Where’s the band-aid at the base of the scalp?
So I was trolling around some different affiliate websites and found a post at Catalyst CrossFit that got me thinking. Ultimately, it raised one simple question, “Why not just keep going?”.
I won’t get into the specifics too much, but it boils down to this. In any given workout you will pause to catch your wind. Initially the weight is relatively manageable, but it gets harder to maintain output as fatigue creeps on. This is how 99% of all CrossFit workouts play out, right?
Why stop to catch your breath when the weight has become more than you can handle at that given moment? Why not lighten the bar a little and just keep moving?
To what end, you might be asking. How would this benefit an athlete. Let’s look at the two examples provided by the post. In the first the author referred to watching CF Level 1 coaches work out at the lunch break. They were using the “Death By…” protocol for cleans. Once they reached the limit on their cleans the kept on moving into the next round with push ups following the same protocol. After they tapped out on push ups, squats came next. In the next example, an athlete would simply move to a lighter bar rather than stopping and hovering over the 95# used for Fran when he gassed out.
What is the point of all of this? I think the author of the post put it best when the term “output threshold training” was used. Train to push your level of output further by keeping going. One of the biggest parts of CrossFit is developing overall capacity to perform work is it not? How can overall capacity not be developed with such training?
WOD
Deadlifts
5-5-5
AMRAP: 15 minutes
80 Double Unders
10 Front Squats (135#/95#)
30 Hollow Rocks
400m Run
90 Day Paleo Plan and Fitness Challenge
The Paleo challenge begins today all! You should have already taken care of a few steps in order to participate. 1) You have had your BF% done by the Bod Pod people. 2) You had your “before” pics taken at the gym. 3) You handed your $20 buy-in to Mike, Tamra, or me.
The first few people who had their “before” taken will have to redo them with me or Tam throughout the week and no later than Saturday. The camera that was used for those first few people has gone AWOL.
Here are the rules of the game and some Paleo Primer tips.
The first fitness challenge is…….4 rounds for time 400 m run, 50 air squats. Make sure you get your workouts validated by a Coach. You have until Wed. to get er done!
The performance portion is open to everyone, regardless of participation in the Paleo Challenge. There is a $5.00 buy in . There will be 3 workouts total, spread out over 90 days, each performed twice. All the buy-in money will be split amongst the winners.
Bar10 Beef
There cannot be a better way to start a Paleo Challenge than with an order of Grass-Fed Beef sitting in your freezer at home! If you are interested in an order from Bar 10 for grass fed beef please let Mike know by July 13 via email at Click to reveal email address. HERE is a link to what you can order. Mike will let you know what the price is as we get a little discount.
WOD
“Erin, You’re Over The Hill!”
30 Push Presses (95#/65#)
30 Pull-Ups
30 One Arm OH KB Squats (15 in each arm)
30 Box Jumps
30 KB Swings
30 BB Lunges (15 on each leg)
30 Toes-To-Bar
30 SDHP (95#/65#)
30 Burpees
The Benefits of Training Athletes with the Back Squat – Robert Takano
90 Day Paleo Plan afnd Fitness Challenge
The Paleo challenge begins today all! You should have already taken care of a few steps in order to participate. 1) You have had your BF% done by the Bod Pod people. 2) You had your “before” pics taken at the gym. 3) You handed your $20 buy-in to Mike, Tamra, or me.
The first few people who had their “before” taken will have to redo them with me or Tam throughout the week and no later than Saturday. The camera that was used for those first few people has gone AWOL.
Here are the rules of the game and some Paleo Primer tips.
Bar10 Beef
There cannot be a better way to start a Paleo Challenge than with an order of Grass-Fed Beef sitting in your freezer at home! If you are interested in an order from Bar 10 for grass fed beef please let Mike know by July 13 via email at Click to reveal email address. HERE is a link to what you can order. Mike will let you know what the price is as we get a little discount.
WOD
Back Squat
5-5-5
First and Last Name
Colby Phillips
Where ya from originally?
Idaho
How long have you been with CrossFit Las Vegas?
About 4 months
What’s your favorite WOD?
Any Heroe WOD
What’s your least favorite WOD?
