Yes, the gym is closed today and “not a creature is stirring” but that doesn’t mean you shouldn’t be! Take a few minutes aside today to either stretch or foam roll your problem areas. If you dread every time you see the partner hamstring stretch, maybe — just maybe — you should hit those up today. Aside from helping you in the gym, it will also help alleviate some of the stress you’re likely experiencing due to shopping, crowds, traffic, parking, dealing with relatives… or all the above!

I will leave you with a simple egg nog recipe I made a few years ago through trial and error, based on Broguiere’s brand egg nog.

• 3 cups whole milk (preferably raw)
• 1 cup heavy whipping cream
• 3 whole eggs (omega-3 if you got ‘em)
• 1/4 cup maple syrup (the real stuff, not some HFCS goop)
• ~1 tsp vanilla
• Nutmeg to taste
• Optional (but highly encouraged!): Dark rum

Throw everything into a blender until well mixed. The egg whites should form a frothy “head”. Pour into serving glasses and sprinkle an extra touch of nutmeg on top. Make sure you have a designated driver and enjoy!

WOD 12.25.13

Egg Nog 3-3-3

AM WRAP Presents

Cash Out: Fruitcake Toss

The seminar is only $40. Grab your spot while they still last! You can sign up at this link.

You can browse back over my post from a couple months ago where I explained what to expect. Are you more of a visual learner? If so, check out the photos below. You can expect all this fun and even more!

WOD 12.17.13

Front Squat 3×3

Then, 3 rounds for time:

• 5 High Box Jumps
• 15 Kettlebell Swings
• 240m Run

“How strong should I be?”

This is a common question we trainers get from both newbies and veterans alike. While you can certainly pick another athlete within Intrepid to use as a rabbit to chase, what happens when you’re the big fish in our small pond? Occasionally, people will marvel at the numbers lifted by a particular CrossFit Games athlete and when those seem too hard to reach, they just tread water. Hopefully today’s post can help inspire both those few big fish we have as well as assist everyone else with being able to choose realistic strength goals.

I really love the idea of the goal board that Sean and Ruth put up. Some people put up strength related goals, but I saw some that could have used a little refining. Wanting to get strong is great, but your goal should both challenge you and be attainable within the time allotted. With that in mind, I wanted to share a resource that is linked on the CrossFit main site FAQ. This chart was put together by Mark Rippetoe, author of Starting Strength, along with Lon Kilgore. In the chart, you will see that they have 1RM numbers for five lifts — press, bench press, power clean, (back) squat and deadlift — broken down by sex and weight class. An easier to read version of this chart, which also includes power snatch, is available at ExRx.net.

Looking at the chart, you can see various categorizations which are defined below:

• Untrained – a person who can perform the lifts correctly, but has not trained them on a regular basis
• Novice – a person who has trained the lifts regularly for approximately 3 to 9 months
• Intermediate – a person who has engaged in regular training of the lifts for up to 2 years
• Advanced – a person who has trained multiple years with definite goals in the higher levels of competition
• Elite – athletes competing in strength sports. This definition does not represent the highest level of strength performance possible, but rather an entry position to the top of the pyramid

Once you have an idea of where you stand, you can also consider that you should roughly be scoring in the Intermediate range to be able to perform CrossFit benchmark WODs as Rx. Accordingly, this may also motivate you to set a goal (or three!) to get to that next level.

For my powerlifters, there’s an additional set of standards to consider. Each powerlifting federation will usually have their own classification standards, broken down by the total and occasionally including the individual 3 lifts. These are also separated by weight class and sex. The classifications for powerlifting from lowest to highest are: Class IV, Class III, Class II, Class I, Master and Elite as the highest tier. (Note: some have an International Elite as the highest tier.) The Elite in powerlifting should not be confused with the Elite in the first table I linked. As an example, compare the first chart for a 198 lb man where a 505 lb squat is considered Elite. If you look at this list from the USPA. you’ll see that the same 198 lb man would need to squat 584 lbs to be considered Elite in that federation. Out of all the powerlifting federations, I believe that USAPL/IPF has the strictest standards. Their classification totals look to be the highest, and that is why the big names such as Dan Green and Brandon Lilly prefer to attend their meets for that higher level of competition.

