For Time:
21-15-9 reps
Thruster @95/65lbs
Pull-ups
Saturday, June 29, 2013
I'm 51, Out Of Shape, & I Just Got A Sad Wake-Up Call by Jack W. Perry
And this is why a healthy diet and proper exercise is very important!!
James Gandolfini is dead.
He was 51.
He died of a heart attack. He didn’t have any history of heart problems. There was no sign of foul play nor were any illegal substances found.
This is tragic.
He was only 51.
I don’t know his medical status, but he looked overweight. Those extra pounds add so many complications.
Reports say that he spent the day vacationing with his 13-year old son. He had an excellent day and felt good. He also has a one-year old daughter. Makes it even harder to understand.
I am 51.
I have children and a one-year old daughter.
I also am out of shape and need to lose some weight.
I used to be in shape. I intend to get back in shape.
But I continue to put it off. I always think I'll start tomorrow.
As the old saying goes, “tomorrow never comes.”
So, what am I waiting for?
James Gandolfini was an amazing actor. His Tony Soprano is of the most iconic portrayals in all of television. He was able to take an unsavory character and make us like him. He showed power and invincibility.
But he died at 51.
This is a wake up call for me.
There are hundreds of excuses as to why I have been putting off exercising, eating better and just general healthier living.
I am not a doctor.
I am not a nutritionist.
I am not a fitness expert.
I am not a trainer.
I am just a 51 year old guy who realizes today is the time to change.
Some of my excuses:
I'm too busy. This is probably the easiest to one to use. We're all busy. We work hard, spend time with family, and run from place to place. It's easy to procrastinate for a few hours and then the moment has passed. So I have decided to carve out time to exercise. It's like any other meeting or appointment in my book. I have it listed as an appointment. It's one I need to keep.
I'm too tired. This ties into being “too busy.” After a long day of working and making sure the kids are taken care of, I am tired. But working out and sweating creates endorphins and helps make me feel better. So, although I am tired, I know I must not fall down and rest. I need to get up and sweat.
Hey, I enjoy eating and food is one of the great pleasures of life. But there are ways to eat smart. Throughout the day I look for things to munch on. I now am resisting these urges. By cutting out many of these “mindless” meals, I expect to reduce my calorie intake. Sure I am still going to enjoy a great meal and dine out. But I also realize by thinking a bit about it and watching what I eat, it will go a long way.
I have drugs to take care of that. Big Pharma has us hooked on pills. High cholesterol and high blood pressure affect millions of Americans. So instead of working out and eating right, we can just take a few pills. The problem is, I stopped taking the pills. They made me depressed and slow. The side effects are not good. The drug industry’s’ solution? Take more drugs. Time to stop the insanity and cut it out. One pill leads to two, which leads to three, which leads to four. It is a never-ending cycle. As Tony Soprano once said Dr. Melfi, "Lithium, Prozac. When’s it gonna end?”
I will start tomorrow. When I tell myself that I will start tomorrow, this makes me feel better in the moment because I'm telling myself that I plan to live a healthier life. But it's just a stall tactic. By saying I'll do it tomorrow, I'm just delaying the action. I need to start today.
The last excuse is one that drives the others. If I can just get started today, then the others will fall into place. The idea that I'll do it tomorrow is the harmful one. It allows me to ignore doing anything but gives me the comfort that I am going to do something.
James Gandolfini died a few days ago.
He was 51.
I am sure he felt he had a lot of time left.
But we don’t.
I am getting started now.
I’m off to work out on the elliptical now.
Do it today.
Wednesday, June 26, 2013
10 Ways to Improve your Squat
“So here is the ‘meat and potatoes’ of why you are all here. I am going to squat and squat and squat. In fact, I won’t be doing much else other than squatting. I have picked a movement that arguably provides the greatest potential for training adaptation and transferable functionality through sport and life. My goal is to increase my overall strength through all movements over broad time and modal domains … but really all I am going to do is squat … every fucking day.
Jeremy Kinnick demonstrates the workouts in this article. Kinnick is the owner of CrossFit Kinnick in Upland, Calif.
“The rules are simple: I must squat below parallel at least 450 lbs on the bar for a minimum of 1 rep every day. Some days squatting will only be the warm-up for a single or double in conjunction with other work, other days the squats will be for work sets. Either way my axial skeleton will feel that weight through the system.”
— David Lipson
365daysofsquatting.blogspot.com
— David Lipson
365daysofsquatting.blogspot.com
In late May 2010, David Lipson launched a personal challenge. The goal? Squat every day, at least one rep with at least 450 pounds. He did it to honor fellow CrossFitter Amanda Miller and to raise awareness of melanoma, the disease that killed her at age 24, less than a year after she had competed in the 2009 CrossFit Games. When the year was over, Lipson had increased his strength on the squat and a variety of other lifts and had raised thousands of dollars for the American Melanoma Foundation. And he had developed a fearsome knowledge of squatting. He shares some of that knowledge here.
— The Box Staff
— The Box Staff
The squat is the king of all exercises. There is no movement more essential or foundational than the one that comprises the basic ability to raise and lower your center of mass and express strength and flexibility through the extremities of the lower body while stabilizing the spine. You will always need to squat. If you are sitting down, you must perform a squat. If you go to the bathroom, you must squat. Losing the ability to do this movement is losing the ability to live independently. Think: “Help! I’ve fallen, and I can’t get up!” Long story short, this is a movement you will want to do — and do well — your entire life.
Squatting is also an amazing stimulus for the body. This one multi-joint movement allows you to load the skeletal structure with high amounts of weight, increasing your bone density over time. The muscles of the core get trained in a static state as forces running through the body are translated into the ground. There are few movements that can move such a large weight with as much power. The intensity of the squat provides a strong neuroendocrine response, flooding the body with hormones like human growth hormone and testosterone. I once squatted at least 455 pounds for at least one rep every day for a year. After the third month, my strength had skyrocketed with a personal record of a 670-pound deadlift and a 375-pound bench — without even training those movements! All in all, the squat is the quickest path to getting big and strong as fast as possible.
There are lots of great strategies to improve your squat. Many of us who train in linear formats experience a plateau when we stop changing things up to provide a new stimulus for the body. There are many different variables you can work on for the squat. Here are 10 ways that I have found to be very effective.
1. Improve Your Technique
Work on accessing the most powerful part of your body, the posterior chain (glutes, hamstrings and spinal erectors), by sitting back as far as possible and keeping your weight on your heels. Drive your knees out apart and away from each other to get better depth and torque through the hips.
Work on accessing the most powerful part of your body, the posterior chain (glutes, hamstrings and spinal erectors), by sitting back as far as possible and keeping your weight on your heels. Drive your knees out apart and away from each other to get better depth and torque through the hips.
