Fruits and Vegetables


 

When did “Fruits and Vegetables” become 1 word?

Fruits and vegetables seems to have become one word when it comes to giving advice on a healthy diet. However these two different food groups must be approached with different strategies. When it comes to optimizing health you need to choose the foods that best support your health and training needs.

Fruits and vegetables have varying macronutrient and fiber contents and can also contain different types of vitamins, minerals, and other key micronutrients. They contain different types of carbohydrates that affect their digestion and effect on blood sugar.

“Don’t eat anything your great-grandmother wouldn’t recognize as food.” -Michael Pollan

In America most folks are still missing out on many essential nutrients and simply do not consume enough vegetables. In schools kids are encouraged to have either fruits or veggies. The fact is that 8oz of orange juice is not going to provide the same nutrients as 1 cup of broccoli. Whole fruits do contain fiber, vitamins, and minerals but when turned into concentrated juices they are not much different than drinking a soda.

Even as an athlete you may be guilty of eating 2 or 3 bananas in a day but neglected consuming foods like green cruciferous vegetables that have true health benefits.

Fruits are higher in sugar and unless you are a high level athlete training multiple times per day you probably do not need to consume that many carbohydrates in your diet. A piece of fruit to fuel your workout and some fast digesting carbs post workout should be the majority of your “carb” intake. Fill the rest of your meals with vegetables that will make you feel full and contain an abundance of vitamins, minerals, and fiber.

A healthy diet should consist mostly of healthy fats, high quality proteins, and complex carbohydrates from vegetables which are nutrient dense and have a minimal effect on insulin.

If you are consuming fruits focus on fresh seasonal fruit that will have a low impact on blood sugar. Dark berries are one of the best fruits in this regard and contain high levels of antioxidants. Kiwis and pineapples are a great choice that is ideal for post workout recovery.

If you are looking for a more natural approach to eating, feeling better, and looking great then we can help you get there. Reach out to jessie@crossfitstcharles.com today to see how!

Eat This Not That!


Easy food swaps to keep you fit.

Is there anything like a piping hot slice of pizza sliding out of the oven? How about a heaping mountain of nachos in front of you during the game or a tall stack of pancakes for weekend brunch?

As you look to improve your diet you may have struggled to give up certain foods. Knowing how to make a few simple ingredient changes can have a major impact on your nutrition and health. The best part is that you don’t have to sacrifice any of the delicious foods you love. Whether you are an athlete, a mom, a busy working professional, or maybe even a combination of all three of those, making healthy diet choices easier is something you can benefit from. Try these a few of these easy switches to make any meal healthier!

“You are what what you eat eats.” -Michael Pollan

A twist on pasta

Spaghetti dinner is a staple in many American diets but if you are focused on eating healthy you have to tread lightly. The calories and carbohydrate content of pasta adds ups quick. Even alternative pastas that are gluten free are still calorie dense foods to keep an eye on. A better choice is to try veggies like spaghetti squash or spiralized zucchini. Combined with a low sugar tomato sauce and a healthy serving of lean protein pasta night can take on a whole new meaning of health.

A new slice on pizza

Pizza can be tough to navigate as your range of options is so vast. Some local joints may use great quality ingredients but still pack a caloric punch. National chains should be totally avoided with the processed ingredients and additives that make up their knock-off pies. Since most of us would love to keep pizza in our lives it is important to develop a system of eating it that supports your diet and lifestyle goals. Gluten free has become a buzzword and marketing tool used to attract new customers. I’m not here to have the GF debate about whether or not your body can digest it, I’m saying that a pizza crust made from processed starches that happen to not have gluten does not make them any healthier. Luckily you have a few options…

One method is to limit total intake, order a pizza with as many veggies and proteins on it as possible and limit yourself to one slice of the crust. Or you can try finding a restaurant that has or making your own cauliflower crust pizza. This is a great low carb alternative that lets you reach for another guilt-free slice.

Flip what you sip

It’s easy to forget the calories that are found in drinks. A study conducted by Harvard found that women who consumed sugar sweetened drinks daily tended to consume more calories daily and gained weight. Meanwhile women who eliminated sugar sweetened beverages tended to consume fewer calories and demonstrated better body composition. Scientists believe that drinking calories doesn’t provide the same signaling mechanisms in the body as food does. Basically our body doesn’t recognize it has consumed calories and the subsequent insulin spike can leave you feeling energy depleted and hungry.

