CrossFit RX'd - The prescription for life!

FOOD, Inc.

2009-07-08T23:26:00.004-06:00

I hope this movie is still playing when I'm in Toronto next month...

I've ordered the companion book from amazon.

It's unfortunate that this film will likely not make it to many theatres in Canada.

It will surely make me want to buy local and organic... Food companies are exploiting us and our desire for quick food options. Even the foods that are good for us can make us sick. I'm eager to see this film - will have to wait for the DVD.

Regina CrossFit Total

2009-05-22T16:19:00.017-06:00

CrossFit Regina will be hosting the Total starting this weekend.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

View the entire 4 page article free from the CrossFit Journal

“There are few things graven in stone, except that you have to squat or you're a pussy.” ~ Rippetoe

CrossFit Total Rankings

based on tables by Kilgore, Rippetoe, et al. (Aasgaard Co, 2006)

Men’s Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women’s Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

My Planned Warmup and 1RM Progressions (Weight in lbs)

	Warmup						1RM Attempts
Lift	5~30%	3~45%	2~55%	1~70%	1~80%	1~90%	(3)	(1)	*
Back Squat	75	105	135	165	185	210	235	265	285
Shoulder Press	35	55	70	85	100	110	125	135	145
Deadlift	95	135	165	210	240	270	300	360	380
Projected Score									810
For more details on how I came up with this progression, see the CrossFit Total article from the Journal

Good luck to all the participants of the CrossFit Regina Total!

___________________________________________________________

My First CrossFit Total Results:

May 23, 2009 at CrossFit Regina

Weight 163.6 lbs

Back Squat 265

Shoulder Press 135

Deadlift 385 PR

Total = 785

Ranking = Intermediate

FT* = 525.008

*Formula Total to determine your strength "pound for pound" using the

Schwartz-Malone Formula

Then for fun I deadlifted 400lbs! Hoorah!

(2.44 x bodyweight! Almost 2.5!)

CrossFit Movie Now on DVD!!!

2009-05-21T10:05:00.005-06:00

The film chronicles the dramatic journey of five athletes as they prepare for and compete in the most comprehensive test of fitness on the planet, the CrossFit Games.

Purchase @ CrossFit.com $30.00

http://www.everysecondcounts-themovie.com

I have been waiting for months now for the DVD release. Sweet! I can't wait till it arrives in the mail!

Are you a Poser?

2009-05-04T12:58:00.003-06:00

Now that the warm weather is upon us and more running will be encountered in our WODs, I have been studying and practicing to better my running technique. I have had some success improving the efficiency of my run, but still have more work before I have perfected the Pose Method.

I have found some very useful links to material related to running and specifically the Pose Method.

3-2-1 go!

Paleo Preview

2009-04-08T22:12:00.006-06:00

I was like a kid on Christmas morning as I peared into the mailbox today... I've been anticipating the arrival of new reading material. I just received a copy of the book "The Paleo Diet For Athletes". I look forward to reading it this long weekend. I'm sure their is a wealth of knowledge that I will be able to put to use very soon. I will be considering trying paleo for 30 days once I've finished reading the book. I don't suspect that this will be too much of a change from my current nutritional intake.

More information about the Paleo Diet can be found online at www.thepaleodiet.com

CrossFit Software Development Part 1

2009-04-06T12:27:00.004-06:00

I am a software developer and naturally have been thinking of ideas for a website that could consolidate all CrossFit related information such as logging WOD results, goal setting, nutrition logging, analysis of performance, leaderboards etc... the list goes on and on. Here is a snapshot of my brain. As you can see I have CrossFit on the brain... I regularily use a software program called Mindjet MindManager to jot down all my ideas regarding a project that I'm working on. This is the first step, getting the ideas down and the next step will be to review and formulate them into a plan to develop a working application that users will be able to test online in the near future. If you can make sense of this map (you will need Flash to view this) I'd be interested to hear what you think...I'll be posting some mock screen shots soon.

Do Double Unders make you Double Over?

2009-03-18T15:32:00.005-06:00

Practice is important to getting the timing necessary to successfully link several consecutive Double Unders. In my opinion, It's best to be able to link approximately 50-100 consecutive single skips before trying to master Double Unders. If CrossFit has tought you anything, foundation is critical to success and mastering form at the principal level is the correct approach.