2. Increase Your Flexibility
Practice squatting below parallel with various stances and bar positions. For instance, try a high-bar squat (supported on the traps) with a more narrow stance. This is very applicable to Olympic-lifting positions. Then try a wider stance with a low-bar position (across the shoulders). This is more of a hip- and back-intensive squat. You will find that differentiating positions recruits different muscle groups and requires varying types of flexibility.
Practice squatting below parallel with various stances and bar positions. For instance, try a high-bar squat (supported on the traps) with a more narrow stance. This is very applicable to Olympic-lifting positions. Then try a wider stance with a low-bar position (across the shoulders). This is more of a hip- and back-intensive squat. You will find that differentiating positions recruits different muscle groups and requires varying types of flexibility.
3. Fortify Your Back
The spinal column is your transmission for applying force in the squat. The erectors of the lumbar spine are one of the most important muscle groups for maintaining a safe and strong core. Strengthen the muscles of the back with deadlifts, hip extensions and good mornings. Work on the upper back with bent-over rows and pull-ups.
The spinal column is your transmission for applying force in the squat. The erectors of the lumbar spine are one of the most important muscle groups for maintaining a safe and strong core. Strengthen the muscles of the back with deadlifts, hip extensions and good mornings. Work on the upper back with bent-over rows and pull-ups.
4. Train Your Belly
The abdominals are critical for creating pressure around the spine for support. Train the abs with sit-ups (weighted and unweighted), Turkish get-ups, yoke walks and overhead squats.
The abdominals are critical for creating pressure around the spine for support. Train the abs with sit-ups (weighted and unweighted), Turkish get-ups, yoke walks and overhead squats.
5. Lift Heavy
Try to perform reps at 90 percent of your one-rep max or higher for three to five sets of one to two reps once per week.
Try to perform reps at 90 percent of your one-rep max or higher for three to five sets of one to two reps once per week.
6. Lift Fast
Try speed days, when you lower the weight to 50 to 70 percent of your one-rep max and move for as much speed as possible. You can try this for eight to 10 sets of two to three reps once a week.
Try speed days, when you lower the weight to 50 to 70 percent of your one-rep max and move for as much speed as possible. You can try this for eight to 10 sets of two to three reps once a week.
7. Use Dynamic Resistance
Vary the resistance at the top and bottom of the squat by hooking up bands or chains or both (most badass) to the barbell. Work at 50 to 60 percent of your one-rep max, and use this as a speed day.
Vary the resistance at the top and bottom of the squat by hooking up bands or chains or both (most badass) to the barbell. Work at 50 to 60 percent of your one-rep max, and use this as a speed day.
8. Increase Your Athleticism
Become athletic and explosive through the use of the Olympic lifts (snatch and clean and jerk) and plyometrics. This will help you develop your coordination, agility, balance, power and flexibility along with your strength.
Become athletic and explosive through the use of the Olympic lifts (snatch and clean and jerk) and plyometrics. This will help you develop your coordination, agility, balance, power and flexibility along with your strength.
9. Be Explosive
Out of the Bottom
Use box squats to develop power out of the bottom of the squat. Vary heights and rep schemes.
Out of the Bottom
Use box squats to develop power out of the bottom of the squat. Vary heights and rep schemes.
10. Improve Your Recovery
Incorporate the use of stretching, foam rolling, massage and chiropractic work. Get eight to 10 hours of sleep per night. Eat clean whole foods. Use ice baths and hot/cold contrast therapy to reduce inflammation and promote circulation and healing of the body.
Incorporate the use of stretching, foam rolling, massage and chiropractic work. Get eight to 10 hours of sleep per night. Eat clean whole foods. Use ice baths and hot/cold contrast therapy to reduce inflammation and promote circulation and healing of the body.
Crossfit on it's own
Your friends have begun to notice the changes. Your physique is leaner, your diet cleaner. Naturally, you’re fielding questions about this CrossFit thing. Chief among those is likely this one: “What exactly is CrossFit?” How have you been answering that one? It’s not easy to describe exactly what a newbie will experience in a WOD, is it?
People naturally want to compare CrossFit to something they’re familiar with. And of course, CrossFit is unlike any training regimen most people are familiar with. Often, the more you describe it, the more confused they look.
Still, the questions about the operational framework of CrossFit are good questions, and the idea behind them is rooted in a valid principle in exercise science — specificity.
Without boring you, the practical application of the specificity principle is this: If you want to be a great runner, then run. If you want to be a great weightlifter, then lift weights. For the most efficient results, you should ask your body to adapt — through specific and targeted training — only in the manner that would enhance performance in your sport of choice. If you ask it to adapt to conflicting stimuli or stresses (like a long-distance runner training to lift heavy weights), you will not reach your potential in either endeavor.
It is the lack of specificity in the overall programming of CrossFit that confuses many people. The real question underlying the confusion about CrossFit is, “What are you using CrossFit for?” The assumption here is that CrossFit is a means to an end, and nonpractitioners would understand it better if they could just see what that end is. Consider, however, a completely different orientation to these questions. What if CrossFit is not a means used to achieve a specific end but is rather an end in itself?
Point to the development of functional fitness that CrossFit promotes and there is still some confusion evidenced by a common follow-up question: “So what does CrossFit make you good at?” Our answer is this: “CrossFit makes you good at doing CrossFit.”
Now, while that is most likely not the answer they were expecting, is there anything wrong with that? I mean, just look at the great CrossFitters. Evaluate them on muscular endurance, low-speed strength, high-speed strength (power), body composition, anaerobic capacity, aerobic capacity. Compare them comprehensively to other athletes. Fact is, CrossFitters not only are very impressive in their individual performances (1RM snatch, mile time, etc.), but they also are highly functional in complex movements and skills.
To be fair, we should be clear what CrossFit can and cannot do. Can you be elite at CrossFit and at the same time elite at powerlifting or the marathon? Maybe not. But the point is: Why are we comparing CrossFit to other activities? Why not evaluate CrossFit on its own merit? Why not let CrossFit just be CrossFit — a sport unto itself? Is there anything wrong with just being elite at CrossFit?
If that’s still not enough to help some people understand the physiological adaptations that come from CrossFit, there is one more thing you can do: Show the women photos of Annie Thorisdottir and Julie Foucher. Is there a woman in any gym in the country who would not want to look like they look or perform like they perform? Then show the guys photos of Rich Froning and Matt Chan. Athletic freaks.
There you go. There’s the end in itself. There’s the adaptation. And that’s what happens when you take CrossFit on its own.
Bob LeFavi, Ph.D., CSCS, USAW, is a professor of sports medicine at Armstrong Atlantic State University, Savannah, Ga
Friday, June 21, 2013
5 Mental Barriers, Smashed by Jennifer Van Allen
Even if you love working out, it's completely normal to battle negative thinking. Here's how to get over it.