Hopefully these standards will light a fire for some of you and get you to shoot for a new PR, as well as give you an idea of what to aim for next!

WOD 12.11.13

Deadlift 1×5

Then, for time:

• 25-20-15-10-5 Burpees
• 240m Run

A couple of weeks ago, Nathalia left the following question in the comments of my post:

I’ve begun reading / following a few of the main ancestral health proponents but I must say the more I get into it the more I’m getting confused about paleo vs. primal vs. Whole30 vs. I don’t know what. Would be interested to hear your take on it…. as long as you tell me I can still eat cheese

You might not like the answer, at least where it comes to the cheese. (Fair warning!)

I’ll start off with Primal, and if you’re going to do it properly, you should head over to Mark’s Daily Apple, as Mark Sisson is pretty much the source for the Primal methodology via his book, The Primal Blueprint.  I’ve noticed that some people gravitate towards Primal since it is a bit more liberal with certain things, particularly dairy. Ruth broke down some of the differences back in her post from 2010, although there are likely some updates to that topic in the almost four years since it was written. At it’s core, Primal encourages basing your meals around a protein source, lots of vegetables, good fats and adding some fruit and nuts to top things off. It also is based around eliminating grains and sugars.

Paleo has many definitions, depending on who you ask. This is largely why I refrain from using the term, as people have gone too far afield with how they interpret its meaning. At the core, Paleo is based upon the theory that our ancestors did not exhibit many of the modern diseases we now see. From there, it was hypothesized that emulating the eating patterns of our ancestors may alleviate those illnesses. Now you’ve probably heard this before, but this has actually worked for a number of people as anecdotal evidence. There have been some studies to look at various factors of the Paleo diet, such as eliminating gluten, but very few, if any, have focused on having people strictly on a Paleo diet. Boiling it down to the basics, it will sound familiar. Paleo encourages eliminating all grains, dairy and sugars, basing your meals around lean protein sources, lots of vegetables, good fats and adding some fruit and nuts. They also encourage avoiding legumes, which includes beans and peanuts, due to the potentially inflammatory lectins contained within.

There are a few areas where people tend to go wrong with Paleo. One is when they think they need to dress as a caveman, eat their meat raw, or shun utensils. If you think this, please stop. You’re being ridiculous. Another misstep is when people use the argument that anything available to a caveman is therefore fine to eat in unlimited quantity. Keep in mind the avoidance of sugars and quit with the arguments that honey or maple syrup are okay because they’re “natural”! Lastly, and somewhat related, is when they focus on converting desserts and snacks to “Paleo-friendly” recipes. Whole9 had a recent post on their Facebook page to this topic:

…we’re not the only ones who think the widespread focus on Paleo treats does the ancestral health community overall a disservice. People don’t need help making more desserts – they need help making consistent, sweeping changes to their lifestyle that fosters success with their goals, vibrant health and surprising amounts of happiness. If you write a blog or share recipes, we challenge you to write more everyday recipes, publish more tips for shopping or saving food dollars or finding quality animal products in your neighborhood. If there was never another Paleo recipe ever published, there would already be more than you could ever eat in your (healthy) lifetime.

I’ll close by talking about Whole9 and their Whole30 program. Almost a year ago, we at Intrepid decided to become a Whole9 Nutrition Partner. This is because of all the various sources available, Whole9 makes the entire approach to food very comprehensible and easy to implement. We like the Nutrition Guide they put together and we are proud to distribute it to new Intrepids when they have nutrition questions. Last year prior to the Nutrition Challenge, I put on a seminar and we handed out the guide to all attendees. If you’re an Intrepid regular who didn’t get a copy and want one, please let one of the trainers know!

