100 Burpees
3 Snatches at 45 after every 10 burpees.
What is the Meat and Fruit Diet?
4 months ago
Tuesday, June 30, 2009
Monday, June 29, 2009
WOD
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
Tuesday, June 23, 2009
Ibuprofen is BAD!
Article copied from San Francisco Cross Fit blog:
Hey Kelly,
At the seminar you said no more ibuprofen, so I stopped. But what should I take when the DOMS (Delayed Onset Muscle Soreness) is bad? I foam roll, tennis/lacrosse ball roll, etc... But it only goes so far. Crushing the fish oil as well. ASA (an NSAID by the way) or acetaminophen or just suck it up? (all parentheses are mine)
Thanks
WC
----------------------------------
All right, let's set the record straight about this stuff.
The Disclaimer: Medicine is serious busines. Always follow the advice of your doctor.
Sorted?
Ok. Ibuprofen has no place in the life of the athlete obsessed with chasing performance.
Taking an anti-inflammatory drug of any kind makes tendons and ligaments weaker, and stops muscles from getting stronger.
Is this clear enough? Yes, we used to call it Vitamin I. Yes, we used to say that RICE should have a second "I" in it (Rest, Ice, Ibuprofen, Compression, Elevation).
We used to also do "21's" on back and bi's day too. It's not ok.
Here's the low down. Ibuprofen is an NSAID (Non-Steroidal-Anti-Inflammatory-Drug) which is believed to work through the inhibition of cyclooxygenase (COX), thus inhibiting prostaglandin synthesis. Prostaglandins, are like hormones in that they act as chemical messengers, but do not move to other sites, but work right within the cells where they are synthesized. Prostaglandins are vital mediators of the inflammatory cascade. The swelling and subsequent prostaglandin production signals all of the important cells circulating in your body to come and fix/reinforce the challenged tissues. That's right, all that soreness you feel after Fran is the resultant swelling from all the micro-damage you've done to your muscles. It's this very inflammatory response that is responsible for making you a BETTER ATHLETE. The Worst thing you can do is to go through a horrible workout like Fran and then not reap the resultant gains from the training stimulus.
No good coach should allow their athletes to take ibuprofen at anytime. Even if they are hung over..
Why?
NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle regeneration compared to the normal healing process. (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)
Long term NSAID use is hard on your tissues and directly responsible from some pretty gnarly chronic body issues.
So how do we treat acute inflammatory/inflammation pain?
You know the answer.
Ice. (Maybe a little Tylenol if you really, really need it, it's not an NSAID after all)
But remember, Acetaminophen causes three times as many cases of liver failure as all other drugs combined and is the most common cause of acute liver failure in the United States. Even recommended doses especially combined with even small amounts of alcohol (Yes you Crossfitters) have caused irreversible liver failure. Don't be so cavalier about treating your muscle soreness with drugs. Taking pain meds of any kind is serious.
Can you see the difference between treating pain and treating inflammation? Control swelling and Pain with Ice as seen below, it won't short circuit the way your body actually heals itself and becomes stronger. (Hell, the Ice bath might make you a little stronger too.)
Bask in your soreness!Brag about it at work as your friends help you get up off the toliet. And above all, practice all the recovery tricks you know! These include: Proper nutrition, fluid intake, ice bath, fish oil, active recovery, stretching, massage, etc.
Hell, you can even sneak in another quick workout the next day before the 48 hour soreness beat down really kicks in! Quick, let's do Fight Gone Bad before you get too sore from yesterday's double fran! For example.
Seriously. Knock it off. Get off the Vitamin I.
--K-There-is-no-I-in-Star
Jun-01-2009 9:14:00 PM [Kelly Starrett (noreply@blogger.com)]
Hey Kelly,
At the seminar you said no more ibuprofen, so I stopped. But what should I take when the DOMS (Delayed Onset Muscle Soreness) is bad? I foam roll, tennis/lacrosse ball roll, etc... But it only goes so far. Crushing the fish oil as well. ASA (an NSAID by the way) or acetaminophen or just suck it up? (all parentheses are mine)
Thanks
WC
----------------------------------
All right, let's set the record straight about this stuff.
The Disclaimer: Medicine is serious busines. Always follow the advice of your doctor.
Sorted?
Ok. Ibuprofen has no place in the life of the athlete obsessed with chasing performance.
Taking an anti-inflammatory drug of any kind makes tendons and ligaments weaker, and stops muscles from getting stronger.
Is this clear enough? Yes, we used to call it Vitamin I. Yes, we used to say that RICE should have a second "I" in it (Rest, Ice, Ibuprofen, Compression, Elevation).
We used to also do "21's" on back and bi's day too. It's not ok.
Here's the low down. Ibuprofen is an NSAID (Non-Steroidal-Anti-Inflammatory-Drug) which is believed to work through the inhibition of cyclooxygenase (COX), thus inhibiting prostaglandin synthesis. Prostaglandins, are like hormones in that they act as chemical messengers, but do not move to other sites, but work right within the cells where they are synthesized. Prostaglandins are vital mediators of the inflammatory cascade. The swelling and subsequent prostaglandin production signals all of the important cells circulating in your body to come and fix/reinforce the challenged tissues. That's right, all that soreness you feel after Fran is the resultant swelling from all the micro-damage you've done to your muscles. It's this very inflammatory response that is responsible for making you a BETTER ATHLETE. The Worst thing you can do is to go through a horrible workout like Fran and then not reap the resultant gains from the training stimulus.