Often the biggest obstacle to running has nothing to do with the legs and lungs; it’s about what’s on your mind. Here’s how to clear some common mental hurdles that can keep you from getting out the door.
THE OBSTACLE: Working out hurts!
GET OVER IT: Tuning out—not in—can help you get through those tough first workouts, says Christy Greenleaf, a professor of kinesiology at the University of Wisconsin. Recruit a friend to walk the neighborhood with you; watch your favorite sitcom while you’re on the treadmill; put together a workout mix with tunes that evoke happy memories. Studies have shown that listening to music reduces the level of perceived exertion, or how hard you feel like you’re working. “Any way that you can focus your attention on something other than how your body feels will help,” says Greenleaf. “As you get more experienced and your body adapts to training, you can tune in more to what your body is experiencing.” And remember, it’s unpleasant for everyone in the beginning. “Every step you take hurts at first,” says coach Jeff Gaudette, founder of RunnersConnect, an online training service. “But you’ve just got to trust that you will feel better.”
THE OBSTACLE: I’m worried everyone will laugh!
GET OVER IT: Enlist a buddy for your first outing to the gym, the trail, or even a group run. Or connect online with other newbies who are venturing out for their first runs. Studies have shown that buddying up—whether it’s a person, a running group, or connecting online—increases your chances of sticking with an exercise routine. Everyone feels self-conscious at first. Susan Monk, training coordinator for the Atlanta Track Club, says she often hears from people who came to the first day of training, but felt too daunted to get out of their cars. “We get so caught up in the anxiety and fear of being negatively evaluated by others,” says Christy Greenleaf, a researcher at the University of Wisconsin. “But the reality is that most of the time other people are way more concerned about themselves.” Recruit a support crew of nonrunners to support your efforts, whether it’s your spouse, parents, roommate, boss, or coworkers, says coach Mindy Solkin, of The Running Center. “When someone who isn’t in the running world knows that you used to be on the couch, they can appreciate what a big deal it is that you just ran two miles,” she says. “It’s a big deal.”
THE OBSTACLE: I’m too busy!
GET OVER IT: Find the time of day when running is nonnegotiable, says coach and exercise physiologist Susan Paul of the Track Shack Foundation in Orlando. For most people, that’s the morning, when no meetings are scheduled and the kids are still in bed. “If you do it first thing, you don’t have time to think up an excuse,” she says. And make sure that you have cleared enough time to work out so that it doesn’t jam up your day. If a morning run means you’re speeding to work and stressed about being late, the workout will start to feel like punishment, says Charles Duhigg, author of the book The Power of Habit. “The brain starts relating to the workout in a negative way,” he says. “And it will be hard to make it into a habit.”
THE OBSTACLE: I missed working out for a week because of my job (or I was hurt, sick, or…insert excuse here). It feels like too much work to start over. I might as well give up.
GET OVER IT: Press the reset button, and start over, just like you would on a video game, says online training coach Jeff Gaudette. “Let go of the past, and focus on what you can control today,” he says. “Ask yourself, Can I run today? Can I make myself better?” And you may be happily surprised at how fast you bounce back. “Even beginners are surprised at how quickly they can get back on track,” says Paul. “Even if they took two weeks off, they haven’t lost as much fitness as they think.”
THE OBSTACLE: I’m working so hard, but I’m not getting anywhere!
GET OVER IT: Be patient. Many of the positive changes that are happening when you start exercising won’t be visible in the mirror or on the scale. “Everyone expects to lose the weight in an instant, and run longer and faster right away,” says Paul. “The weight loss will come if you’re consistent, but it takes time to condition your muscles, ligaments, and tendons,” she says. The body makes more capillaries (tiny blood vessels that transfer oxygen and waste products into and out of cells), more mitochondria, (the energy-producing structures in cells), and more enzymes that help the body use fat as fuel, Paul explains. Plus, every time your foot strikes the ground, it stimulates bone growth, so your bones get stronger and denser. “When you’re not patient, “ says Paul, “you make all the mistakes of doing too much too soon and too fast and getting overuse injuries and thinking that running is bad for you.”
JASON KHALIPA: RELENTLESS
Jason Khalipa’s CrossFit journey can be traced with a tape measure. The very first facility he trained in was 400 square feet. The first box he opened was 1,200 square feet. At the time, the recent college graduate insisted on signing just a six-month lease. Like Hernando Cortés burning his ships, Khalipa wanted to leave himself no choice but to charge forward. Sure enough, six months later he moved into a 3,000-square-foot property that soon grew to 8,000. Then came more boxes, and like children’s heights notched on a kitchen door frame, they went up, as well. First 1,000 square feet, then 4,000 square feet and then 25,000 square feet.
Today, NorCal CrossFit, the flagship of Khalipa’s empire (which also includes NorCal CrossFit Santa Clara, NorCal CrossFit Mountain View and the soon-to-be-opened NorCal CrossFit Redwood City) is a supermarket-sized 30,000 square feet. There might be two boxes in the world that are bigger.
That’s how Jason Khalipa thinks: bigger. Ever since he kicked in the CrossFit doors at the 2008 Games as a 20-year-old wunderkind, “big” might be the best word to encompass the expansive Khalipa persona: big guns, big smile and big plans.
“I stay up at night wracking my brain over how we grow the company while at the same time keep what we have and make sure it is best for employees and members,” he says. In response, Khalipa has hit on an idea that promises to grow not only his own interests but also the entire CrossFit brand. It is a daring, forward-thinking business plan he calls Corporate CrossFit.
“I stay up at night wracking my brain over how we grow the company while at the same time keep what we have and make sure it is best for employees and members,” he says. In response, Khalipa has hit on an idea that promises to grow not only his own interests but also the entire CrossFit brand. It is a daring, forward-thinking business plan he calls Corporate CrossFit.
A Businessman Is Born
It’s no secret that CrossFit was born out of the gap between service and results that came to be the institutional calling card of commercial gym chains. CrossFit is often thought to be the diametric opposite of Globo gyms, with their impersonal rows of cardio machines and isolation-exercise apparatus. But allowing yourself to be defined tends to enforce limitations, and that’s not how an entrepreneur thinks. That’s not how Khalipa thinks. Instead of railing against the old business plan of the big-box gym chains, Khalipa has used it to grow his own empire. In high school, he took a job working the front desk at a major gym chain and soon became enamored of the amount of money the sales force was pulling down. He wanted in. The owner of the gym, a businessman named Joe Gigantino, recognized the charisma and extroversion of a born salesman and began to mentor Khalipa in the art of the deal.
