

Salsa Chicken

Ingredients:

• Whole chicken
• 3 cloves sliced garlic (or pressed)
• 3 jars of your favorite salsas
• 1 cup chicken broth
• Salt & pepper

1. Take washed chicken, slit skin all over, and don’t forget to take the gizzards etc out and discard.
2. Put garlic, 2 jars salsa, and broth in crock pot and add chicken. Make sure there is a little room since the chicken will release water and you don’t want it to overflow. Pour remaining jar of salsa on top of the chicken.
3. Set on low when you go to bed and it’s ready in the morning.
4. It falls apart once u touch it so shred it up, get the bones out, stir it all up and it’s ready!

WOD 12.30.11

Back Squat 3×5 or Wendler

AMRAP 5:
12 Kettlebell Snatches
10 Box Jumps
8 Push Ups

Rest 2 minutes

AMRAP 5:
Row 250m
Run 200m