You are hereFebruary 2010

February 2010

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Thursday, 18 February 2010

Healthy Weight

One of the most common requests for people coming into Mount Olympus School of Fitness is to lose weight.  Weight loss cannot be a constant goal, as you will eventually reach a healthy weight and continuing to lose weight beyond this level will decrease functionality.  Our goal is functional fitness, which indicates a healthy bodyweight.   

Olympic ice dancer Tanith Belbin benefitted from a wise coach who told her she needed to GAIN WEIGHT.  She resisted at first, but eventually changed her nutrition and fitness training, becoming stronger in the process.  Fourth Place Medal wrote a fascinating article about her and how much their skating improved.  Read it!

AP Photo

Stronger is better, even for Ice Dancers!

Today's Workout

3 Rounds of:

  • Flexed Arm Hang (max hold time)
  • Phantom Chair sit (max hold time)
  • Knees to Elbows (max hold time)

Rest 5 minutes between rounds

Today's Endurance Workout

1 Minute ladder

Swim, Bike, Run or Row MAX EFFORT

1 min on-1 min off
1 min on- :50 off
1 min on- :40 off
1 min on- :30 off
1 min on- :20 off
1 min on- :10 off
1 min on- :20 off
1 min on- :30 off
1 min on- :40 off
1 min on- :50 off
1 min on.

Wednesday, 17 February 2010

Competition

Todays is day 6 of the Winter Olympics.  Athletes train for years then test themselves against the very best in brief competitions.  Whether you understand or appreciate the event, the athleticism can be astounding.  Many of the athletes are extreme specialists.  On the other hand, we strive for increased work capacity over a wide variety of endeavors.  We cannot anticipate all of the challenges life will throw at us, so need to be broadly ready.

Scott Hilton, for example, just returned from a humanitarian mission to Haiti.  They originally went to rebuild a damaged medical clinic, but ended up assisting people whose homes had been destroyed.  Scott had a matter of days to prepare and leave.  Just like Olympic competitions, this was a test of his training.

Some of you come to prepare for a specific event like a triathlon or climing Mount Kilimanjaro.  Others just want to be in better shape for improved quality of life.  Whatever your goal, make competition part of it.  Everyday we write down scores, but you need to compete outside the box!  Find a tournament, race, or some other competition that makes you uncomfortable and enter it.  It will broaden your abilities.

Scott Hilton in Haiti

Scott Hilton hard at work in Haiti.  Photo by Meridian Magazine.

Today's Workout

As Many Rounds As Possible (AMRAP) in 20 minutes of:

  • 5 Thrusters (135# Men/95# Women)
  • 10 Jumprope Double-unders

Today's Endurance Workout

Wait at least 3 hours after Today's Workout and do ONE of the following:

  • Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts.
  • Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.
  • Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts.
  • Row: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.

Tuesday, 16 February 2010

Appraisal

We are now over six weeks into 2010.  How have you progressed on your resolutions?  Take some time today and reevaluate your goals, and write down 3 key objectives to help you reach your goal. 

 

 

Today's Workout

WE WILL BE OUTSIDE RUNNING, SO DRESS ACCORDINGLY

4 ROUNDS OF:

  • 400m Run
  • 7 Pullups
  • 10 Situps

Today's Endurance Workout

Sprint Intervals

3 or more hours after Today's Workout, do ONE of the following:

Run, Swim, Bike, or Row

  • 5 Rounds of :40/:20 (40 seconds MAX EFFORT, 20 second rest)

Monday, 15 February 2010 PRESIDENTS' DAY

Festivities

We will only be having morning workouts today

This weekend gives a variety of celebrations to attend.  Officially, the Federal holiday is Washington's Birthday, but some states recognize Lincoln as well.  Advertisers interested in your hard-earned dollars pushed for Presidents' Day, but only a few states actually call it that. 

Year of the Metal Tiger 

For those who don't find past presidents particularly festive, feel free to celebrate the first day of Chinese New Year!  We now live in the Year of the Metal Tiger, which might make a good band name.

Today's Workout

Sets of 21-15-9 reps of:

  • Power Cleans
  • Dips

Today's Endurance Workout

Time Trial

Swim, Bike, Run, or Row

  • Swim: 800m TT
  • Bike: 20 Mile TT
  • Run: 10k TT
  • Row:5k TT

Friday, 12 February 2010

Accomplishments

Kristi got her FIRST REAL PULLUP this week!  No bands, no jumping, just raw strength.  In addtion to being a first-rate photographer and world traveller, Kristi can now add "Pullup Princess" to the list! 

Today's Workout

Double Diane

42-30-18 Reps of:

  • Deadlift (225# men/135# women)
  • Hand Stand Pushups

Today's Endurance Workout

Make-up homework.  Go back through the week and pick the workout you least want to do.  Then do it.

