Friday, February 20, 2009

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CrossFit Atlanta 2190
Our friend Laura DeMarco of CrossFit Rx visited yesterday.  She's preparing for the Southern Regional Qualifier for the CrossFit Games, a/k/a The Dirty South, which will be held in Jacksonville, FL April 25-26

Workout of the Day

Make Up Day.  Make up a missed workout.  Make up your own. Or try this one:
Five rounds for time of:

135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Post time to comments.

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Showing 14 comments
  • VAS
    Reply

    I notice on the blog a lot of people are having overuse issues. To paraphrase Greg Glassman, “the 3 on 1 off cycle is designed to, over time, exceed the capacity of the fittest athletes on earth.” It’s in the journals; it’s in the videos.
    If you feel you’ve been overtraining, then it’s time to scale the WOD, switch to a different exercise, or take more rest days. If you don’t like taking rest days, come in to do the warm up and do some light skill work/stretching.

  • MikeG_CFATL
    Reply

    Another thing on the overtraining issue…pay attention to your diet. If you are eating the wrong foods, you will be more susceptible inflammation.

  • Bethanie
    Reply

    boooooooooooooooooooooooooooooooo
    you mean to tell me I’m not one of the fittest athletes on earth???

  • Matthew Queen
    Reply

    Did the pull up/255# DL ladder. 10 rounds + 5 DL. I could have gotten more, but I wussed out.
    I highly recommend everyone to try this but at a lower weight. I noticed that the weight was heavy enough that I wasn’t getting as brutally exhausted, just weak from the sheer weight. About 225 or 215 would be perfect.

  • BMW-CFATL
    Reply

    That’s really good Matthew!

  • DHall(new and improved)
    Reply

    VAS overuse issues (in my opinion) is not valid. The human body can withstand intense training without overuse issues at just about any age. I am still in the camp of improper technique or trying to do exercises that are not possible due to body weight and size. I am scaling back on presses until I get flexibility issues worked out.
    Today’s WOD 19:08 (I think).

  • Margaret
    Reply

    I have to COMPLETELY concur with Mike here. Since I went strict paleo zone, the single biggest change I have seen is that I recover three times faster, and can maintain the 3 on, 1 off schedule. My soreness is totally manageable now. Still not able to do everything RX, and my times are not always tops, but I am getting closer. Dan also made a comment earlier in the week that body builders take steroids not necessarilly to get bigger, but to recover more quickly so that they can workout more and get bigger. Then he followed that up by saying that the paleo zone diet is like being on steroids, because it changes your hormonal profile. That said, I am all for rest, and on that note, I’ll see you people next week after a weekend in North Georgia with my hubby.

  • Jason Bourgeois
    Reply

    Over training is a very real phenomenon.
    I doubt anyone here would argue that Division I swimmers are not among the fittest athletes in the world especially after you’ve seen how quickly we become proficient and excel at crossfit (see Elizabeth Stowe and Rob Miller).
    And yet, it is not uncommon for swimmers to break down in the middle of a hard training cycle and injure themselves. I did this on several occasions.
    When you train at a peak level for a long period of time (most notably when your training is intensely anaerobic) you reduce your body’s ability to recover. This is a change in metabolic activity; it is not mental, it is not about being a “wimp” , and it is not necessarily about bad technique.
    A reduction in the body’s ability to recover will lead to injury. There is no amount of good nutrition, fish oil or creatine that can save you at this point. You have to rest and reset.
    I can give the biochemistry and physiology lecture if you would like.

  • Marie_CFATL
    Reply

    Thank you Jason. I agree. Overuse is not a result of bad technique- otherwise it would have another name. I don’t quite understand your argument though, Dhall, for why you think that overuse is not valid.

  • roy
    Reply

    overuse in the small joints is an easy thing to do especially when performing high weights and reps. the pretressed position of dips can really aggravate these conditions.I agree with VAS that common sense and scaling can save alot of down time.myself i never bottom out in the ring dips just for that reason.
    bethanie you are the fitest athulete in your world,see ya soon

  • Heidi_CFATL
    Reply

    Yeah! What the bio-engineer’s said…:)

  • kba_cfatl
    Reply

    did the:
    50 Ring Dips (Rx)
    Run 400 meters
    50 Push-ups (Rx)
    Run 400 meters
    50 Handstand push-ups (used purple + yellow 1/4 of the way then purple + blue, that was interesting to try)
    Run 400 meters
    44:something

  • MikeG_CFATL
    Reply

    Good nutrition may not fix the problem, but it will help prevent it.

  • Dan CFATL
    Reply

    Glassman jokes that there is no such thing as over training, only under recovery. The 1st sign is mood change for the worse, followed by declines in performance, eventually leading to crash & burn if you don’t back off. Here’s his article, “What About Recovery”, from CrossFit Journal #29:
    http://library.crossfit.com/free/pdf/29_05_What_About_Recovery.pdf

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