Soda, juice, and alcohol don’t really belong in your diet if you are trying to build muscle or burn fat. If you are looking for a fun drink try reaching for a juice made from vegetables like kale and collard greens, powerful nutrients like ginger root, and maybe a dash of lemon or lime juice. Kombucha, a fermented tea beverage, can be a great option as well provided you find a low sugar variety (always read the label) and of course there are many great flavored sparkling and seltzer water options out there.

The Burger Swap

One of the toughest foods to give up can without a doubt be the hamburger. Before you part ways with this American classic let’s figure out a way for you to still enjoy your cheeseburger in paradise…

There are two ways to clean up this delicious food. One way is to eliminate the bun. Replace it with a collard greens wrap or two pieces of fresh romaine lettuce. Two large portobello mushrooms can also do the trick if you have them available (Pro tip: Grill the mushrooms for 2 minutes on each side with a little oil, salt, and pepper).

The second way to clean up your burger is to make sure you have a patty made from high quality grass fed beef or organic ground turkey. Balance the fats you use as topping and try swapping out the cheese for some fresh avocado slices.

Pancake, stacked to jacked

Fluffy buttermilk pancakes or belgian waffles are a staple of weekend brunch. Instead of shooting for the white flour varieties though try a cleaner approach next time. Start with the batter. Substituting bananas and ground flax meal, almond, or coconut flour are a much better alternative. Keep an eye on the fat content if using nut flours as they are very calorie dense. Make sure you have a ratio of at least one egg per pancake or add a scoop of protein powder to the mix to keep the macronutrients balanced. Top with fresh berries and grass fed butter and avoid the powdered sugar and whipped cream. Also be sure to spring for real maple syrup over any of the high fructose corn syrup versions. It is packed full of antioxidants and so sweet that just a teaspoon will go a long way in terms of flavor.

If you want to learn more about eating healthy and getting in shape then talk to a coach today.

We can develop a plan for you to help you achieve your goals!

Energy Systems Exploration


As a living, breathing, blog reading individual you’ve probably learned the basics around how food provides the body with energy. There are actually several different ways that this can occur and they depend on the activity being performed. Depending on our sport or activity, nutrition, genetics, and level of training will each play a role which energy system is primarily utilized. As you can see in the pictures above these athletes have trained to optimize a certain energy system in their body to improve performance at their respective sport. Regardless of which energy system is predominantly used all energy is stored in the form of ATP.

Adenosine Triphosphate or “ATP” is the energy currency of the body. Each of the energy systems in the body have their own way of producing ATP to power our daily activities. There are pro’s and con’s to each energy system but ultimately having a better understanding of how our body uses energy can help us make informed decisions on diet and exercise. Let’s learn about each energy system…

Alactic System aka the Creatine Phosphate System
Lactic Acid System aka Glycolytic
Aerobic System aka Fatty Acid Metabolism

“No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.” —Tony Robbins

Alactic System

(aka the Creatine Phosphate System)
What is it: The alactic system utilizes creatine phosphate (CP) as an energy source. It fuels high intensity efforts. Creatine is able to donate its phosphate molecules to the the Adenosine Diphosphate (ADP) molecule allowing it to return to ATP, with potential energy stored in its chemical bonds. Creatine comes from the food that we eat with the highest levels in red meat, pork, poultry, and fish. It can also be supplemented for vegetarians and vegans.

Time domains: This energy system is exhausted in 8-12 seconds for most individuals and you will fatigue when your CP and ATP stores have depleted. It is great for quick bursts of energy.

Efficiency:It requires 30 seconds to 2 minutes to replenish energy stores.

By products: Heat released from the breaking of chemical bonds.

Examples of activity: You may see this energy system in action through the short powerful bursts seen in weightlifters, powerlifters, pitchers, and shot putters.
What training looks like: Training the CP system means using short time domains with long rest periods in between. In the gym this means keeping rep ranges to sets of 6 or fewer reps.