Thursday, 11 February 2010

Risk vs. Reward

The anticipation of 20 minutes of pure exertion can cause anxiety in the few seconds before "3-2-1, GO!!"  Knowing a workout may have some exercises that you find difficult may raise that.  You risk looking less than graceful, slow, or even clumsy.  You risk being sore after a particularly challenging workout.  The group environment helps mitigate much of the risk, but you still need faith that putting your ego on the line will lead to positive results.

The other end of the equation is reward.  You bask in the post-workout glow, knowing you just gave it everything you have.  You congratulate those around, both those faster and slower.  You do 3-5 workouts per week and start to feel better.  Your lean muscle mass increases.  You naturally start to selecting better food to eat.  You sleep better.  Your confidence in everything you approach increases.  You are rewarded with a more capable version of yourself. 

Steph stands triumphant!

Steph scores a victory over the box jump!

Today's Workout

To Infinity, 10 meters at a time!

On a 10 meter course, run 10 meters the first minute, 20m the second, 30m the third, etc.  Rest with whatever time remains in the minute. Stop when you can no longer complete the distance in the alloted minute. 

Today's Endurance Workout

Tabata Intervals

Run, Swim, Bike or Row

20 seconds on: 10 second rest x 16

Record total distance covered.

Wednesday, 10 February 2010

Speed first, then Endurance

While visiting my nephews recently I noticed that they RUN everywhere.  They sprint in short bursts every time they move.  I wondered if they do it because they have more energy, or do they have more energy because they run?  I'm not sure, but it certainly works for them.  They don't start out slowly, then try to develop speed later.  They start fast and develop endurance.  That's how we do it as well.  Once you get your first sit-up, doing over 100 within the week is a distinct possibility!  (Right, Suzanne?)  Take the time to develop your strength, especially in an area where you are weak.  In short order you'll find yourself doing unassisted pull-ups, sit-ups, or whatever else challenges you.  Strength first, then endurance.

Today's Workout

Alternating exercises with a partner, do as many rounds as possible in 20 minutes of:

  • 7 Box Jumps (24" men/20" women)
  • 7 Pullups
  • 7 Squats (bodyweight only)

Today's Endurance Workout

Time Trial

Wait at least 3 hours after Today's Workout and cover as much ground as possible in ONE of the following:

  • Swim: 15min
  • Bike: 35min
  • Run: 35min
  • Row: 15min

Tuesday, 09 February 2010

Pain

"Cruelty is a mystery, and the waste of pain," -Annie Dillard, The Pilgrim at Tinker Creek.

Pain is the mechanism by which your body informs you of problems.  Listen to these signals.  Discomfort is an important part of what we do at CrossFit Mount Olympus.  We design challenging workouts that may leave you gasping for air, or quivering with exhaustion.  We cannot, however, determine when you have gone too far.  Listen to those signals--respect them.  Some pain can be worked through, like sore muscles.  Others require a different approach.  Push yourself, but be smart about it!

Today's Workout

Do the following with a partner, alternating each round. 

Medicine Ball Cleans -Burpees

  • 1-10
  • 2-9
  • 3-8
  • 4-7
  • 5-6
  • 6-5
  • 7-4
  • 8-3
  • 9-2
  • 10-1

Today's Endurance Workout

Speed

Wait at least 3 hours after Today's Workout and do ONE of the following:

  • Swim: 4x(25m/y + 50m/y + 100m/y)
  • Bike: 4x(1/4mile +1/2mile +1mile)
  • Run: 4x(100m + 200m+ 400m) 
  • Row: 4x(150m +300m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 100m run in 15 sec. rest 15 sec then 200m run, rest 200m time, run 400m, rest 400m time, run 100m, etc.

 

Monday, 08 February 2010

Get Up, Stand Up

Bob Marley gives great health advice!  A number of studies indicate that sitting for long hours causes serious health problems.  We see a high percentage of people with muted hips, struggling with full extension.  What other affects could it have?  A study at the University of Missouri concluded, "It is time to consider excessive sitting a serious health hazard, with the potential for ultimately giving consideration to the inclusion of too much sitting (or too few breaks from sitting) in physical activity and health guidelines," (Hamilton, et al).

Get up and move around.  Studies indicate that exercise alone does not compensate for prolonged sitting, with increased risk of diabetes.  Dr. Hamilton goes so far as to say, "These studies demonstrate a significant impact of inactivity on a par with smoking."  Sitting could be as bad as smoking?  Get up, stand up.  Let Bob be your guide today:

Today's Workout

"Annie with a Friend"

 100-80-60-40-20

  • Jump Rope double-unders
  • Situps

With a partner, do a combined 100 double-unders and situps, then 80, etc.  Both partners can be exercising at the same time.

If you are doing this alone, do 50-40-30-20-10 of each exercise.

Today's Endurance Workout

Wait 3 hours after Today's Workout and do ONE of the following:

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

Row: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Saturday, 06 February 2010

Today's Workout

"Kelly"

Five rounds for time of:

  • Run 400 meters
  • 30 Box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball

Today's Endurance Workout

Long Intervals

Wait at least 3 hours after Today's Workout and do ONE of the following:

Swim: 3 x 500m... Deviate no more than 1 min from slowest 500m or foul. Recover 3 min between efforts.