It’s no secret that CrossFit was born out of the gap between service and results that came to be the institutional calling card of commercial gym chains. CrossFit is often thought to be the diametric opposite of Globo gyms, with their impersonal rows of cardio machines and isolation-exercise apparatus. But allowing yourself to be defined tends to enforce limitations, and that’s not how an entrepreneur thinks. That’s not how Khalipa thinks. Instead of railing against the old business plan of the big-box gym chains, Khalipa has used it to grow his own empire. In high school, he took a job working the front desk at a major gym chain and soon became enamored of the amount of money the sales force was pulling down. He wanted in. The owner of the gym, a businessman named Joe Gigantino, recognized the charisma and extroversion of a born salesman and began to mentor Khalipa in the art of the deal.
“It was good that I learned how to sell, but I wasn’t confident in what I was selling because I could tell that for some people, the Globo gym was not going to be the best way to get results,” Khalipa says. “I took that mentality of how to sell and I brought it to CrossFit. The thing about CrossFit is that it’s a phenomenal program. But even though CrossFit sells itself, it doesn’t hurt to have someone
who knows how to sell it, as well.”
who knows how to sell it, as well.”
Something else about commercial gyms impressed him: the convenience of multiple locations. Managing a dedicated training regimen around a workday and its attendant professional obligations has been a hectic juggling act for athletes since the first Olympiad in ancient Greece. Khalipa knows that it’s common for gym rats to join a facility near work so they can sneak in a lunch-hour session or hit it immediately after they punch out. He wants to apply that convenience and availability to the four boxes he runs in traffic-impacted Northern California. That’s why the 800-plus members of the NorCal CrossFit gyms can train in any of the boxes at any time.
Developing a Different Box
Several months ago, Khalipa built and staffed a small CrossFit gym on the grounds of a Bay Area electrical company called C.H. Reynolds. It began as a simple boot-camp-style class, with Khalipa bringing all the gear to the company property two mornings a week. The response from the 38 employees was so potent, C.H. Reynolds’ human resources department decided to invest in its own equipment. Khalipa put in an order to Rogue Fitness, and the first corporate CrossFit box was born.
Several months ago, Khalipa built and staffed a small CrossFit gym on the grounds of a Bay Area electrical company called C.H. Reynolds. It began as a simple boot-camp-style class, with Khalipa bringing all the gear to the company property two mornings a week. The response from the 38 employees was so potent, C.H. Reynolds’ human resources department decided to invest in its own equipment. Khalipa put in an order to Rogue Fitness, and the first corporate CrossFit box was born.
“As far as I am concerned, the goal of Corporate CrossFit is to grow and expand the CrossFit brand as much as possible without diminishing the quality of the coaching,” Khalipa says. “We want to expand and grow but never forget that it is all about the coaching. I need to continually check myself. More and more opportunities present themselves, but we need to offer quality coaching or we risk tarnishing our reputation.”
In true Khalipa style, he set his sights on bigger targets, the biggest, actually. Living in the tech hub of the world means that Khalipa has clients who work for companies that regularly appear on the cover of The Wall Street Journal. The members of CrossFit NorCal are more than happy to make an introduction to someone in their human resources departments, allowing Khalipa to do what he does best (well, second best, after squat clean thrusters): Go in there and sell. And sell he has. HGST, a major hard-drive manufacturer in the Bay Area, which employs 45,000 people worldwide and was acquired earlier this year for nearly $4 billion, recently signed a deal for a six-month pilot program, in which Khalipa and the NorCal CrossFit staff will train 2,000 employees at its two Bay Area locations. Negotiations are also in progress to build and staff CrossFit boxes for an extremely popular social network company as well as a ubiquitous Internet search engine company.
CrossFit has experienced exponential growth year after year for half a decade. Khalipa is not only on board but also is pressing his foot on the accelerator. But like an indie band that breaks into the pop charts, there seems to be a risk of the core fans feeling disenfranchised with the new status of their old favorite. After all, CrossFit was developed as a response to the failings of big-box fitness with its profit margins and bottom lines. Is the phrase “Corporate CrossFit” an oxymoron? Khalipa is not worried.
“I don’t think I’ll get any backlash, and here’s the reason why: What we are doing is progressing our own CrossFit. We aren’t diminishing it. We are not tarnishing it. This is the natural progression of business,” he says. “People want to go out and do things and grow and expand. It’s inevitable. People who are going to lead this industry will do it in the proper way, with the utmost respect for CrossFit. People can’t hate on that.”
Khalipa Workout Smash
Jason Khalipa typically trains once a day, Monday through Saturday. He has found that one long daily session seems to jive with his physiology and his schedule as chief business developer of NorCal CrossFit. (During his preparation for the CrossFit Games, he will often do a morning and afternoon session.) His workout is broken into three parts: skills, volume and the WOD.
Jason Khalipa typically trains once a day, Monday through Saturday. He has found that one long daily session seems to jive with his physiology and his schedule as chief business developer of NorCal CrossFit. (During his preparation for the CrossFit Games, he will often do a morning and afternoon session.) His workout is broken into three parts: skills, volume and the WOD.
Skills: The focus is often on Olympic lifting or gymnastics. One day Khalipa might work on his snatch technique and build up to 235 pounds. The next day could be spent practicing gymnastics movements like walking on his hands, handstands or rope climbs for 20 minutes.
Volume: The next chapter of the training session is devoted to increasing work capacity. A typical day could be a 315-pound back squat every 30 seconds for 10 minutes or 10 push-ups and two snatches every minute on the minute, increasing the weight on the snatch every five minutes.
WOD: The training finishes with some type of traditional WOD. Khalipa and company favor workouts of undulating duration that pair weightlifting with gymnastics. One day the WOD might take seven minutes, the next it could last half an hour. One recent workout was three rounds for time of 10 toes-to-bars and 10 power cleans of 135 pounds.
The Athlete Endures
Khalipa’s entrepreneurial streak runs wide, encroaching on almost every facet of his life but one: his identity as an athlete. After all, innovation won’t help you achieve four top-10 finishes at the CrossFit Games in five years.
Khalipa’s entrepreneurial streak runs wide, encroaching on almost every facet of his life but one: his identity as an athlete. After all, innovation won’t help you achieve four top-10 finishes at the CrossFit Games in five years.
“Jason has put in his work,” says Neal Maddox, owner of CrossFit X-Treme Athletics in San Jose, Calif., and one of Khalipa’s main training partners. “You can’t just go into CrossFit and be an amazing competitor. You have to put in your work. There are a lot of awesome athletes who do it. There are NFL players who do it, and they don’t go into the Games. It takes serious dedication and commitment.”
Six days a week a squad of athletes that includes Maddox, Garret Fisher, Alex Rollin and Miranda Oldroyd convenes on NorCal CrossFit for a workout. The programming is done by committee, and bizarrely it works for everyone with a minimum of bickering. Maddox and Khalipa are so in tune, in fact, that even on days they don’t train together they have been known to independently design nearly identical workouts.
“We like to lift heavy. We know what our weaknesses are, and we work on them, but we like to lift,” says Maddox, who won the Clean Ladder event at the 2012 CrossFit Games, while Khalipa took second.
