Wednesday, March 10, 2010

CrossFit ATL 4597 Peter uses the inversion boots to do some back therapy

Workout of the Day

Shoulder Press 3-3-3-3-3-3-3

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Working on your weaknesses, from the CrossFit Journal, "Weakness Bias Training"


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We will be closed this weekend while hosting the CrossFit Gymnastics Seminar. 

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Showing 32 comments
  • Andy L
    Reply

    I tackled the Monday’s xfit endurance workout yesterday Run: 3x( 200m + 400m+ 600m). Or perhaps I should say, it tackled me. I dead lifted in the morning followed by 30 burpees – thanks Mike K. I went up to N. Atl high school track – it was nice sprinting/running on the soft surface, but by the start of round 3 I was trying to talk myself out of finishing. I pushed on through and finished. I rested 15 minutes and ran some stairs. Just trying to become an ass kicker like all the rest of you xfitters. 🙂

  • Bethanie
    Reply

    Hey Andy!
    That sounds terrible!
    I’ve had a couple people ask about double workouts and a few others inform me that the haven’t been good about taking rest days. So, I’ll take this as an opportunity to touch on both.
    Yes, some people do doubles when they are training but when you start doing them it is extremely important you have your nutrition and rest in check. Did you bring a food log of the last week or so into the gym for one of the trainers to look at? Never hurts to double check your work.
    As for rest, your body needs 9 (not 8) hours of sleep…yes, it is hard to get this much so if you’re getting less than 8 on a regular basis be especially careful about throwing doubles into your workout routine. Sometimes we’ll hit 3-4 workouts over two days and throw in an extra rest day to help with recovery. For those of you doing, one-a-day training: rest days are still important. There is such thing as working out too much (overtraining) and it is just as unproductive as not working out at all.
    I’m glad we have so many motivated people but just some things to be aware of! Any and all of the trainers are happy to answer questions!
    Keep up the good work andy!

  • MikeG_CFATL
    Reply

    Do any of you guys read Art De Vany’s blog? He has some awesome article on there. Check it out… http://www.arthurdevany.com

  • MikeG_CFATL
    Reply

    Andy, Nice work! I heard your run went well over the weekend. Did you get in more carbs before you started?

  • Rob M
    Reply

    9?! I survived 3 years of distance swimming training (read: 6 days on, 1 day off, 4 doubles) at Tech on 6 hours of sleep a night. Granted there were involuntary daily naps in there and it was no fun, but still, possible.
    Where’d you get 9?

  • MikeG_CFATL
    Reply

    Since we are on the topic of overtraining, check out these two articles:
    http://www.marksdailyapple.com/overtraining/
    http://www.marksdailyapple.com/how-to-deal-with-overtraining/
    the second article talks about the importance of sleep.
    Hey Rob, growth hormone is released during sleep. Think of how easy deadlifting would be if you got the full benefit of 8-9 hours.

  • Stephanie E
    Reply

    NINE HAH! I’m with Rob. We had two doubles (divers were the “lazy ones”) 6 days on, 1 day off and an engineering degree to boot. 7 hours of sleep was a Godsend. A little fatigue never hurt anyone hurtling their head toward a metal board.

  • Rob M
    Reply

    Fuck! No wonder!

  • Bethanie
    Reply

    Hey Rob, what happened on workout number 4 at sectionals?
    Here are just a few thoughts to consider:
    http://robbwolf.com/2008/06/03/sleep-more-important-than/ (read last paragraph)
    http://books.google.com/books?id=3NOSxEBt1IgC&printsec=frontcover&dq=lights+out+sleep+sugar+and+survival&source=bl&ots=dGhEqHRL7r&sig=fVhDwpd4iLBl8kclG0Z_EwRTRnA&hl=en&ei=Y7-XS6PuLI2wtgf9iMHkAQ&sa=X&oi=book_result&ct=result&resnum=2&ved=0CBQQ6AEwAQ#v=onepage&q=&f=false
    For your science side, and you’re in grad school so you may be able to access the full article: http://www.molecularbrain.com/content/1/1/4/abstract (no wonder you’re a little crazy)
    http://robbwolf.com/2008/01/02/sleepintermittent-fasting/
    Here are 5 articles from Mark’s Daily Apple (which reference where he get’s his info):
    http://www.marksdailyapple.com/?s=sleep&x=0&y=0

  • Stephanie E
    Reply

    That’s all good and well and we all would’ve LOVED to get 9 hrs, and believe me our performance suffered for it…but sometimes it just ain’t happening 🙂

  • Bethanie
    Reply

    yes, college athletes have insane schedules. I’m not saying that it isn’t possible for your body to do these things. I’m saying that it isn’t good for it. I don’t think either of you will tell me that you never thought about quitting. I’m not saying sleep was the main reason, but probably some form of stress was?
    I don’t want people at our gym putting unhealthy levels of stress on their body. Sleep helps with/is necessary for managing that.