Lactic Acid System

(aka Glycolytic system)
What is it: The lactic acid system utilizes glycogen (glucose stored in the muscles and liver) as a fuel source. It is for longer lasting high intensity activities. Our body is able to store about 500 total grams of glycogen in the muscle and liver tissue which provides around 2,000 calories worth of energy. Running out of this fuel source is commonly referred to as “bonking.” Some athletes consume carbohydrate foods, drinks, and supplements during training and competition to prevent running out of this valuable fuel source.

Time domains: It is the primary fuel source for activities lasting from 30 seconds to about 3 minutes. You know you have fatigued this energy system when hydrogen ion accumulation causes a burning sensation in the muscles.

Efficiency: The lactic acid system is very efficient at providing fuel but fatigues quickly. Due to the long recovery time it is favorable to alternate levels of intensity between glycolytic and aerobic dependence to sustain high output.

By products: The byproduct of this system is pyruvate. Which must be cleared from the blood to continue to utilize this energy system. This can take 30-60 minutes.
Examples of activity: This energy system would rule during a 400 or 800 meter sprint, a hockey lines time on the ice, or most CrossFit workouts. It is seen in mixed use with the aerobic system during longer workouts or soccer and basketball games where the players alternate between a slower jog pace with periods of intense sprinting and jumping.

What training looks like: To train this energy system you can utilize interval style training. Intense bursts of energy followed by a recovery period that allows you to stay at a threshold of high output. These athletes tend to have increased muscle mass and ideally lower body fat percentage.

Aerobic System

(aka Fatty Acid Metabolism aka Krebs Cycle aka Citric Acid Cycle…)
What is it: This is the creation of energy from fat, glycogen or protein in the presence of oxygen used to power low and moderate intensity activities. The mitochondria present in muscle cells takes the available fuel source through a variety of reactions to produce ATP. Since fat molecules packs 9 calories per gram they tend to be the main choice for this energy system. Even the leanest individuals carry enough body fat to fuel many days worth of activity.
Time domains: Any activity lasting more than 3 minutes in duration.

Efficiency: This system produces energy much more slowly than the others. The good news is it can utilize an unlimited fuel supply of fat.

By products: The aerobic system only produces water and carbon dioxide when generating ATP.

Examples of activity: This energy system is your predominant fuel source for jogging, cycling, swimming long distances, and most of your daily activities.

What training looks like: Athletes who have become efficient at using fat as a fuel source are able to convert the energy from fat more quickly, allowing them to sustain higher levels of work capacity for activities with long durations. These athletes are usually easy to spot as they have exceptional muscle definition and extremely low body fat.

As you can see from the graph, our average work capacity is dictated by the length of time we are performing an activity.By training in all three energy systems we can become more efficient in all areas, thus increasing our work capacity across the board.Individuals who only try to utilize cardio or lifting heavy weights to improve work capacity will fall short of their well rounded counterparts. If you’re an individual who wants to improve general health it is beneficial to train each of the energy systems.

If you’re ready to increase you work capacity and become more fit give us a call today and we’ll help you get started!

Speed Is a Skill


Here is how to master it…

Depending on your sport the importance of speed could be a defining characteristic of your success. Naturally track and cross country athletes want to run fast, but speed can help in almost all team and individual sports where strength and conditioning comes into play. Whether you’re a running back who needs to hit the gap just a split second before the linebacker can wrap you up or a basketball player who needs to explode past the defender for a layup speed can be your best friend on the field or court. Given all else, a faster athlete tends to be a better one and luckily many of the defining characteristics of speed are skill based. That means they can be trained and improved upon. It is important to work with a coach who can teach you the skills and mechanics you need to learn. When improving speed is the focus you need to make progress in at least one and possibly all 3 areas of strength, mobility, and mechanics.

Strength

An athlete can become faster by improving their absolute strength and relative strength to their body weight. This can be achieved through a combination of resistance training and plyometric exercises. Heavy squats and deadlifts will help develop the the motor unit recruitment and force production ability of the leg muscles. Plyometric exercises like box jumps will strengthen connective tissue and improve the stretch shortening cycle in the muscle. Athletes will grow stronger and more powerful and this will directly correlate with increases in speed. Working with a coach who is well versed in speed development will help you get results quickly as well as stay injury free.