Placing an emphasis on strength work and gymnastics seems to be paying off for Khalipa. With the exception of 2010 when he placed an uncharacteristic 16th (“Just a bad year,” he says), he has been a constant podium contender. It’s an impressive feat, considering how quickly the competition bar is rising. Most athletes who made the top 10 in 2008 have dropped precipitously in the ranks, many failing to even make it through the gauntlet of Regionals to qualify for the 2012 Games.
“I don’t think I have anything to prove to anybody at this point,” Khalipa says. “I have proven to myself and others that I belong in the CrossFit Games. Now I just want to get back on that podium.”
Before Khalipa has that chance again, he has a lot to do. First is a throwdown in London as the newly formed Team USA takes on Team Europe in the first-ever intercontinental CrossFit competition. After that is an appearance on NBC’s The Biggest Loser. His daughter Ava turns 2 soon, and there are always more NorCal CrossFit boxes to open, Level 1 seminars to conduct and multimillion-dollar companies to woo. Lots more road to cover as he keeps moving forward.
DYNAMIC FLUID
CrossFit workouts are, by nature, tumultuous, never-say-die events that test the mental and physical mettle of even the most experienced athlete. Muscles swell, joints groan and, in the ventilation-minimal construct of the box, both body and brain beg for hydration. We know that water is essential for survival as well as optimum performance, but when it comes to fitness for sport, seconds count, and taking that sip of water could cost you dearly. So under the watchful eye of your instructor and with your personal best within reach, what’s the right move when thirst begins to set in? And how do hydration needs differ for CrossFit athletes?
WATERSPORT
Gauging water consumption is, like squatting or kipping, an essential skill that requires continuing development. And the rewards — better general health and increased whiteboard dominance, for starters — are well worth the effort. The first step toward understanding proper hydration guidelines is grasping water’s broad effects on you, the athlete.
Gauging water consumption is, like squatting or kipping, an essential skill that requires continuing development. And the rewards — better general health and increased whiteboard dominance, for starters — are well worth the effort. The first step toward understanding proper hydration guidelines is grasping water’s broad effects on you, the athlete.
With moderate dehydration — or the loss of between 5 and 10 percent of the body’s fluid — heart and respiration rates rise to compensate for decreased plasma volume and blood pressure, body temperature increases, and there may be headaches, nausea and tingling in the limbs. You don’t want to know what happens with severe dehydration — beyond 10 percent loss — but let’s just say it involves hospitalization, if you’re lucky.
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Ounces of water you should consume each hour during fairly intense training.
Ounces of water you should consume each hour during fairly intense training.
Even a smaller amount of fluid loss can have a significant impact on performance, energy and mood. “Water is critically important,” says Doug Katona, managing partner and head coach for CrossFit Endurance (crossfitendurance.com). “It affects blood, brain and muscle. As little as a 2 percent loss will affect performance. As soon as an athlete becomes even slightly dehydrated, performance will decline. This can mean a loss of seconds, minutes or hours, depending on the event. In CrossFit, even losing seconds can mean the difference between third and 30th. And it not only affects performance, but it also affects how your organs function and your overall health.”
According to Katona, the best way to avoid dehydration during a WOD is to ensure adequate hydration before you even set foot in the gym. “Everyone thinks of hydration during workouts, but it is just as, if not more, important for CrossFitters to address daily hydration and replenishment,” he says.
ADEQUACY VS. EXCESS
There are a number of factors, including climate, specific activity, conditioning level, body chemistry and nutrition, that go into determining an athlete’s daily hydration needs. “The answer is really to be educated on what it means to be properly hydrated and to make it an ever-evolving skill that will vary depending on where you are in your training,” Katona says. And if that sounds too vague and subjective, Katona agrees. “If you want to stick me to a hard formula, the average person should take their bodyweight in pounds and consume at least half of that in ounces daily. But keep in mind this is for someone who may not be as active, so you may need to increase that another 50 percent or more depending on the training modality or work requirement.”
There are a number of factors, including climate, specific activity, conditioning level, body chemistry and nutrition, that go into determining an athlete’s daily hydration needs. “The answer is really to be educated on what it means to be properly hydrated and to make it an ever-evolving skill that will vary depending on where you are in your training,” Katona says. And if that sounds too vague and subjective, Katona agrees. “If you want to stick me to a hard formula, the average person should take their bodyweight in pounds and consume at least half of that in ounces daily. But keep in mind this is for someone who may not be as active, so you may need to increase that another 50 percent or more depending on the training modality or work requirement.”
Still, subjective measures can be useful — your performance will tell the tale. If you’re hitting the wall sooner than expected or recovery between workouts is slower, you may be missing the mark in the hydration department.
Achieving optimal hydration levels requires a steady hand. “Space out water intake throughout the day, don’t guzzle it down all at one time or try to catch up like a dog after a run; it’s got to be dosed in gradually,” says Katona, before elaborating on the dangers of overconsuming water in any one sitting. “Drinking too much plain water can lead to some devastating consequences. The goal is to maintain electrolyte levels so that the body can perform at peak levels. It’s not just water but what is in the water, namely key elements like sodium, potassium, magnesium, chloride and calcium. As a general and basic rule of thumb, most athletes should look at consuming a minimum of 16 ounces of water each hour under fairly intense training. If it’s hot outside, say over 88 or 90 degrees, you may need to adjust this according to individual sweat rate and electrolyte loss. Overconsumption of just plain water under heavy or prolonged training can also lead to being ‘water intoxicated.’ This is called hyponatremia and stems from low sodium levels. It can lead to bloating, nausea, severe headaches, loss of motor or central nervous system control, dizziness, cramping and even vomiting.”
LIQUID MATH
Your bodyweight (in pounds) x 0.5 = the number of ounces of water you should be drinking per day.
Visit hydracoach.com/calculation to get a more personalized benchmark for proper hydration based on your weight and activity levels.
Your bodyweight (in pounds) x 0.5 = the number of ounces of water you should be drinking per day.
Visit hydracoach.com/calculation to get a more personalized benchmark for proper hydration based on your weight and activity levels.
The lesson? Knock down about half your bodyweight in ounces of water per day and adjust from there based on performance. But don’t do it all at once. Better to hydrate often — throughout the day and during activity — than to try to get it all in during one make-out session with a gallon water bottle.
WATER AND STRATEGY
In order to post stronger times, better round scores, etc., you already carefully manipulate warm-up, stretching, nutrition, sleep and any other number of variables. The last thing you want is to leave your whiteboard post at the mercy of the water fountain, so now it’s time to add hydration to your fitness strategic plan.
In order to post stronger times, better round scores, etc., you already carefully manipulate warm-up, stretching, nutrition, sleep and any other number of variables. The last thing you want is to leave your whiteboard post at the mercy of the water fountain, so now it’s time to add hydration to your fitness strategic plan.