  • MikeG_CFATL
    Reply

    I think I might have you guys beat on lack of sleep and high stress training programs. When we got into phases where we were not allowed to get much sleep, most of us were constantly battling colds and infections. It sucked! It was one of the top reasons why guys got rolled into another class or kicked out of training.

  • MikeG_CFATL
    Reply

    I think most people understand that sometimes it can’t happen. Just like sometimes you can’t eat paleo only foods, or sometimes you can’t brush your teeth three times a day, or sometimes you can’t change your oil right at 3,000 miles. It is a suggestion and you should try to make it happen as much as possible.

  • Andy L
    Reply

    Thanks, Mike! Yes I did. I woke up a little early to get a solid breakfast in (eggs w/ peppers and avocados, a couple chunks of pineapple and 2 strawberries, 1/2 apple w/ almond butter + 1/2 cup of almond milk). Post run 1/2 apple, 1/2 cup almond milk, turkey slices w/ avocado and more fruit. And plenty of water. I’ve another long run this weekend and plan on doing the same – nutrition wise.

  • RobertA
    Reply

    9 hours WOW… ??? i regularly sleep 12 hours with two daily naps after both lunch and dinner. 9 hours seems so little to me:)

  • MoMo
    Reply

    I’m back from the race in Orlando. This has been a grueling 3 weeks with my Level 1 Certification, Sectionals and then the 1/2 marathon. 3 weekends of some pretty intense physical exertion and I’m ready for a break. I stayed on my diet until after the race, and since then I have eaten pancakes, bread, pasta and pizza. None of it tasted good enough to merit how awful I feel right now. It’s never a day-of kind of thing, it’s the day after the day after that will get you. I think fasting may be the only solution. Going back to paleo immediately. In running the 1/2, I was conducting a bit of an experiment, to see if you can run one without any training other than crossfit. I do run 5k’s when they come up, and sometimes when my body is too beat up to do anything else. I ran a 10k this summer, but that was the longest distance I had covered in a very long time. The first seven to eight miles were a breeze and went by quickly. I wasn’t out of breath or tired, and despite having to weave in and out of the masses, I was able to keep a steady pace. Somewhere after the mile 8 mark, my left knee started to hurt badly. It was my old IT band tendonitis acting up. I ran until I physically couldn’t anymore, and then I would slow to a very fast walk (was passing some runners) and run again as soon as I was pain free. I finished in 2:55, about 15 minutes ahead of my friends (and they caught up to me in mile 3 because I had to wait so long in the line for the porta potty—very traumatic). I was happy with this. In addition to the sense of accomplishment, it showed me that crossfit does prepare you, from a cardio-vascular/endurance perspective, for long, endurance workouts (and I didn’t even do anything from the crossfit endurance site). I never tired, and actually found it frustrating that my knee wouldn’t allow me to keep pushing. I think the connective tissue in my body definitely wasn’t up to the task of repeating the same movement over and over again for two hours, but I don’t consider this a bad thing, because I am not sure it is worthwhile to have that ability in my wheelhouse. Ask yourself if that improves your fitness under the crossfit definition of what it is to be fit before you decide that you want that ability yourself. It may be fun, but it may not make you a better athlete. Either way, I came to crossfit with such pronounced tendonitis that I couldn’t get past a mile, so I don’t think anyone would argue I was better off then. On top of that, my mile is more than 2 minutes faster than it was before. If all of this sounds like overtraining to you, that’s because it is. I don’t recommend it. I compensated by pulling with my right foot, and now it’s inflamed, so time off is my next step. I think I may not work out until Monday. Long break, I know, but my next results will show the importance of this rest.

  • Andy L
    Reply

    Sleep has always been encouraged, but was not a big priority in college or for many years after. Now, I’m 31 and it’s become a priority. I get 7-9 hrs a night. For example I was asleep by 9:30 last night and didn’t get out of bed till 7am, it was all I could do not fall asleep earlier. I was trying catch the end of the biggest loser (yes, I’m lame). Most nights I’m asleep by 10pm and up at 5:30 to make 6am xfit. I guess I’m a bit confused on the xFit Endurance workouts. I thought it was one in the am and one in the pm? I’ll come up today or tomorrow and talk to Bethanie and/or Mike about that. I’d like to get back into Tri’s and possibly complete a 1/2 ironman in the next year or so.

  • RobertA
    Reply

    Mike- i usually brush my teeth every 3000 miles???i had no idea i was suppose to brush them 3 times a day. Crossfit has helped me in and out of the gym!