Mobility

Improving mobility, the ability of your joints to move freely and easily can directly improve your speed. This is primarily due to the increase in stride length when the hips, knees, and ankles have full range of motion. This allows for greater muscular contraction due to the body having a higher threshold for motor recruitment. Your coach should explain the proper way to dynamically stretch, warmup, cooldown, and mobilize as a part of your program. It is important to discuss any past injuries with your coach so they can help you to the best of their ability.

Mechanics

The foundational movement pattern of running is a skill just like any other. Learning how to generate power through the proper mechanics can be a game changer for many athletes and may make you feel like you are running for the first time all over again. The timing, stride length, ability to change directions, and use both the arms and legs for explosive movement are all essential skills to improve speed. Your coach will be able to address your unique needs and provide the proper guidance to dial in your mechanics.

If you are serious about improving speed to crush it in your sport seek out one of our coaches to develop a training plan to reach your goals.

Get Fit, For A Change…


If you have ever tried to start a new healthy habit or perhaps eliminate an old one you know difficult change can be.

Our bodies are adaptation machines however and will adapt to the stimulus they experience most frequently. One way to prime your body for change is to exercise. Exercise causes a whole host of changes in your physiology that can make learning a new habit or skill easier. It is also a great replacement for bad habits you are trying to eliminate. Whatever your goal may be fitness can play a huge role in your transformation. The most important part of change is starting, taking action towards your goal. Even if you slip and fall it is way better than never having tried at all.

“Anything worth doing is worth doing poorly” -G.K. Chesterton

That’s why if you are interested in pursuing a new career, relationship, or habit you should make it a priority to dedicate time each week to rigorous physical exercise. Exercise has numerous physical benefits but it goes beyond that. The way you eat and the way you move your body has a direct impact on the way you think, your mood, and how you make decisions.

Improving cognitive function can give you the energy and mental stamina to make other great changes in your life. Numerous studies have shown significant brain benefits as a result of both cardiovascular and resistance training routines. Exercise has been proven to increase the release of the neurotransmitter serotonin and other neurohormones like the endorphin dopamine. These act on the opiate receptors in our brain to reduce pain and boost pleasure.

“Nothing will work unless you do.” -John Wooden

Exercise has also been shown to stimulate the growth of the hippocampus, synapses, and glial cells in your brain. The hippocampus is responsible for memory and individuals who exercise are able to better recall information.

Synapses are the junctions where our cells communicate with one another, sending signals throughout the body that guide our actions. Exercise stimulates the growth of synapses which helps reinforce learning. The stronger we develop neural pathways through our synapses the stronger we reinforce the pattern. If you are trying to learn a new routine or information exercise can help.

Glial cells provide support and protection for cells in the brain and central nervous system. Exercises stimulates the growth of these cells helping you literally build a bigger brain. It is believed that a bigger brain leads to enhanced cognitive function.

Exercise also increases blood flow, improves our hormonal balance, and aids digestion and insulin sensitivity. These are all tremendous factors in our ability to be alert and energetic. If you are looking for the attitude, attention, and focus to make positive changes in your life then exercise will help you.

If you don’t know where to begin when it comes to fitness or any other change you want to make in your life get in touch with a coach who can help you. A coach will help you evaluate your situation and come up with a plan that fits your needs and lifestyle. A community that is focused on fitness and self improvement will also help you stay dedicated to your goals.

5 Pre-Workout Nutrition Tips


“Most people have the will to win, few have the will to prepare to win.” – Bob Knight

Many people have diligent post workout recovery routines including consuming protein shakes, supplements, and other key nutrients.

However, very few individuals give much thought to their pre-workout nutrition.

What you consume for fuel before you exercise should include more than just a stimulant based energy drink. It should contain the right types of fuel for your body and mind to meet the demands of the days activity. A great pre-workout nutrition routine will not only help your days performance but can help improve your daily energy levels, build lean muscle mass, and shed unwanted fat. It is essential for taking your performance to the next level.

Pre-Workout nutrition is unique for each individual. The types of foods, quantities, and ratios of macronutrients may need to be adjusted based on how you are feeling and performing. It is important to discuss all these factors with your coach so they can help you dial in on a plan that works best for you. Check out these 5 pre-workout nutrition tips to start creating a routine that works for you.