“Drinking during a WOD is a great stall tactic,” Katona says with a laugh. “If it’s not really hot outside and you’re in fairly good condition, you will most likely not need to take a drink in the middle of a 15- or 20-minute met-con type of workout. The key here is to prepare. Hydrating before and after will often affect what happens during.”
If you absolutely must have water, then take it. But, Katona cautions, frequenting the water fountain midworkout may speak to your preparation and dedication. “During a CrossFit WOD, it really depends on the workload requirement and the length of the workout,” he says. “But here is what is more important to gauge: Even if it’s only a 12-minute AMRAP, you need to look at the totality of the session. If you’re coming into a class in the afternoon and it’s been hot out, then that’s a different story. When you add in a warm-up, some skill, then the workout, that might be a 45-minute or more session, so don’t just look at the actual WOD time; look at the dynamic factors around the structure of the session. So, in this case, a little water as you walk in or topping off may be OK. It’s all based on hydration levels when you get there.”
DEHYDRATION 101
Have you had enough H2O? Here’s how to tell whether you’re losing water too quickly.
“Thirst is usually the first indicator,” says Doug Katona, managing partner and head coach for CrossFit Endurance (crossfitendurance.com), but by then you’re already dehydrated. “Headaches and dry lips can also be quick indicators. After that, I watch closely for an athlete getting chills or being nauseous. Here is what’s important for CrossFitters: Your cognition and motor skills are affected when you are dehydrated. So you will move load slower, and those 10 GPP (general physical preparedness) skills we all talk about start to decline rapidly. For those of you who are coaches, you need to communicate with and get to know your athletes so you can address hydration needs before it affects how they perform. Remember, too, that postworkout hydration is important — not just in that first 90-minute window but also over the course of the next 24 hours and then daily. If you did a competition or were in a longer endurance event, your body can still go downhill if you are not hydrated properly.”
FOOD, FLUIDS AND OPTIONS
It may seem obvious in black and white on the page, but it can be easy to forget that the water dispenser at your box and that plastic bottle you carry with you everywhere aren’t the only things that contain water. Food is an overlooked well.
It may seem obvious in black and white on the page, but it can be easy to forget that the water dispenser at your box and that plastic bottle you carry with you everywhere aren’t the only things that contain water. Food is an overlooked well.
“Veggies like broccoli and spinach are generally over 90 percent water and are very nutrient-dense,” Katona says. “Cucumber, celery and iceberg lettuce are also high in water, but they lack a good nutrient return. And although the CrossFit community knows that excessive fruit consumption may not be always the route to go, certain fruits like grapefruit, apples and blueberries are very high in water.”
Some of the body’s fluids will come from foods, but that doesn’t negate the necessity of drinking. And yes, there is such a thing as clean hydration. “Basically, plain water that is pure and has a high pH (like a 9) is your best choice, balanced with the right amount of electrolytes,” Katona says. “I don’t allow my athletes to drink waters that are sweetened, artificially or otherwise. I like AquaHydrate water, but there are others out there, too. Just do your research.”
And don’t you dare consider complaining when your adequate hydration levels result in [many] more trips to the restroom. “If you had a choice, would you rather urinate a few more times each day or cramp up and detonate on a workout?” Katona asks. “All smart athletes address hydration. Hydration is a controllable factor that can only help you in your training goals.”
In other words, suck it up.
In other words, suck it up.
SKILL WORK
Knowing all there is to know about proper hydration isn’t as sexy as learning better strategies to get through a “Hero” workout or getting tips on how to perfect your Olympic lifts, but it is a vitally important skill, particularly for athletes who are serious aboutgetting better each time they set foot in the gym.
Knowing all there is to know about proper hydration isn’t as sexy as learning better strategies to get through a “Hero” workout or getting tips on how to perfect your Olympic lifts, but it is a vitally important skill, particularly for athletes who are serious aboutgetting better each time they set foot in the gym.
“My best advice is to think of hydration as a skill or technique,” Katona says. “It’s science. Hydration levels affect how fast you run, how much you lift and how you recover. Spend the time dialing in your formula with the backdrop of the fundamentals of hydration that we have discussed here. I have a lot of my CrossFit Games athletes monitor hydration levels through the year. It’s an ongoing process and a formula that has to be carefully figured out.”
As Katona says, hydration for performance is a skill that requires daily practice. Perhaps you haven’t realized it until now, but tomorrow’s PR starts with today’s water intake.
Doug Katona is managing partner and head coach for CrossFit Endurance (crossfitendurance.com). He coaches several CrossFit Games athletes and has written numerous articles on endurance and strength and conditioning. He has served as an NFL athletic training consultant and is also a Category 2 cyclist.
DINNER – SAGE AND TURKEY MEATLOAF WITH SPINACH AND SHREDDED CARROTS
Sage and Turkey Meatloaf With Spinach and Shredded Carrots 
High-protein, flavorful and hearty, this power-packed dish will satisfy even the hungriest of cave men.
- 1 pound ground organic turkey
- 1 onion, chopped
- 4 fresh sage leaves, chopped
- 1 cup shredded carrots
- 1 teaspoon rosemary
- 1 teaspoon olive oil
- 4 cups spinach
- Sea salt and pepper to taste
Preheat oven to 350 degrees. Combine turkey, sage, onion, carrots, rosemary and oil in a bowl and mix well. Pack mixture into a loaf pan. Bake for 30 to 40 minutes or until center is cooked through. Remove from oven and let stand. Combine garlic, oil and carrots in a hot pan and cook for two minutes. Add spinach and wilt. Remove from heat immediately. Serves 2.
Nutrition facts (per serving): 416 calories, 42 grams protein, 13 grams carbs, 21 grams fat
HOW TO KILL YOUR NEXT WOD
Regardless of whether you’re an experienced CrossFitter or a beginner, you know what those first few weeks felt like. You hurt! In fact, even now your days off feel oh so good. Experienced CrossFit athletes will tell you that in time you adapt to the rigor, but perhaps the more pertinent question is this: How do you know when you’ve optimized your recovery between WODs? The answer is: You don’t.
There are no signs or markers of recovery. You can’t even go by delayed onset muscle soreness (i.e., how sore you are the next day or two). And that’s why you can always improve your recovery efforts, even if you think you’re getting progressively better at handling WODs. Optimal recovery for each of us is a dynamic, systematic physiological process that changes as we change. But — and this is an important “but” — if you are actively working a sound, synchronized recovery program, you are doing everything you can to reach your potential. Here’s what you should know to do exactly that.
Recovery Deficit
You’ve likely heard the term “oxygen deficit.” That’s the state that occurs when more oxygen is being used than is being supplied, at which point something has to give, some “payback” has to occur. Similarly, in exercise science, researchers are starting to speak more about a “recovery deficit” — a condition in which the body is not so much overtrained as it is under-recovered.
