Cardiovascular Health

Greek researchers found that marathon runners have increased stiffness of the large arteries, which increases the probability of hardened arteries, high blood pressure and heart attacks.  The study compared runners on a traditional marathon training program with recreational exercisers.

Where do we fit?  CrossFit is its own category.  We train for marathons doing shorter, intense endurance workouts combined with regular CrossFit regimens.  By training at higher intensity for shorter intervals we see endurance gains without the accompanying injuries.   "Regular long-term endurance training is generally beneficial for heart health, but it seems that the cardiovascular system is like a sports car engine. If you do not use it, it will decay, but if you run it too fast for too long, you might burn it out," says Dr. Despina Kardara of Athens Medical School  

This does not mean you should stop exercising.  It means you should stop the Long, Slow Distance most marathon training regimens prescribe.  Replace it with moderate distance at higher intensity.  Your heart will thank you.

 Happy St Patrick's Day!

Today's Workout

Murphish

4 Rounds of:

• 400 meter Run
• 20 Pullups
• 30 Pushups
• 40 Squats

Today's Endurance Workout

10:5 Sprints

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

Swim, Bike, Run or Row

20 Rounds of:

• 10 second sprint
• 5 second rest

Core Strength

Our definition of core strength is MIDLINE STABILITY.  If you drew a line from your nose to your bellybutton, that would be your midline.  This line can bend in three dimensions and the job of your abdominal muscles is to keep your body upright while you move.  Core strength indicates an ability to keep this line straight. 

Today we will do overhead squats, a great test of core strength.  Rather than do an obscene number of crunches or balance on a ball, we will lengthen the midline by holding a barbell overhead and then use the abs to hold our midlines stable. 

Midline stability is crucial for most athletes, as it directly affects the ability to change directions in speed sports.  Endurance athletes benefit from an ability to hold a more efficient posture longer.  Speed increases, and overall strength improves.  Sit back and enjoy the overhead squats.

Nate goes overhead.

Today's Workout

Overhead Squats (65#/95#)

Every minute, on the minute, add one rep (1st minute do 1 rep, 2nd minute do 2, 3rd minute do 3, etc) until you cannot complete the set in the alloted minute. 

Today's Endurance Workout

Hill Climb

At least 3 hours before or after Today's Workout, do ONE of the following at an ALL-OUT EFFORT:

Swim: 500m, add weighted vest or t-shirt for drag

Bike: 3 mile Hill climb, Incline between 6-12%

Run: 1.5 mile Hill climb, Incline between 6-12%

Row: 1200m, Damper setting between 8-10

Beware the Ides of March

The date is best known for the betrayal of Julius Caesar, who was famously warned by the soothsayer in Shakespeare's version, "Beware the Ides of March." 

The Ides of March was a day celebrating Ares (Mars as known by the Romans) the Greek god of violence and bloodshed.  We considered having everyone spar with the dojo students for today's workout, but will save that for another day.  Nevertheless, beware the Ides of March. 

Morte de Césare (Death of Caesar) by Vincenzo Camuccini.

Today's Workout

4 Rounds of:

15 Burpees
15 Pummel Throws (25#/45#)
15 Box Jumps (20"/24")
15 Kettlebell Swings (20#/35#)

Today's Endurance Workout

At least 3 hours before or after Today's Workout, choose ONE of the following:

Run, Bike, Swim or Row

6 rounds of:

2 minutes on, 1 minute rest.  100% effort on the 2 minute intervals.

Perspective

Some problems simply need a different perspective.  Everyone one of us have someone with whom we disagree and often misunderstand.  Today, try to see the situation from their perspective.  Everyone feels they act rationally, so try to understand the issues the way they understand them.  If you have something with which you are dealing, ask someone to look at it from their viewpoint.  The world would be a more peaceful place if everyone tried this.

Jenna gets a different perspective of the world

Today's Workout

Cleans (3/4 of bodyweight)

Sets of:

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

Today's Endurance Workout

Tempo Training

At least 3 hours after Today's Workout, do ONE of the following at 90% effort:

Swim: Short:300m  Long:500m  Ultra: 800m

Bike: Short:10miles  Long: 15miles  Ultra:20miles

Run: Short: 2mile  Long:5k  Ultra:15k

Row: Short: 3k  Long:5k  Ultra:8k

Functional Service

Just to give you adequate warning, our Saturday workout will be a service project that involves a lot of functional exercise!  We will hold the regular 8am Fundamentals class, then will head over to Corey and Steve Neff's orchard (it's nearby) for some good old fashioned stump pulling!  Meet at CrossFit Mount Olympus and we'll carpool over. 

We are doing this for two reasons.  First, Steve and Corey belong to CrossFit Mount Olympus.  They belong to OUR team, and we take care of each other.  

Secondly, it's going to be fun, functional exercise!  How many other gyms have a "Pulling out tree-stumps for time" workout?  You will get a great workout.  Much of what we do at CrossFit Mount Olympus simulates real-world movements.  Saturday we'll get to do them in a real-world situation!!

Today's Workout

Overhead Press (1/2 Bodyweight on the bar)

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

Joe radiates strength on the overhead press

Today's Endurance Workout

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

Run, Bike, Swim or Row

5 Min on
2:30 Min off
6 Min on
3 Min off
7 Min on

Balance

We all have favorite exercises and ones we don't care about so much.  Usually these lie in our strengths and weaknesses.  We naturally like what we are good at and avoid difficult things.  In order to develop overall physical fitness it is important to improve all aspects. 

In honor of Steph's birthday we will be doing one exercise she loves and one she does not appreciate quite so much!  Enjoy, and remember to thank her afterwards!!

Steph can barely contain her enthusiasm about today's workout!

Today's Workout

5 Rounds of:

• 5 Lateral Burpees
• 10 m Walking Lunges
• 5 Plate Burpees
• 10 m Backwards Walking Lunges

Today's Endurance Workout

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

Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals

Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals

Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals

Row: 8 x 250m @ 90% of best avg. Rest 1 min between intervals

Sleep

How much sleep are you getting?  Researchers found that sleeping less then 5 hours or more than 8 hours per night caused greater weight gain, with the up-all-night group gaining more visceral fat.

We all know we need sleep. Like coming in to workout, you must make time for it.  Plan this week so you get between 7 and 8 hours of sleep each night.  Record how it makes your workouts feel.

Read the results here.

Kristi shows what a well-rested woman can do!

Today's Workout

Deadlift

10-9-8-7-6-5-4-3-2-1  (Record weight for each round)

Today's Endurance Workout

Time Trial

At least 3 hours after Today's Workout, do ONE of the following, depending on the distance for which you are training.

Swim: Short Distance: 800m TT, Long Distance: 1000m TT, Ultra: 1200m TT

Bike: SD: 12 mile TT, LD: 20 mile TT, U: 30 mile TT

Run: SD: 2 mile TT, LD: 10k TT, U: 13.1M TT

Row: SD: 2k TT, LD: 3k TT, U: 6k TT