1. Leave time to digest

You want to consume the right amount of food to fuel your workout but not so much that it slows you down. Depending on body size and food choice the body will generally absorb about 300-400 calories per hour. That means a meal of approximately 30g of protein and 40g of carbohydrates an hour before your meal will be fully digested by the time you begin exercise. If you have ever tried exercising on a full stomach you the feeling of bloat as all of the blood is out of your working muscles and in your abdomen for digestion. If you continue to push through the exercise your body may try rejecting the remaining contents of the stomach. This is best avoided and makes proper pre-workout nutrition an easy choice.

2. Choose the right foods

The types of foods consumed are just as important as the quantities consumed. A balanced meal of low glycemic carbohydrates and high quality protein is the best choice. For carbohydrates the best foods to consume are fresh fruit like apples, berries, and oranges. For protein try grabbing a 4-6 oz. chicken breast or a shake containing 30 g of quality whey protein. Fats carry a high caloric load and are not an immediately available source of energy for high intensity activities like strength training so they are best left out of pre-workout meals in high quantities.

3. Avoid Certain Foods

Dairy products, spicy foods, and fibrous vegetables may not be the best choice for your pre-workout meal. They can cause cause discomfort on your gastrointestinal (GI) tract that is less than ideal when you are about to train. Feeling queasy, or running to the bathroom is not the best way to spend your time at the gym. As a rule of thumb, if you have to ask “will this food bother me?”, it is probably not the right choice.

4. Keep it consistent

The more you change up your pre-workout nutrition the greater chance you have of something going wrong. It’s best to be a bit boring when it comes to nutrition, especially when you are eating to live rather than living to eat. Eating the same foods every day around your training schedule is the best way to dial in exactly the foods and quantities that give you the best results.

“Routine, in an intelligent man, is a sign of ambition.”

5. Keep it simple

The best routine is the one that you have the highest probability of following. When you plan your pre-workout meal consider the foods that you generally have access to and can properly prepare and take with you.

So there you have it. The top 5 pre-workout nutrition tips. If you have any other questions about diet or training reach out to one of our coaches and get started.

Coffee, Wine, Bacon and Fitness


The truth about some of your favorite indulgences

When you’ve gotten into a consistent fitness routine and finally started to feel good about the healthy choices you are making you tend to adopt a few new favorite foods along the way. At the top of the list for many folks are coffee, wine, and bacon. These foods are dietary staples in the fitness community and seem to fall somewhere in the category of “not bad enough to worry about and maybe even good for you.”Obviously with this kind of grey area it’s worth taking a deeper dive into the health benefits and potential pitfalls that can occur when eating these favorite foods.

Coffee

More than 450 million cups of coffee are consumed everyday in the united states alone. Coffee also happens to be the world’s number one source of antioxidants due to widespread consumption and high levels of polyphenols and hydrocinnamic acids. Despite its amazing capacity to fight free radicals in our body most people reach for a “cup of joe” each morning for one reason only. That energizing boost of energy from it’s high caffeine content.

Caffeine has become a huge catalyst for many of us to have a productive start to our day. For some of us taking one day without it and WHOA, watch out! Caffeine is also a popular beverage choice before a workout due to the increase in focus, energy, and alertness that make us feel ready to perform. Caffeine has even been shown to reduce pain associated with exercise making it a truly powerful training partner. Caffeine may also create a more favorable environment in the cells of muscle tissue that facilitate force production.

It also turns out that a cup of coffee can be beneficial post workout as well. When we exercise our bodies utilize glycogen, a form of glucose stored in our muscles, as a fuel source. In one study it was observed that athletes who consumed caffeine with carbohydrates after exercise had 66% more glycogen in their muscles 4 hours later. This significant boost in glycogen storage means you have set the tone for success in your next workout in terms of available energy.

Challenges arise when the quantity and timing of caffeine consumption begin to interfere with rest and recovery. Caffeine has been shown to interrupt sleep even when consumed 6 hours before bed time. Individual caffeine sensitivity can vary from person to person so you need to really listen to your body.

Wine

Red wine has long been touted as “heart healthy” and the best choice if you do wish to drink. However if you are a competitive athlete, trying to build muscle, or on a mission to lose fat there really isn’t much of a place for alcohol in your diet. After all, alcohol is merely empty calories (it will only contribute to fat gain, not lean muscle growth) and interferes with sleep, testosterone production, and puts extra wear and tear on your already busy liver. If you do find yourself in a situation where a drink is fitting, red wine tends to be a better than cocktails and heavy beers when it comes to calories and sugar.