  • MikeG_CFATL
    Reply

    That’s what I’m here for, brother. Do ou change your oil three times a day?

  • MikeG_CFATL
    Reply

    MoMo,
    Nice work on that 1/2 marathon! Enjoy your time off…you deserve it. Get plenty of SLEEP.

  • BMW-CFATL
    Reply

    The sleep thing is mostly an individual thing. There are a lot of factors in play like stress, amount of physical activity, nutrition, etc.
    More sleep does not equal more growth hormone production. It is more about the type of sleep, what you ate before you went to bed, and what kind of physical stress you put on your body. The height of growth hormone production while sleeping usually happens in the first couple of hours.
    Nothing is really conclusive. There are studies that support more sleep and studies that support less sleep. Just make sure you are getting enough rest for your needs.
    If you constantly wake up and do not feel refreshed, then you probably are not getting enough sleep. If you need to hit snooze 13 times to wake up, you aren’t getting enough sleep.
    Ideally, per Mark Sisson, you just wake up not needing an alarm clock. Don’t we all wish!!!

  • MikeG_CFATL
    Reply

    So…you’re saying that with more stress and high physical activity, sleep and nutrition become even more important. So, someone like Andy, who is pretty new to CrossFit and is throwing in a couple doubles in his training, should pay close attention to sleep and nutrition. Right? That is all we are trying to say about this. If you are trying to get 8-9 hours of sleep a night, you can’t go wrong. If you wake up earlier and feel good, go with it.

  • BMW-CFATL
    Reply

    Pretty much. There just is not a steadfast rule that everyone should get x hours of sleep to be successful at anything/everything.
    Just like everything, listen to your body and get the amount of rest you need for your situation. Heck, in Andy’s case it may have been 12 hours that night.
    We all probably could get more sleep and benefit from it, I know I could. But do what works for you and don’t neglect the importance of rest.

  • MikeG_CFATL
    Reply

    For sure

  • Dave Hodges
    Reply

    Hey Margaret, do you do POSE running?

  • RobertA
    Reply

    I was wondering if we could do a “special” WOD in honor of the baddest man to ever walked the planet Earth…CHUCK NORRIS!!! We can call it CHUCK…as many of you know Chuck was born 70 yrs ago today and once did FRAN in less than a minute without sleeping for 30 days…. and while we are on the topic of sleep…Chuck Norris’s growth hormone production peaks after blinking his eyes…therefore he needs no to sleep to survive.
    Also remember that Chuck Norris sold his soul to the devil for his rugged good looks and unparalleled martial arts ability. Shortly after the transaction was finalized, Chuck roundhouse kicked the devil in the face and took his soul back. The devil, who appreciates irony, couldn’t stay mad and admitted he should have seen it coming. They now play poker every second Wednesday of the month.

  • MoMo
    Reply

    Yes, I try, but I am not practiced enough at it to maintain that form over long distances. I revert to my old, heel-striking ways. I am certain that were I able to do so, it would have helped me avoid the pain and injury.

  • MoMo
    Reply

    Thanks! I plan on resting a sleeping a great deal. I know that when I sleep well and rest enough, my performance in the gym is much, much better.

  • RobertA
    Reply

    was wondering if we could do a “special” WOD in honor of the baddest man to ever walked the planet Earth…CHUCK NORRIS!!! We can call it CHUCK…as many of you know Chuck was born 70 yrs ago today and once did FRAN in less than a minute without sleeping for 30 days…. and while we are on the topic of sleep…Chuck Norris’s growth hormone production peaks after blinking his eyes…therefore he needs no to sleep to survive.
    Also remember that Chuck Norris sold his soul to the devil for his rugged good looks and unparalleled martial arts ability. Shortly after the transaction was finalized, Chuck roundhouse kicked the devil in the face and took his soul back. The devil, who appreciates irony, couldn’t stay mad and admitted he should have seen it coming. They now play poker every second Wednesday of the month.

  • Jonathan H CFATL
    Reply

    I slept my way to second place at sectionals.

  • Charlie_CFATL
    Reply

    I can guarantee you this, not getting enough sleep will definitely have you under-performing in no time. A few weeks back I had been slammed at work and was putting in ludicrous hours and getting very little sleep (like 20 hours for the week). The project was due Friday and we played our local rivals the next day. Not only did we get beaten but it was probably the longest, most miserable game of my life.
    And remember as you get older, you need more time to recover, which probably explains why I’m starting to still be hungover Monday morning.

  • Dan CFATL
    Reply

    I wake up to pee early every morning without an alarm.
    But my secret weapon is a nap.
    Screw Chuck Norris. Jack Bauer can strangle you with a cell phone.

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