No good coach should allow their athletes to take ibuprofen at anytime. Even if they are hung over..
Why?
NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle regeneration compared to the normal healing process. (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)
Long term NSAID use is hard on your tissues and directly responsible from some pretty gnarly chronic body issues.
So how do we treat acute inflammatory/inflammation pain?
You know the answer.
Ice. (Maybe a little Tylenol if you really, really need it, it's not an NSAID after all)
But remember, Acetaminophen causes three times as many cases of liver failure as all other drugs combined and is the most common cause of acute liver failure in the United States. Even recommended doses especially combined with even small amounts of alcohol (Yes you Crossfitters) have caused irreversible liver failure. Don't be so cavalier about treating your muscle soreness with drugs. Taking pain meds of any kind is serious.
Can you see the difference between treating pain and treating inflammation? Control swelling and Pain with Ice as seen below, it won't short circuit the way your body actually heals itself and becomes stronger. (Hell, the Ice bath might make you a little stronger too.)
Bask in your soreness!Brag about it at work as your friends help you get up off the toliet. And above all, practice all the recovery tricks you know! These include: Proper nutrition, fluid intake, ice bath, fish oil, active recovery, stretching, massage, etc.
Hell, you can even sneak in another quick workout the next day before the 48 hour soreness beat down really kicks in! Quick, let's do Fight Gone Bad before you get too sore from yesterday's double fran! For example.
Seriously. Knock it off. Get off the Vitamin I.
--K-There-is-no-I-in-Star
Tuesday, June 16, 2009
WOD
Nasty Nine WOD:
Squat Clean 3-3-3-3-3 Reps
In this workout, you basically have five opportunities to find your 3-rep max in the squat clean (5 work sets of 3 reps).
You can drop the bar and reset, but rest time between reps must be minimal. Basically, once the bar comes to rest, you need to re-grip and go.
Sunday, June 14, 2009
WOD
"The Devil Does CrossFit"
5 Rounds for Time:
21 Sumo Deadlift High Pulls @ 75#/55#
21 DB Thrusters @ 40#/25#
21 Burpees
Motto
"Do as much quality work as possible while being as fresh as possible" -- Vladimir Zatsiorsky
This motto is about not force your body to maximal effort, but "practice" a movement to about half of your personal record. For example, do half the reps you would be able to do if you put your entire heart into it. If you practice in this way, you will find that you're able to do a lot more than you expect.
This is based on the exercise being practiced often. Try doing a pullup every time you go into a certain room. You'll find you've done 25 or so every day at this pace. Then one day, you'll find that you can do 20 consecutive pullups no problem.
This motto is about not force your body to maximal effort, but "practice" a movement to about half of your personal record. For example, do half the reps you would be able to do if you put your entire heart into it. If you practice in this way, you will find that you're able to do a lot more than you expect.
This is based on the exercise being practiced often. Try doing a pullup every time you go into a certain room. You'll find you've done 25 or so every day at this pace. Then one day, you'll find that you can do 20 consecutive pullups no problem.
Thursday, June 11, 2009
Wednesday, June 10, 2009
Tuesday, June 9, 2009
"Helen's Gone Hyphy"
Today's:
"Helen's Gone Hyphy"
3 rounds for time:
400m Run
12 Kettlebell Swings (53#/35#)
21 Pull-ups
Friday, June 5, 2009
Colleen's Nasty 9
I'm going to try and do all these exercises that were recently posted on Crossfit Oakland's website. I've been slacking lately and something's got to give!
After I complete one, I'll update with which one I did and the results.
Oddly enough, I've only collected 7... better find the last 3!
Here they are:
Today's:
After I complete one, I'll update with which one I did and the results.
Oddly enough, I've only collected 7... better find the last 3!
Here they are:
Today's:
"Helen's Gone Hyphy"
3 rounds for time:
400m Run
12 Kettlebell Swings (53#/35#)
21 Pull-ups
5 Rounds for Time:
Row 250m
7 Thrusters @ 135#/85#
Wednesday's NASTY NINE WOD
"THE SHELF"
5 Rounds:
5 Deadlifts (315/205)
15 OHS (95/65)
Thursday's:
"The Devil Does CrossFit"
5 Rounds for Time:
21 Sumo Deadlift High Pulls @ 75#/55#
21 DB Thrusters @ 40#/25#
21 Burpees
Fridays's Nasty Nine WOD:
Squat Clean 3-3-3-3-3 Reps
In this workout, you basically have five opportunities to find your 3-rep max in the squat clean (5 work sets of 3 reps).
You can drop the bar and reset, but rest time between reps must be minimal. Basically, once the bar comes to rest, you need to re-grip and go.
Saturdays's Nasty Nine workout will be a sprint of sorts (if you're good at power snatches and push-ups):
10-8-6-4-2 Reps Power Snatch @ 95#/65#
25-20-15-10-5 Reps Push-Ups
Sunday:
5 Rounds for Time:
Run 400m
15 Power Cleans @ 115#/75#
15 Push Presses @ 115#/75#
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