What about the heart health benefits and antioxidants in red wine, don’t those make a glass worth it a few times a week?

Yes and No. And mostly no…

The link between red wine and heart health is still unclear and a positive correlation between the two has not been found. Red wine also doesn’t seem to perform better than other alcohols in its effect on cholesterol and heart health. Some of the hype around red wine comes from its resveratrol content. Resveratrol is a polyphenol found in the skins of grapes. It is possible that resveratrol reduces LDL levels and prevents blood clots. Unfortunately to consume high levels of this nutrient means drinking more alcohol and creating other potential health problems. Resveratrol supplements may not be absorbed that well so look for other good sources in foods like blueberries, peanuts, and plain old unfermented grapes!

Bacon

Bacon. Crispy. Crunchy. Delicious.
Is there any dish that can’t be improved by its presence?
Bacon may be the most controversial and beloved food in existence. In the wake of the paleo dietary movement and a shift in the way our country views dietary fat intake bacon has become the “little cheat food that could” for folks in the fitness community.

Bacon is made from pork belly and contains high levels of both monounsaturated and saturated fats. Bacon contains the monounsaturated fat oleic acid which is found in other healthy fats like olive oil. Saturated fat, long considered a culprit of heart disease actually plays an important role in our body’s signaling mechanisms. The ratio of different fats in the diet, genetics, and lifestyle choices all contribute to how much saturated fat we can consume for our optimal health.

So it turns out that bacon may not be so bad for you after all, but you have to be choosy. You have to consider the quality of the pork and the processing it undergoes during the curing that transforms bacon into the product we all know and love. The process generally involves curing the cuts of pork belly with salt and sugar and then the application of heat through a smoking process. There is also generally the application of some form of nitrates or nitrites to help preserve quality and appearance of the bacon.

For starters when you select your bacon product focus on where the pork came from and how it was raised. The tops brands will be pasture raised or humanely raised and organic is definitely an appropriate choice for this food. Next you will want the ingredients list to be short and not too sweet. That means pork, water, sea salt, and a small amount of sugar in the form of brown sugar or maple syrup. If you see a long list of preservatives and words you don’t recognize steer clear.

Finally some brands will use different sources of nitrates, even if the brand claims to be nitrate free it will often contain an ingredient like celery powder which has naturally occurring nitrates. Nitrates can convert to a carcinogenic compound known as “nitrosamines” under high temperatures. If you like your bacon crispy and brittle then you increase the chance of consuming these compounds. No fear, our body blocks the effects of these carcinogens in the presence of Vitamin C so grab a slice of orange or grapefruit with your bacon to play it safe!

Follow these guidelines and you’ll be sure to enjoy your “healthy” vices in the most appropriate ways possible. If you have questions about nutrition and how other dietary and lifestyle choices are affecting your training it can help to discuss them with a qualified coach who is experienced with nutrition as well.

Prime The Pump


Have you ever started a workout and not quite felt ready?

Like your body should be able to perform the exercise but it feels extra heavy or a step behind? Maybe you’re watching others moving around you at lightning speed and you wonder “what am I doing wrong?!”

Knowing how to prepare your body for exercise is a skill in itself. A great coach will instruct you on how to warm up in a way that physically and mentally prepares you for the day. Having a deeper understanding of how your body works will be hugely beneficial for taking initiative yourself and getting the most out of your hard efforts. You will be able to ask the right questions and know if you are really working up to your potential.

Today we will explore how to prepare for strength based workouts as well as high intensity intervals or cardio sessions. Understanding these principles will help you prepare your body and take your fitness to the next level!

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln

Preparing For Strength And Power Workouts

To prepare for a strength workout you can utilize a rep scheme called a “wave load” to prepare for big lifts. Wave loading lets your body tap into its ability to activate high threshold motor units, the signaling mechanism telling your muscles to contract. The more motor units you activate the more muscles fibers you utilize to produce movement. Understanding how to recruit as many motor units as possible is essential for moving heavy weights or to move moderate loads at high velocity such as in an olympic lift.