Any WOD with Handstand Walks
What were you doing before CrossFit? How did you hear about CrossFit and/or CrossFit Las Vegas?
Well before crossfit I was your typical guy at the gym downing super N.O. EXPLODE and getting my pump on doing tons of bench and bicep curls. The only thing that saved me was my athletic high school background. I went to state in the 100 and 200m sprint, was a running back for varsity most of my high school career and also played power forward for our basketball team. Then one day in 2005 i stumbled across this small website called crossfit and saw a video of a guy doing a kipping pullup. I thought to myself ” that guy is cheating” then i dug a little deeper a thought i wound give one of these workouts a try. the workout was Fran. 16 min later and laying flat on my back I was hooked!
Give us some insight as to your thoughts after your first workout at CrossFit Las Vegas.
My first workout at CFLV was awesome. I was so pumped to be at an actual crossfit gym. I had never been coached on any of the movements. But instead had spent hundreds of hours on the crossfit Journal then just going and doing what I learned. So i came into the gym and saw Mikey. I asked about joining up with them for the crossfit open. He looked at me and asked so you do crossfit a little now… or…. where are you coming from. I explained to him that i had been doing it for a while but not at a gym and knew the movements. he agreed and said the next class was at 12. I ran home changed was pumped to do my first WOD at a actual Crossfit gym with a coach watching me. The coach was Joe. At first I thought who is this guy with this sarcastic sick sense of humor. but then I found out he is actually really nice and smart! Ha Ha. the workout was freaking awesome just because i was good at all the movements. Ha
Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs, ie Fran or Cindy.
Well fran then 16:00 and fran now 2:34 enough said this stuff works!
Do you have any special or favorite CrossFit Las Vegas memories/moments?
The whole Open this year was awesome. They work around my messed up scheduled so I could get the WOD in and the times I perform at my best and it was really cool to get to meet everyone and cheer people on at the workouts.
What advice would you give to a newbie or someone just joining CrossFit Las Vegas?
Stick with it and you wont just be in better shape you’ll have some awesome friends that like to do more then go drink and go to the club and get fat.
And finally (and most importantly) Who is the best and most incredible coach at CrossFit Las Vegas? Explain/defend your answer.
All of the coaches are freaking awesome and it is hard to pic one but if i had to I guess i would say Joe, he just cracks me up.
Plenty of room for more Athlete Profiles! And we have a ton of newer faces that should be submitting them.
WOD
Jerks
3-3-3-3-3
Flesh Builds Flesh – talktomejohnnie.com
A small dissertation on why soy sux…
The 11am CrossFit Class this Saturday has been cancelled. We will be extending the Open Gym to 11am to 1pm.
Bod Pod Testing Will Continue
Alright guys! Many who came by on Saturday went away without having the Bod Pod Test performed due to the unit overheating in the van! Not to worry though. Bod Pod Las Vegas will be back at the gym again on Saturday the 23rd at 7am. Those who were unable to get the test done last Saturday will be first in line to get the test completed. Anyone else who didn’t add their name to the list, email Click to reveal email address with the request!
Bar 10 Beef
If you are interested in an order from Bar 10 for grass fed beef please let Mike know by July 13 via email at Click to reveal email address. HERE is a link to what you can order. Mike will let you know what the price is as we get a little discount.
WOD
2 x Max Handstand Hold
The Bone Saw: Smash Your Calves
It doesn’t matter if it’s On Ramp, during a 3×5 Back Squat, or after a workout like yesterday. We see people with beyond tight calves. Why might this be a big deal? Tight calves, among other tight structures, can be responsible for a host mechanical faults in movements like the squat. Having trouble reaching full depth or tracking your toes with your knees? It’s a pretty sure bet that the calves need some attention.
To the rescue we have Kelly Starrett. He’s the guy that gives us those nasty mobilizations that everyone is so “fond” of! The Bone Saw promises to be no different! I invite all of you to get to the gym a wee early and spend 5 minutes on each calf with this concept. I know I’m going to. Make sure you test before and after the 10min time frame to judge effectiveness. No need to judge discomfort. That’s a sure thing.