It's common when learning to do Double Unders that the rope will whip you leaving temporary marks. Where you are getting whipped can be an indication on how to adjust your timing... getting into a rhythm is critical to the success. Both wrists should be working in unison, often if one wrist is ahead of the other the rope will slightly bind and you end up getting whipped.

CrossFit HQ has a few good videos featuring Buddy Lee, Worlds Leading Jump Rope Training Expert.

http://media.crossfit.com/cf-video/CrossFit_PittBuddyLeePosture.wmv

http://media.crossfit.com/cf-video/CrossFit_BuddyLeeIntroDoubleUnders.wmv

If you are looking to purchase a quality speed jump rope, Amazon.com has 2 decent ropes at a respectable price.

10 ft. Speed Rope by Valeo ~ $5

9 ft. Speed Rope by Altus ~$9

The best rope I have found and the only one I use is an

Ultra Speed Cable Jump Rope $13.95 at www.buyjumpropes.net

3-2-1-Go!

No Gym, No Problem!

2009-03-16T12:35:00.003-06:00

I will be out of town for three days this upcoming weekend and will not have access to a CrossFit facility or other gym (shudder at the thought of visiting a globo-gym). This doesn't mean that we have to forgo working out. You are only limited by your imagination. And incase you don't have an imagination, don't worry keep reading... There is an unlimited number of ways you can get a great workout without a gym. I have provided a few examples that have been kindly forwarded to me by Robin @ CrossFit Regina.

Deck of Cards Workout

Decide how many suits you will use and assign a callisthenic exercise to the suit. eg. spades=squats, hearts=pushups, diamonds=burpees, clubs=sit-ups
The number on the card is the number of repetitions, aces can be either 1 or 11.
Add Jokers and assign a skipping blitz of 50 skips or 25 Double Unders. Alternatively if you have access to something to do pull-ups on, do 15 pull-ups.
Mix it up and modify as needed. Burpees can be done with or without the pushup or jump.
Shuffling will give you a whole new workout

Eva T’s Bodyweight Workouts

Here is a few of my favourites:

Run 1/2 mile 50 air squats - 3 rounds for time
10 push-ups 10 sit ups 10 squats - 10 rounds for time
200 air squats for time
100 Burpees for time

Click here to view the complete list of bodyweight workouts

Now you have no excuse! (Your IP Address has been logged and If I hear you say you couldn't workout because you were travelling... I will check this log to confirm you knew better...and I will personally b!+ch slap you - just kidding, kind of :)

No matter where you are travelling you can get a great workout!

3-2-1 Go!

In case you haven't heard - Stretching is Dead!

2009-02-10T18:35:00.010-06:00

I recently viewed a video on the CrossFit Journal that may shock your world...

Stretching is dead! That's right, stretching is for losers!

View 'Midline Stabilization Part 5: Stretching is Dead' from the CrossFit Journal (Note: you will require a membership to the CrossFit Journal to access the video download)

So how are we going to increase the range of motion you may be asking?

Proprioceptive Neuromuscular Facilitation - proprio-what?

PNF for short, is the method of combining isometric contraction with the extension of the joint to its furthest range of motion.

For more information visit the wikipedia on PNF

Next time you see my 'gun show' at the CrossFit Regina gym...

I'm not showing off - I'm lengthening my biceps!

The Top 10

2009-02-01T13:52:00.003-06:00

Official T-Shirt of my blog

2009-01-11T11:21:00.005-06:00

The concept for the shirt was designed by me a few weeks ago for my girlfriend Shannon. She is a Pharmacist and trains CrossFit as well so this seemed like a fun design for her to wear on a shirt. I liked the result so much that I named by blog after the idea.

1st Post

2009-01-10T15:32:00.002-06:00

This is the first of many to come - I don't expect anyone to read these, and I don't claim to be a clever writer. I plan to use this to capture thoughts and ideas I have related to my passion for CrossFit. Being a 'Techie' I plan to post some CrossFit software concepts that have been lingering in my mind.

In closing here is one of several good quotes by Mark Rippetoe "Opinions are like phasers -- everybody ought to have one."