Say you are trying to find a 5 rep max back squat. If your current max is 300 you might start out performing sets of 5 starting at 135 pounds, adding 20-30 pounds each set and resting a minute or two in between. By the time you get to 225 though, the weight is already feeling heavy and a feeling of dread creeps in. Most people use a linear progression like this to build up to their heavy weight. The load feels heavier and heavier.

The problem with this approach is that your body is an efficiency machine. It doesn’t want to work any harder than it has to lift the load. It will only recruit the minimum number of motor units required to lift the weight in front of you. Every weight feels heavy because it actually is heavy relative to the muscles you’re using to lift it! Meanwhile however you are using up precious energy trying to slowly build up to your goal weight for the day.

One effective strategy to build up to the goal weight effectively and bust out new personal records is using a wave load technique. Rather than use straight sets of 5 reps all the way up to your working weight you can use single reps at a higher load than you would want to use for a set of 5. This helps your body recruit more muscle fibers because of the demands of a heavy single rep.

Every training session is kind of like blowing up a balloon. Blowing up a heavy duty party balloon fresh out of the package can require some serious lung strength. It’s a challenge right? This is similar to building up to a new weight in your workout. It’s hard to do and physically demanding. What happens once you’ve blown the balloon up all the way? It’s stretched to a new dimension that if you let all the air out, would make it easier to blow up the next time. This is what performing a heavy single is like before performing your set of 5.

Instead of progressing in a linear fashion such as:

  • 5×135
  • 5×185
  • 5×205
  • 5×225
  • 5×245
  • 5×275
  • 5×295
  • 5x New Max Effort Attempt

Total reps = 35  Total load = 7,825 lb.

 

Instead try an undulating periodization:

  • 5×135
  • 5×185
  • 3×225
  • 1×275
  • 3×265
  • 1×300
  • 3×295
  • 1×325
  • 5x New Max Effort Attempt

Total reps = 22   Total load = 4,855

If your goal is to conserve energy for a new max it is clear to see how a wave load can still prime your body for a heavy lift without wasting unnecessary energy!

Preparing For WODs

CrossFit workouts can be brutal. Sometimes you find yourself gasping for air and wide eyed in the first two minutes. Wondering how you’ll last until the time cap or complete the prescribed number of rounds or reps.

If this is an experience you have had it means that you were either not properly warmed up for the workout or you didn’t properly scale the weights and movements. Warming up for a workout requires several key components. Increasing respiration so your heart is prepared for greater cardiac output, movement progressions that warm up your muscles and reinforce the movement patterns, and mobility work to improve performance and reduce injury risk.
As a general rule of thumb, the shorter and more intense the workout is, the more warm up and preparation it requires. You need to be prepared to give an intense effort and that will look different every day depending on the workout.

Warming up the heart and lungs is as important as warming up the muscles. You’ve got to rev the engine before the race. You don’t want the first round to the your warm up because you lose intensity. Intensity is where the magic happens.

Approaching each WOD , whether long or short,  should include a progression of movement and a progression of intensity.

Examples are:

  • Pull ups
  • Chest to bar pull ups
  • Bar muscle ups
    or
  • Moderate pace row
  • Fast pace row
  • Sprint

Regardless of the goal of a given workout, the warm up should be done with intention. If offers an athlete the chance to be aware of their form and to work on breathing and movement skills. It is an integral part of performance.

Challenge yourself to be present and thoughtful during your warm up. Are you giving it enough effort. Your warm up shouldn’t be a workout but it should leave you sweating and prepared. Figure out what works best for you.

Differences between CrossFit and Orange Theory


Group fitness training is a highly effective way to train.

Two popular methods of group training are CrossFit and Orangetheory Fitness. If you have been trying to find a fitness program to help you get stronger, lose weight, or improve your health and energy you may have had some questions about the program for you. Let’s take a look at some of the facts about CrossFit and Orangetheory Fitness to help you make an informed decision on these training options.

A key difference

One of the key differences to know between CrossFit and Orangetheory is that CrossFit gyms are affiliated and Orangetheory is a franchise. CrossFit affiliation means that the location and it’s coaches are certified in the CrossFit Methodology, the workouts, class structure, and equipment used is dictated by the individual owner. Orangetheory Fitness is a franchise so workouts, equipment, and class structure will be standardized amongst locations.