Whole9′s criteria for food is based on whether it meets their 4 Good Food Standards. I’m going to sound like a broken record, but this ends up being based around protein, lots of vegetables, good fats and occasional fruit and nuts. Sounds pretty familiar, doesn’t it?

During the Nutrition Challenge, when people told me they were going to follow the Whole30, then transition to Paleo, I wondered if they knew what they were talking about. As you can see, the two should be identical, but maybe they were thinking of a definition of Paleo where honey and maple syrup were allowed?

Speaking of Nutrition Challenges, mark your calendars now. The 2014 Nutrition Challenge will be starting in January 2014. More details to come…

WOD 12.4.13

HSPU 3-3-3-3-3
Max Height Box Jump

Partner WOD
3 rounds
10 Thrusters (95/65)
10 Hang Power Cleans (95/65)
50m Partner Carry

Athlete does thrusters while partner does hang power cleans. Both will run out to street, perform partner carry 50m, switch and return.

I’ve had a number of people asking me about knee sleeves lately, such as the ones Holley is wearing in the picture above. Besides Holley, Ruth and I are the other trainers who wear those same sleeves. While I know there’s a lot of “me too” fashion trends within CrossFit, there are actual benefits to wearing these on your knees.

Now that we’ve entered the colder months, you may notice that your knees feel a little less spectacular when you first enter the gym. This is because your knee has very little fat to retain any warmth. Next time you’re wearing shorts, try this little test — put your hand on your calf or quad and then move your hand to your knee. You will likely feel a significant temperature difference as your knees will feel quite cool to the touch. You see, your knee has a liquid within the joint called synovial fluid. This fluid is normally the consistency of an egg yolk and its purpose is to reduce friction between the cartilage-covered surfaces in your knee during movement. One of the purposes of warming up is to make this fluid slightly less viscous to allow for the same cushioning effect during more vigorous activity.

Knee sleeves help you get a jump start on warming up your synovial fluid and keep your knees toasty. Additionally, they provide a bit of compression that many athletes appreciate. I picked up a pair based on this glowing recommendation from Mike Robertson, a well-known corrective exercise specialist:

Another great option … is compressive garments such as knee sleeves. These items are great for keeping tissue temperature up around your joints, especially if you’re taking long periods of rest between sets. I’ve been wearing the Rehband knee sleeves for two years now and I’ll never squat again without them. They really are that good. 

Around the gym, you’ve probably seen the classic blue sleeves (as pictured above) as well as others (Mike H., James, Troy) wearing gray sleeves. The difference? The blue ones are Rehband’s classic 7051 model which are 7mm in thickness, while the gray ones are their newer 7751 version and are 5mm thick. While they are a little pricy at about $80 a pair, they do last a long time (I’ve had mine since 2007) and are easily refreshed with a quick wash in the laundry. If you’re interested in giving a pair a try, they are available on Amazon although the cheapest price I’ve found is at Jackal’s Gym.

11.27.13

Power Snatch 3×3

4 rounds:
Run 400m
7 Curtis P’s (1/2 Body weight)

**One Curtis P consists of:
1 Power Clean
1 Right Leg Lunge (front rack)
1 Left Leg Lunge
1 Push Press

If you haven’t read any of the numerous reports, there are some very scary side effects from statins. I previously related my own experience with my former doctor, who wrote statin prescriptions at the drop of a hat. This again is a reason we encourage all of you to educate yourselves so you can have an informed discussion with your healthcare provider, rather than allowing them to make decisions for you as if they were your parent.

This need for skepticism when it comes to conventional wisdom becomes more apparent when you read a follow-up story on those cholesterol guidelines. Less than a week after the new guidelines were announced, the New York Times found that the risk calculation was critically flawed. Per their article, “the calculator overpredicted risk by 75 to 150 percent”. That amount is nothing to laugh at, and considering the life-changing implications of being put on statins, these guidelines should be scrutinized ever more closely.

