WOD

Fitness Heroics – CrossFit Epically Awesome

In’s

Stretch Glutes

Yoga/Mobility

IT Bands

Warm-up

Hips/Hams 2 (No Measure)

8 Minute AMSAP

3 Burpees

4 Lunges

5 Toe Touches (straight legs)

Skill/Strength

Deadlift (3 x 5 @85-90% 1RM)

WOD

9/8/2015 (Time)

20-15-10-5

KB Swing

Burpee Pull-ups

KB Snatches

Rx: 53/35

Out’s

40 Sumo Deadlift with High Pull

The FOUNDATION of wellness is not exercise, its actually nutrition. I can’t help to preach about the importance of fueling your body and really making sure the food is from quality sources. Many of the questions I get about nutrition are not from a lack of knowledge, it’s a lack of commitment and giving up foods that “taste” good but have no nutritional values. The first thing I like to do with many of the people that I work with are to identify the deficiencies in their current diet. It’s NOT about removing food groups or trying a fad, its about creating balance. This means that  I want to  make sure you are getting  a bit more protein, enough vitamins and minerals, added healthy fats, and more water. This will get your body working better without any REAL changes.

Let’s look at some common questions that I hope to clear up for you.

 

1.) How do I pick a “diet”??
– First off I don’t recommend cutting any food groups out or making any huge changes UNLESS you are allergic to a food. For me gluten is a NO go for my body, as I have an auto-immune disorder that causes a reaction. Sometimes you need trial and error. So here’s a silly question: WHY are there so many diets that cut out food groups ? This is to help you cut calories without much thinking. This then leads to cravings and a lack of follow through due to the instability of maintaining this change. You need to find a nutritional plan that you can follow long term! The truth is, the human body is amazingly adaptable to a vast array of diets. And the best diet is the one that both matches the you unique physiology and is something that you enjoy enough to follow consistently.

2.) Counting calories … Do I have too?
-Weight management is a pretty simple equation. Eat more calories than you burn, and you gain weight. Eat fewer calories than you burn, and you lose weight. Believe it or not when you look at the calorie counts on food labels and within food databases they are often as much as 25% off. So “calories in” is hard to get right. Also, calorie expenditure estimates using tables and cardio equipment readouts are also as much as 25% off. So “calories out” is hard to measure accurately. Long-term success relies on you developing, and using, your inborn signaling systems. Which is why calorie counting, while it sometimes produces results in the short-run, can often backfire in the long-run. Knowing how much you are eating is important for portion control but you need to understand the cues that your body is giving you.

 

3.) Should I avoid carbs?

-Carbs are not inherently fattening and they are NOT evil, especially when they come whole food sources. Getting adequate carbs can help you to exercise harder and recover better, optimizing progress.For men, this usually means about 1-2 handfuls per meal. And women, about ½-1 handful per meal. How much you need usually depends on the needs of  your activity level, goals, and genetics.

this then causes the question of: Should I avoid grains?

-Unless you have an intolerance to grains, you should be eating whole food sources. Eliminating food groups causes people to have cravings and leads to more issues down the road of yo-yo dieting. Most people tend to follow a better, more health-promoting diet if grains are allowed  in reasonable amounts, along with a wide array of other non-grain carb sources like fruit, potatoes, sweet potatoes, beans, lentils. Remember, it’s the ability to follow a diet consistently over time that provides the greatest results, regardless of what that diet is. And unless you’re intolerant, there’s no good reason to totally exclude certain foods, especially foods you enjoy.

4.) How do I get a 6 Pack ?

-IF you really want the truth , it takes sacrifice and time. Alcohol, processed foods, and desserts all need to be severely limited if you’re trying to lose fat and show off a washboard stomach. Social situations often become difficult. Other interests and hobbies may need to decrease.

-Follow these principles 90-95% of the time:

• Eat protein and vegetables at every meal.
• Include healthy fats at most meals.
• Eat a small amount of carbs post-workout only.
• Limit carbs at all other meals.
• Exercise intensely 4-5 times per week.
• Get at least 8 hours of sleep each night.

 

5.) Does Paleo really work?
-Paleo works because it emphasizes mostly whole food sources of lean protein, vegetables, fruits, and healthy fats. Plus, since it’s starting to incorporate more quality carbohydrates, such as sweet potatoes you are eating more whole foods. However, it can be too restrictive for some people to follow, which is  why the Paleo diet seems to be evolving to fit more into the plan. Nowadays it often allows things like red wine and grass-fed dairy, options that used to be “off limits”. Paleo is a great way to learn how to eat proper nutrition based on whole foods and can really kickstart a healthy lifestyle that can stick over time !