The Movements

CrossFit places an emphasis on functional movement and work capacity. Functional means movements that transfer over to everyday life, using your body to perform the movement it is capable of. Work capacity means being able to perform a certain body of work in a given amount of time. This requires you to standardize movement and lets you measure where progress. If you used to be able to perform 15 pushups in one minute and now you can perform 22 pushups in a minute you improved your work capacity.

CrossFit combines gymnastics, weightlifting, powerlifting, strongman, monostructural (run/row/bike), and calisthenics movements in a variety of combinations. The program will generally reflect the style and background of what the gym owner is most comfortable teaching and believes will achieve the best results. For this reason you can witness unique fitness programming at each gym that you attend. You will learn the foundational movements CrossFit teaches like squatting and pressing. The great thing about CrossFit is that each movement and workout can be tailored to fit your unique needs. If a movement is outside your comfort zone then your coach can provide you with an alternative movement that replicates the movement pattern, but may be lighter weight or less technically demanding. Each individual in the class will get a similar result from the workout even though they have a wide range of strength and ability levels. Everyone moves forward together.

“Typically the world’s best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”
-Greg Glassman, Founder of CrossFit

Orangetheory Fitness incorporates a combination of movements into their classes as well. Participants will run, row, and perform some light resistance training or calisthenics in a high intensity circuit style. You will generally not lift heavy weights and more emphasis is placed on the cardio component in these classes.

“We have a walker category, jogger category, and runner category. With this language I eliminated that fear people have when they walk in like, “oh no I’m not going to fit in.”
-Ellen Latham, Founder of Orangetheory Fitness

Class Structure

A CrossFit class generally consists of a discussion of the days workout and group introduction, a group warm-up, a strength or skill component, a metabolic training component known as the “workout of the day” or “WOD”, and a cool down or stretching session. These sessions are usually an hour long and are always lead by a coach who is certified by CrossFit.

Often times the gym will utilize specific programs designed to improve your strength in a particular lift or muscle group. Improving strength in compound lifts like the squat and deadlift recruits more high threshold motor units and is the most effective way to get stronger. This is a huge area where CrossFit differs from many other popular fitness programs. To truly perform at high intensity the workout must be designed for you to maintain intense effort in a single bout or multiple efforts with rest in between. The longer the duration of the exercise the less intensity you will be able to maintain.

Many programs just keep you moving for long lengths of time that merely grind you down. You might get sore or sweaty but you don’t improve in any measurable way. Learning how to safely and effectively lift heavy loads is a great way to improve muscle mass, burn fat, and build strong bones and joints. You should leave your workout feeling empowered to take on other tasks in your life.

Orangetheory utilizes heart rate monitors to keep you aware of your metabolic output. Your heart rate corresponding with an intensity zone is displayed for you to view. Each class will have you spend time exercising in different zones. Measuring your exertion allows you to improve your fitness if you are able to manage your heart rate in set zones for set durations of time. Similar to CrossFit you will spend time performing a warm-up, both strength training and cardio elements, and a cooldown. More emphasis is placed on the heart rate to achieve a cardiovascular response.

Cost

When it comes to your health the cost of a fitness program is always a great investment. CrossFit is usually purchased as a monthly membership with common options being unlimited classes or 3x per week. The cost typically ranges between $100-$250 with the biggest factors being what the gym offers balanced with cost of living in the area. You can usually begin with a free trial or consult to see how well you like it. The coaches will want to meet you to learn about your goals and any concerns you may have before you begin so they can set you up for success.

Orangetheory Fitness is a more informal process. You can purchase memberships for 4 times, 8 times, or unlimited classes each month with prices ranges from $59-$159.

Summary

Both CrossFit and Orangetheory Fitness are popular ways to train. In CrossFit you can expect more specific programming, a tighter community, and a great focus on strength development and functional training. Orangetheory Fitness is a bit more of a generic way to train and you can expect an upbeat cardio training session with less focus on weight training. Finding a gym that meets your specific needs is the key. A great coach is going to ask you about your goals, injuries, and experience levels. It’s all about finding a program that fits into your budget and lifestyle and most importantly delivers the results you want!

WOD 4.11


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