Bod Pod Testing Will Continue
Alright guys! Many who came by on Saturday went away without having the Bod Pod Test performed due to the unit overheating in the van! Not to worry though. Bod Pod Las Vegas will be back at the gym again on Saturday the 23rd at 7am. Those who were unable to get the test done last Saturday will be first in line to get the test completed. Anyone else who didn’t add their name to the list, email Click to reveal email address with the request!
Bar 10 Beef
If you are interested in an order from Bar 10 for grass fed beef please let Mike know by July 13 via email at Click to reveal email address. HERE is a link to what you can order. Mike will let you know what the price is as we get a little discount.
WOD
Dead lift
5-5-5
Anyone and Everyone Has a Blog
thedreamlounge.net
I’ve linked the above site to illustrate a point. That point is that anyone with a computer can post their ideas and concepts to the internets. Some ideas and concepts are well laid out and involve deep introspection. Others just scream out that they are totally false.
I’m not saying that the above author is incorrect. I’m not saying he’s right either. I’m merely saying that when reading things from such a site the reader must find other sources to go to for information. This is true of all info on the net.
I don’t claim to be an authority on the author’s concepts and training methods. I do, however, think he is sending a very dangerous and self-serving message. It’s my opinion that such posts are geared towards directing traffic to his site in the hopes of finding like-minded individuals from which he can garner positive attention. And if you read the comments to his posts, you’ll see that he does just that. Albeit, he garners more negative than positive feedback.
The point I’m attempting to make is that, regardless of the readers current beliefs and the information at hand, the reader must perform their due diligence and find information to refute or support what they have learned so far. Without this task being performed, the reader is a simpleton just looking for the easy way out.
Speaking of the easy way out, why perform squats? They’re too hard. We should all just buy motorized equipment and spin our wheels getting nowhere, but I digress…
Bod Pod Testing Will Continue
Alright guys! Many who came by on Saturday went away without having the Bod Pod Test performed due to the unit overheating in the van! Not to worry though. Bod Pod Las Vegas will be back at the gym again on Saturday the 23rd at 7am. Those who were unable to get the test done last Saturday will be first in line to get the test completed. Anyone else who didn’t add their name to the list, email Click to reveal email address with the request!
Bar 10 Beef
If you are interested in an order from Bar 10 for grass fed beef please let Mike know by July 13 via email at Click to reveal email address. HERE is a link to what you can order. Mike will let you know what the price is as we get a little discount.
WOD
1 mile run
-rest 5 minutes-
Bod Pod Testing Will Continue
Alright guys! Many who came by on Saturday went away without having the Bod Pod Test performed due to the unit overheating in the van! Not to worry though. Bod Pod Las Vegas will be back at the gym again on Saturday the 23rd at 7am. Those who were unable to get the test done last Saturday will be first in line to get the test completed. Anyone else who didn’t add their name to the list, email Click to reveal email address with the request!
Bar 10 Beef
If you are interested in an order from Bar 10 for grass fed beef please let Mike know by July 13 via email at Click to reveal email address. HERE is a link to what you can order. Mike will let you know what the price is as we get a little discount.
WOD
Back Squat
5-5-5
Add 5-10lbs
Remember that tomorrow the Bod Pod will be in starting tomorrow at 8 am. If you haven’t emailed Tamra regarding being tested and you are interested please email Click to reveal email address
Is wearing high heels worth the pain?
WOD
Jerk
3-3-3-3-3
Add 5-10lbs
With a Partner, complete:
80 Deadlifts 225/165
90 Pull Ups
100 Box Jumps
1200m Run
All movements must be finished in order. Both partners leave and return from run at same time.
To make a reservation to be tested in the Bod Pod please email Click to reveal email address
Along with the body composition as a metric for the winner of the paleo challenge. It has been arranged to create a performance component. Right now the plan is to have benchmarks utilized to determine increases in performance.
If you are still interested in an order from Bar 10 for grass fed beef please let me know by July 13 via email at Click to reveal email address
HERE is a link to what you can order. I will let you know what the price is as we get a little discount.
WOD
Wtd Pull Ups/Neg
2-2-2-2-2-2-2-2
-then-
50 KB Swings (53/36)
35 True Push Ups
20 Burpees
800m Run
20 Burpees
35 True Push Ups
50 KB Swings