Fitness Heroics – CrossFit Epically Awesome

In’s

40 sit ups

Yoga/Mobility

Pec Minor

Warm-up

Ginger Clean and Jerk Warm Up (No Measure)

1. Front Squat

2. Down and Finish

3. Front Squat

4. Hang to Front Squat

5. Shin to Front Squat

6. Squat Clean and Press

7. Squat Clean and Push Press

8. Squat Clean and Jerk

Skill/Strength

Ring Dips (4 x Max Effort )

WOD

9/7/2015 (Time)

Partner WOD

Row 1000 meters

50 Hang Cleans

50 Deadlifts

50 Front squats

Run 1 Mile together

Rx: 135/95

Out’s

40 Knees-2- Elbows

Fitness Heroics – CrossFit Epically Awesome

In’s

50 total walking lunges

Yoga/Mobility

Foam roll IT band

Warm-up

5 Min INT (No Measure)

1 Minute of Jumping Jacks

1 Minute of High Knees

1 Minute of Jump Squats

1 Minute of Burpees

1 Minute of Sit-ups

Skill/Strength

Deadlift (100 Reps )

For time: 100 Deadlifts at 30% of 1 RM

10 Min Time Cap

WOD

4 Rounds For Time (Time)

10 KB steps ups on box

** Alt Legs one kb hold anyway

10 pushups

10 sumo Deadlift high pull KB

10 Pullups
Rx: 53/35

Out’s

50 walking lunges

Everything we do is a learned behavior. Your body needs to learn a certain movement pattern for it to reciprocate into movements. Motor control is an extremely important facet of athletic performance, and it’s a rather involved topic that utilizes pieces of neurology, neuroscience, psychology, and exercise. Since every movement is a SKILL, the most important aspect of motor learning is engagement in the process, yet this is possibly the most frustrating part for many athletes.  Moving better requires a different thought process that you need to adopt by respecting the skill and learning the fundamentals of the technique.

To start this process you NEED to be mentally engaged. This means put the cell phone away, turn off your distractions and really stay mentally focused on what you are doing. Movement starts in the mind and that’s where intention brings action into your skill. If you really want to see and make changes you need to be mentally focused on the task, going though a though process and perform the skill.

 

When learning a new skill there are two processes you go through:

1. Extrinsic learning is more or less conscious. It involves understanding instruction, technique, and other intellectual insights into what we’re practicing.
2. Intrinsic learning, on the other hand, is the experiential data gathered through our somatosensory system.

While it’s important to use both learning processes, the one that is relied on the most is the extrinsic learning factor. This happens when you are always looking at your coach for technique tips rather than feeling the movement yourself. Your coach can only cue you to move but you need to understand where the movement is coming from to be present and engaged.

Another big setback that many athletes face is not enough time with reps. Everyone wants to LIFT BIG and have huge PR’s but in order to get there the foundation for the movement must also be there for the athlete. The more time you have working in the 80-90% of your 1 RM will teach your body the movement patterns necessary for a bigger lift in the future.

Here are tips on how to improve your motor control:

1. Acknowledge and respect that every movement is a skill.
2. Be present and purposeful in your movements. Don’t be distracted.
3. Try not to overly rely on external coaching. Spend more time listening to your body.
4. Prioritize skill practice and acquisition over the pursuit of numbers. Master the skills that drive the process and the results will follow.
5. Utilize muscle activation drills to teach yourself what muscle activation feels like. Practice using that new feeling while performing more complex movements.

Your body has a way to find natural movement in skills. Sometimes it just takes a little bit of you listening to what you already know how to do and just follow the right movement pattern to get there  !

 

 

 

References
http://www.functionalmovement.com/files/articles/121a_primitive%20patterns.pdf

http://breakingmuscle.com/mobility-recovery/motor-control-and-movement-patterns-a-must-read-for-athletes

http://www.prescriptivefitness.ca/movement-patterns-for-athletes-how-its-really-done#.VeCdV_lViko

Fitness Heroics – CrossFit Epically Awesome

In’s

30 beat swings for Kipping Pullup

Yoga/Mobility

Chest/shoulder stretch

Warm-up

8 Min AMRAP

5 medicine ball burpees

30 seconds down dog

30 seconds jumping jacks

Skill/Strength

Pull-ups (3 x 2 min)

ME 3 x 2 min with 1 min rest in between sets

WOD

20 Min AMRAP (Time)

200 m Run with wall ball

10 wall ball burpees

10/ arm single KB swing

25 AB Mat Situps
Rx: 20/14 ; 53/35

Out’s

25/ arm Kettlebell rows

Superhero Training

Yoga/Mobility

-VOODOO Floss Joints

-IT Bands

OLY/Power

Clean Pull (Sets of 3 @ 110% of Clean 1RM)

Drop the bar between reps.

Back Squat (All the sets)

Rep Scheme:

3×5

2×3

2×2

2×1

Gymnastics

Metcon (Time)

4 rounds for time

26 Air Squats

26 Lunges

400m Run

Metcon

6/17/2015 (Short/Legs/KbEl) (Time)

75 Overhead Kettlebell Swings for time

Scaled: any weight

RX: 53/35

RX+: 62/44

5 Minute Cap