A happy birthday today to one of Intrepid’s very first members, Michael H.! When he isn’t outing people on Facebook while getting frozen yogurt, he’s throwing his bodyweight around in CrossFit competitions (above) or running insane amounts of miles (Ragnar Relay). As testament to how well known Mike is, you can look back on his birthday posts from 2009, 2010, 2011 and 2012. You’ll learn plenty of fun facts about the birthday boy and see how far he’s come since his first workout with us at Rec Park. Happy birthday Mike!

WOD 11.20.13

Clean & Jerk 3×2
Deadlift 1×5

We’ve posted before on how misguided the conventional wisdom is regarding saturated fat, and it’s been disappointing to see low- or non-fat items still so heavily promoted. Of course, in between ads for highly refined foods are commercials talking about statins.

Perhaps that is why I found it so refreshing to see an article in which a cardiologist had written for a medical journal, speaking out against the status quo. If you follow our nutrition posts, this is probably going to sound familiar:

Butter, cheese and even red meat are not as bad for the heart as has been maintained, a cardiologist has said in a leading medical journal, adding that it is time to “bust the myth” of saturated fat.

Aseem Malhotra, interventional cardiology specialist registrar at Croydon University hospital, London, also argues that statins have been over-prescribed because of the government’s obsession with lowering cholesterol in an attempt to reduce heart disease – and that the side-effects outweigh the benefits for millions of people who take them every day.

Trans-fats found in many fast foods, bakery goods and margarine are indeed a problem. But saturated fats in milk, cheese and meat are another matter.

He goes on to observe that the advice that has been doled out over the years has in fact increased the risk of heart disease. Malhotra comments that saturated fat can in fact be protective, and many of the common sources of saturated fat contain other beneficial nutrients, such as vitamin D, calcium and phosphorous. Instead, “people have wrongly embraced low-fat products thinking they are better for their health or will help them lose weight, when many are full of sugar”.

It may still be some time before we see the average doctor realize that the infamous Ancel Keys study was highly flawed. However, it’s a good thing to see more in the medical profession starting to question what so many accept as fact.

WOD 11.13.13

Back Squat 3×5

Now that the cooler fall season is upon us, my creative impulses in the kitchen have ramped back up. Also with the cool weather, nothing hits the spot like some good ol’ comfort food. With that in mind, today’s recipe is based on a comfort food classic — shepherd’s pie.

I found this recipe over on EliteFTS and only modified it slightly to make it compliant to our Good Food Standards. What really drew me in was the use of pumpkin and coconut milk, as the author said she originally tried sweet potato, but found it to be a little too sweet. She said the pumpkin helps balance the dish out more and I really liked the final results.

Ingredients:

• 10 stalks celery, chopped
• 10 peeled carrots, chopped
• 1 large yellow or white onion, chopped
• 2 lbs grass-fed ground beef
• 1 can coconut milk (full-fat only, not the “light” versions)
• 2 cans pumpkin puree (do not use pumpkin pie filling, as those have added sugars)
• garlic salt

Directions:

1. Wash and chop the veggies, making sure to have pretty big chunks. You want them to retain some of their crispness during cooking.
2. Set your oven to 350F.
3. Cook the ground beef until it’s about medium-well (some pink should be visible).
4. Pour the coconut milk into a separate saucepan while the beef is cooking, bring to a boil, then reduce to a simmer. Stir often to prevent scorching.
5. Drain the beef very well.
6. Season the ground beef liberally with the garlic salt. (You can afford to be a little heavy-handed, as the other ingredients will help even out the salt content.)
7. Once the coconut milk reduces and thickens to the consistency of paste, remove from heat.
8. Add the veggies to the beef, cover and let the mixture cook for about five minutes.
9. Remove the mixture from heat and stir your thickened coconut milk into the beef and veggies.
10. Pour out the mixture into a 9×13 baking dish evenly.
11. Drop globs of the pumpkin puree onto the beef and smooth out into an even top layer.
12. Put baking dish into the oven at 350F for 15 minutes.
13. After the 15 minutes is up, put the dish under the broiler for 5 minutes, which will crisp up the top.
14. Let cool slightly and serve!