Bike: 3 x 5 miles... Deviate no more than 2 min from slowest 5 mile or foul. Recover 5 min between efforts.

Run: 3 x 2 miles... Deviate no more then 2 min from slowest 2 mile or foul. Recover 5 min between efforts

Row: 3 x 2k TT... Deviate no more then 30 seconds from slowest 3k or foul. Recover 4 min between efforts.

Foul (to be done at the end of workout): Max Rep Pull Ups

 

Friday, 05 February 2010

Fight For Air!

Saturday, 27 February our workout will be held in downtown Salt Lake City as we join the Lung Association in a fundraiser.  The competion is a race up the 23 flights of stairs at the Wells Fargo building.  There will be competitions for fastest and most climbs.  Let Jeremy know if you're interested in participating, we'll be sending a team.

Today's Workout

5 Rounds of:

5 Floor Wipers (#135/#95)
5 Static Lunges (#45/#25 plate overhead)
5 Pullups

Today's Endurance Workout

 Hill Repeats

Wait at least 3 hours after Today's Workout the do ONE of the following:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 - 3 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

Row: 3 x 1k repeats with the damper set 3 above normal, not deviating more than 5 seconds. 2 min recoveries.

Foul If you deviate more than time specified

Foul: 20 pistol squats (10 each side)
 

Thursday, 04 February 2010

Nutrition

What we eat determines how well we perform athletically.  What should you eat?  The CrossFit mantra sums it up perfectly:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Eat enough to maintain activity levels but not enough to sustain fat.

Most CrossFitter benefit from following the Zone Diet, the Paleo diet, or a combination of the two.  Basically, eat real food! 

I recently watched the film, Food, INC and highly recommend it.  You should know what you put in your mouth and demand the best.  Video may not display in Internet Explorer.  Firefox works.

Today's Workout

3 Rounds of:

500 meter Row
10 Clapping Pushups
5 Deadlift (1.5 times bodyweight)

Today's Endurance Workout

Lactate Shuttle

At least 3 hours after Today's Workout, do ONE of the following

MAX EFFORT! Run, Bike, Swim, or Row

5 Min on
2:30 Min rest,
6 Min on,
3 Min rest,
7 Min on
Done.  Record total distance.

Wednesday, 03 February 2010

Records

Everything we do is measured in some way.  We strive to do more work in less time, go longer, lift more, run faster, jump higher, etc.  Today we are setting a PR for the maximum number of pullups you can do at one time.  It's a serious test of muscular endurance.  Use the bands as needed, but be honest with yourself.  It's a benchmark that you can destroy later.

 

Today's Workout

One set max reps pullups.  Do as many as you can without letting go of the bar.

Followed by 3 rounds for time:

10 Dips
10 Overhead Squats (95#/65#)
10 Back Extensions

Today's Endurance Workout

Three hours after Today's Workout, do ONE of the following;

90% Of Best Time for your set Distance.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

Row: SC: 2k , LC: 5k , U: 8k

Tuesday, 02 February 2010

Bounce

"Bouncing is what Tiggers do best." - A.A Milne, The House at Pooh Corner.

"So my next piece of advice is, you just have to decide if you’re a Tigger or an Eeyore. I think I’m clear where I stand on the great Tigger/Eeyore debate." - Randy Pausch, The Last Lecture: Really Achieving Your Childhood Dreams.

If you haven't, you must read A.A. Milne's classic book, The House at Pooh Corner.  (Remember, we're building your spirit, mind, and body.)  Tigger bounced EVERYWHERE, while Eeyore moped about feeling sorry for himself.  We all feel that way at times, but today you get a chance to be Tigger.  We're going to do some serious bouncing!  

Today's Workout

As many rounds as possible in 20 minutes of:

5 Plyometric Box Ladders (12"-20" 24")
5 Standing Long Jumps
5 Double-unders (jump rope)
5 Burpees
 

Today's Endurance Workout

Wait 3 hours after Today's Workout and the do ONE of the following:

Swim, Bike, Run or Row

 

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

 

Monday, 01 February 2010

Olympic Lifts

The snatch and clean-and-jerk are the two Olympic lifts.  Both are explosive lifts which demand high levels of athleticism, flexibility and of course, strength.  The clean-and-jerk requires the lifter to rapidly change directions in the middle of the lift.

Olympic lifting create the ability to move rapidly, with great power and precision.  Plus, they look really cool!

Melanie Roach is the first U.S. woman to clean and jerk double her body weight.  Her story is impressive: 

Today's Workout

Clean and Jerk

Do one clean and jerk rep per minute, adding one rep each minute. 
Stop when you can no longer complete the reps within the minute.

Today's Endurance Workout

Sprints

Wait at least 3 hours after Today's Workout, then do ONE of the following:

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

Row: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)