You’ve likely heard the term “oxygen deficit.” That’s the state that occurs when more oxygen is being used than is being supplied, at which point something has to give, some “payback” has to occur. Similarly, in exercise science, researchers are starting to speak more about a “recovery deficit” — a condition in which the body is not so much overtrained as it is under-recovered.
In recovery deficit, payback is hell. You feel weak from the start. You never really get going, and you can’t wait for someone to yell, “Time!” The problem is that your body has not yet fully recovered from the stress of your last WOD, and now you’re asking it to respond to a new stressor. It can’t and it won’t.
It’s important to remember that muscle adaptations from exercise stress are a luxury, not a priority, for your body. That is, only after your body takes care of its basic physiological needs (nutrition, repair of tissues, etc.) will it begin to “supercompensate” from any stressor and bring about growth.
With that in mind, here are 10 ways to optimize recovery and kill your next WOD.
1. Clean Up Your Diet
We know, you wanted something sexier, right? Unfortunately, what and how you eat on a daily basis is one of the biggest factors in how well you recover. Remember, the WOD is just a stimulus for growth. The body doesn’t grow and progress during a workout; it grows during the repair and recovery process. And if you are going to bust your butt in the box, you might as well support that work at home, too.
We know, you wanted something sexier, right? Unfortunately, what and how you eat on a daily basis is one of the biggest factors in how well you recover. Remember, the WOD is just a stimulus for growth. The body doesn’t grow and progress during a workout; it grows during the repair and recovery process. And if you are going to bust your butt in the box, you might as well support that work at home, too.
A clean diet includes lots of lean protein to support muscle growth and lots of fruits and veggies. Fruits and veggies contain good antioxidants, which can protect against muscle cell damage, and the phytochemicals in dark-green leafy veggies can repair connective tissue and may be able to reduce inflammation.
But you also have to watch your total caloric intake. If you’re dieting to drop a few pounds, your recovery will suffer. Trust us, fat loss will occur over time if you keep training. And if you don’t recover well, then you won’t be able to keep training anyway, right?
Lastly, make sure you show up to a particularly tough WOD having eaten sufficient carbohydrates. Remember, carbs are the body’s fuel source during high-intensity activity. So make sure you take in plenty of pasta, rice, potatoes or bread before a grueling WOD.
Lastly, make sure you show up to a particularly tough WOD having eaten sufficient carbohydrates. Remember, carbs are the body’s fuel source during high-intensity activity. So make sure you take in plenty of pasta, rice, potatoes or bread before a grueling WOD.
2. Pre-WOD Snack
One way to enhance recovery is to minimize the amount of stress your body encounters during the workout, and one way to do that is to ensure you eat enough energy-packed nutrients before the session. Every body is a bit different when it comes to handling food before a WOD, but you should try to consume a snack or small meal one to two hours before training. The snack should contain 250 to 350 calories with roughly 60 percent of those calories coming from non-sucrose carbohydrate sources. Some commercial sports drinks fit the bill, as do salads, whole-wheat bagels, granola bars and fruit.
One way to enhance recovery is to minimize the amount of stress your body encounters during the workout, and one way to do that is to ensure you eat enough energy-packed nutrients before the session. Every body is a bit different when it comes to handling food before a WOD, but you should try to consume a snack or small meal one to two hours before training. The snack should contain 250 to 350 calories with roughly 60 percent of those calories coming from non-sucrose carbohydrate sources. Some commercial sports drinks fit the bill, as do salads, whole-wheat bagels, granola bars and fruit.
3. Post-WOD Work
Immediately after finishing your WOD, cool down with some light activity. Get on the rower or bike or jog or even work (lightly) on your gymnastics skills. By continuing to push blood through your vessels, you are helping to circulate out the waste products of muscle contraction.
After your light activity cool-down, stretch while your muscles are still warm. A nice, relaxed static stretch of muscles worked that day also can help enhance muscle elasticity and plasticity as well as recovery. Make post-WOD stretching part of your standard routine.
Immediately after finishing your WOD, cool down with some light activity. Get on the rower or bike or jog or even work (lightly) on your gymnastics skills. By continuing to push blood through your vessels, you are helping to circulate out the waste products of muscle contraction.
After your light activity cool-down, stretch while your muscles are still warm. A nice, relaxed static stretch of muscles worked that day also can help enhance muscle elasticity and plasticity as well as recovery. Make post-WOD stretching part of your standard routine.
4. Break It Up!
Physical manipulation of affected muscles can reduce swelling of tissues and muscle damage. What we know is this: When muscles are compressed after intense exercise, muscle function improves and there are fewer signs of inflammation. That compression can come from anything that will provide direct pressure on the affected muscles. Sure, regular visits to a sports-massage therapist can be costly, so save those for the times you are feeling particularly beaten up. Instead, take advantage of inexpensive alternatives. Use a roller, lacrosse ball or even partner massage to break up muscle tightness.
Physical manipulation of affected muscles can reduce swelling of tissues and muscle damage. What we know is this: When muscles are compressed after intense exercise, muscle function improves and there are fewer signs of inflammation. That compression can come from anything that will provide direct pressure on the affected muscles. Sure, regular visits to a sports-massage therapist can be costly, so save those for the times you are feeling particularly beaten up. Instead, take advantage of inexpensive alternatives. Use a roller, lacrosse ball or even partner massage to break up muscle tightness.
5. Post-WOD Nutrition
When the clock stops on your WOD, it starts on the next one. During your training session, glycogen synthase — an enzyme whose mission is to help you replenish the energy you lost — is circulating in high concentration. It’s trying to find glucose to store for your next session, and you have 45 minutes to an hour to capitalize on it, so don’t wait to get home before you ingest carbs. Get a post-WOD recovery drink or other fast-digesting carbohydrate in you as soon as possible. Interestingly, most recent research is showing that a recovery drink with a little protein added to the carbohydrate solution actually results in greater glycogen storage than one with carbs alone.
When the clock stops on your WOD, it starts on the next one. During your training session, glycogen synthase — an enzyme whose mission is to help you replenish the energy you lost — is circulating in high concentration. It’s trying to find glucose to store for your next session, and you have 45 minutes to an hour to capitalize on it, so don’t wait to get home before you ingest carbs. Get a post-WOD recovery drink or other fast-digesting carbohydrate in you as soon as possible. Interestingly, most recent research is showing that a recovery drink with a little protein added to the carbohydrate solution actually results in greater glycogen storage than one with carbs alone.
6. Sleep
If you’re not sleeping well, you are guaranteed to be sacrificing growth and progress. Not only does a significant amount of the anabolic process (i.e., muscle growth) occur during sleep, but it is also when the body tends to regulate growth hormone, melatonin, cortisol and other hormones that can affect how muscles adapt to training.