WOD 11.06.13

Back Squat 3×5 or Wendler

400m Run
21 Toes to Bar
9 Wall Ball Shots
400m Run
15 Toes to Bar
15 Wall Ball Shots
400m Run
9 Toes to Bar
21 Wall Ball Shots

Over the last few years, a greater number of implements that hail from the strongman world have shown up in CrossFit gyms as new “toys”. As pictured above, Sean was recently hard at work mixing concrete to make our first Atlas stones. We also have some other strongman related items that you may have used before, such as the yoke and the tractor tires out front. Strongman can best be summed up as the lifting or moving of “odd objects”.

Due to the great amount of interest you have expressed in trying out these toys, we have arranged to host the Strongman Tour here at Intrepid on Saturday, January 11th at 9am. The clinic will last about 2 1/2 hours and will go over the following:

• Farmer Handles
• Tires
• Kegs
• Yoke
• Atlas Stones

Each segment will begin with a discussion on technique and demo of these items, and then attendees will then get a chance to play with them. Since no CrossFit related event would be complete without a WOD of some sort, there will be a 5-7 minute workout at the end of the clinic, which I can safely assume will be testing out some of your newfound skills.

Now hopefully the women of the gym didn’t completely tune out this post, thinking it’s “not for them”. You might be surprised to learn that the Strongman Tour Coordinator is female. Check out this short video on how she has found incorporating Strongman training has helped improve her physique and performance within CrossFit:

All of this will be for the low price of $40. Grab your spot while they still last! You can sign up at this link.

Happy Birthday Lisa!

WOD 10.30.13

Clean + Push Press 3×3
Overhead Squat 3×2

Then, 500m Row for time

Nick on “Bring Your Own Prowler” day

Back at the old gym, there was a small group of Intrepids who were part of the original Powerlifting club. As you can see in the picture above, we even had to make do before we got the first prowler sleds in. Unfortunately, I had to discontinue the group because of trying to juggle coaching both the CrossFit class as well as my Powerlifting troops. While we had plans to start up the club again once we moved to our current location, the exponential growth soon found us running short on barbell and weights, not to mention space. Recently however, Sean and Ruth have blazed the trail by setting up the platforms and getting the Weightlifting class rolling. So now, the time is right for the Powerlifting club to return.

Starting next Monday, October 28th, we will begin offering Powerlifting classes on Mondays, Wednesdays and Fridays at 6pm. For the uninitiated, the sport of Powerlifting consists of three lifts — back squat, bench press and deadlift — and that is what the class will be focused on improving. This is designed for experienced Intrepids who have a solid foundation in these movements, and the first few sessions will be spent ensuring the lifter’s form meets standards.

The goal of the class is to hopefully grow attendees into competitive powerlifters. Though it breaks my heart, I realize not all of you will want to step onto a platform, but as you have likely read about or seen with James, powerlifting also does a solid job of adding strength.

The structure and programming will be similar to the Weightlifting classes, although Powerlifting class will always start with back squat, followed by bench or deadlift, and will be accompanied by accessory movements. Again, like the Weightlifting class, no warmup will be provided. Attendees will be expected to be fully warmed up and ready to load barbells immediately at 6pm. Conditioning workouts will be provided by request for full-time Powerlifters. (Drop in attendees will already be getting their conditioning via their CrossFit classes.) Membership for the Powerlifting class will be handled identically to Weightlifting, using the same Barbell packages or punch cards.

I would like to have as many members as possible lifting as a team during the 6pm class, but I realize that time may not work for everyone. Sean has kindly offered to allow Powerlifters to follow my programming during the Weightlifting class times. (See Monday’s post for the numerous classes available.)

If you’re interested to give it a try, the first class is free. The Powerlifting classes have been added to Mindbody, so secure your spot now! Also, if you have any questions that weren’t addressed above, please post to comments.

WOD 10.23.13

Work up to a heavy Power Clean single

Then, 4 rounds:
AMRAP 4
5 Wallballs
5 Burpees
15 Double Unders

Rest 1 minute between rounds.