Try to get at least eight hours a night. It may not be easy, but if you commit to it, you will notice an improvement in your workouts. To help, keep a check on your intake of caffeine, sugar, alcohol and water the last few hours before you hit the sack.
If you’re not sleeping well, you are guaranteed to be sacrificing growth and progress. Not only does a significant amount of the anabolic process (i.e., muscle growth) occur during sleep, but it is also when the body tends to regulate growth hormone, melatonin, cortisol and other hormones that can affect how muscles adapt to training.
Try to get at least eight hours a night. It may not be easy, but if you commit to it, you will notice an improvement in your workouts. To help, keep a check on your intake of caffeine, sugar, alcohol and water the last few hours before you hit the sack.
7. Stay Hydrated
You’ve got to show up at the box hydrated for optimal performance, and you need to maintain hydration during the next 24 hours. If you don’t stay hydrated, you’re hurting your body’s ability to reduce swelling and soreness, and you could even promote rhabdomyolysis.
How much water should you drink? After a WOD, drink 1 pint for every pound you’ve lost on the scale. What about during the whole day? A reasonable formula is to take your bodyweight in pounds and divide by two. That’s how many ounces you need. Probably more than you thought, huh?
You’ve got to show up at the box hydrated for optimal performance, and you need to maintain hydration during the next 24 hours. If you don’t stay hydrated, you’re hurting your body’s ability to reduce swelling and soreness, and you could even promote rhabdomyolysis.
How much water should you drink? After a WOD, drink 1 pint for every pound you’ve lost on the scale. What about during the whole day? A reasonable formula is to take your bodyweight in pounds and divide by two. That’s how many ounces you need. Probably more than you thought, huh?
8. Supplementation
The more we look at supplements and muscle recovery, the more we recognize the role many have in repairing and replenishing cells. Here are the top five:
The more we look at supplements and muscle recovery, the more we recognize the role many have in repairing and replenishing cells. Here are the top five:
- Omega-3 fatty acids. These oils from fish and plants can reduce cell inflammation resulting from an intense exercise session.
- Vitamins A, C and E. These vitamins have antioxidant properties, meaning they can prevent the destruction of muscle cell membranes.
- Branched-chain amino acids. Leucine, isoleucine and valine can be used directly by muscle cells for energy. Keep circulating levels high.
- Creatine. Study after study shows that creatine supplementation enhances performance in repeated anaerobic bouts — exercise that is very much like a typical WOD. Supplementing with it ensures you are ready for the next hard workout.
- Calcium and iron for women. Women have particular needs for adequate calcium and iron. Ladies, if you are not a big dairy or meat eater, please consider calcium and iron supplements — or a good multivitamin that contains 100 percent of the Daily Value for your age of these two important micronutrients.
9. Thermal Therapies
After a tough WOD, you could benefit from cold therapy, also called “cryotherapy” (an ice bath, etc.), which calms muscle and tissue inflammation, thereby minimizing oxygen depletion on the cellular level and even soreness. The vasoconstriction that occurs from that icy plunge also can help flush hydrogen ions and metabolic waste from affected muscles.
But what if you don’t have access to an ice bath — or you just hate freezing cold water? Try a contrast shower. In either a shower or a tub, alternate between cycles of hot and cold water. Try 60 seconds of hot (up to 110 degrees), followed by 30 seconds of cold (as low as 60 degrees) for five to seven cycles. Studies show that contrast hydrotherapy, which alternately dilates and constricts blood vessels, reduces inflammation and promotes lymphatic drainage of waste products.
After a tough WOD, you could benefit from cold therapy, also called “cryotherapy” (an ice bath, etc.), which calms muscle and tissue inflammation, thereby minimizing oxygen depletion on the cellular level and even soreness. The vasoconstriction that occurs from that icy plunge also can help flush hydrogen ions and metabolic waste from affected muscles.
But what if you don’t have access to an ice bath — or you just hate freezing cold water? Try a contrast shower. In either a shower or a tub, alternate between cycles of hot and cold water. Try 60 seconds of hot (up to 110 degrees), followed by 30 seconds of cold (as low as 60 degrees) for five to seven cycles. Studies show that contrast hydrotherapy, which alternately dilates and constricts blood vessels, reduces inflammation and promotes lymphatic drainage of waste products.
10. Know When to Back Off
We all like to hit WODs all-out, all the time. The problem is that there are times when we need more rest despite the fact that we’re doing everything right. For instance, the ability to recover could be hampered by a training regimen that’s not appropriate, emotional or psychological stress, or even something like the common cold.
So listen to your body. Ask yourself: Do I feel weak today? How is my enthusiasm for training? Am I prepared with adequate sleep and nutrition? If you are not ready for another WOD, don’t be afraid to take a day — or a few days — off. That may be just what your body needs, and you will likely come back stronger.
We all like to hit WODs all-out, all the time. The problem is that there are times when we need more rest despite the fact that we’re doing everything right. For instance, the ability to recover could be hampered by a training regimen that’s not appropriate, emotional or psychological stress, or even something like the common cold.
So listen to your body. Ask yourself: Do I feel weak today? How is my enthusiasm for training? Am I prepared with adequate sleep and nutrition? If you are not ready for another WOD, don’t be afraid to take a day — or a few days — off. That may be just what your body needs, and you will likely come back stronger.
Bob LeFavi, Ph.D., CSCS, USAW, is a professor of sports medicine at Armstrong Atlantic State University, Savannah, Ga.
Your Synchronized Recovery Plan
During the day pre-WOD Ingest sufficient calories with complex carbs and fluid.
One to two hours before WOD Eat a 250- to 350-calorie snack with non-sucrose carbs.
Immediately pre-WOD Use rollers, lacrosse balls or massage on tight muscles.
Immediately post-WOD Cool down, stretch and use thermal therapies.
Within 45 minutes post-WOD Ingest a good carb drink (with a little protein) and fluid.
Within 90 minutes post-WOD Ingest a well-balanced meal (carbs, protein and veggies).
Night Get a good massage and seven and a half to eight hours of restful sleep.
Next morning Start with a complex carb and lean protein breakfast. Supplement with omega-3s and vitamins A, C and E.
During the day pre-WOD Ingest sufficient calories with complex carbs and fluid.
One to two hours before WOD Eat a 250- to 350-calorie snack with non-sucrose carbs.
Immediately pre-WOD Use rollers, lacrosse balls or massage on tight muscles.
Immediately post-WOD Cool down, stretch and use thermal therapies.
Within 45 minutes post-WOD Ingest a good carb drink (with a little protein) and fluid.
Within 90 minutes post-WOD Ingest a well-balanced meal (carbs, protein and veggies).
Night Get a good massage and seven and a half to eight hours of restful sleep.
Next morning Start with a complex carb and lean protein breakfast. Supplement with omega-3s and vitamins A, C and E.
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