Posts Tagged ‘Fran’

Tuesday, December 8, 2009

Tuesday, December 8th, 2009

Workout of the Day:
Clean-Grip Snatch
2-2-2-2-2-2
and then,
Five rounds for maximum reps of:
60 Seconds of Ball Slams
60 Seconds of Kettlebell Swings
60 Seconds of Box Jumps
60 Seconds of Rest
(Loading and Box Height – Select loads and heights that are manageable. You should be able to keep moving throughout the minute . . . well, the first three minutes at least.)

Try something new! Half the fun of being fit is playing games and taking on new challenges. Have a sense of adventure, it will keep your body and spirit young.

Try something new! Half the fun of being fit is playing games and taking on new challenges. Have a sense of adventure, it will keep your body and spirit young.

Fran-tastic Results!
Written by C.J. Martin

Everyone gets nervous on Fran day. I am no exception. I get a little bit nervous any time we run a benchmark workout for our members. It’s kind of a test of whether our programming and coaching is doing right by our clients.

Programming for a large group is a tricky thing because every member has their own unique deficiencies and strengths. When our coaches work with individual clients in a one-on-one or small-group setting, we can easily assess the individuals and prescribe a program that we know will shore up any weaknesses and improve their overall performances. When we’re looking at a group of nearly 200 members, we have to make some sweeping generalizations based on our observations as coaches and the feedback we get from our benchmark workouts. So, I get nervous, but I love these days because it tells me whether our program is working, and it gives me a data point and opportunity to plan our next training cycle.

So how did our fourth and final Fran of 2009 go? Pretty darn good. Our numbers were a bit small due to the first proper storm of the San Diego winter, but the trends were pretty definitive. We had 18 new PRs from the 21 members who had done Fran back in August. One of the three missed a new PR by two seconds, and for one this was his first workout back after a two-week layoff due to a respiratory illness (and he still managed a 3:39). We had two others miss PRs set back in February, but both were away from the gym for nearly six months due to service obligations. So, let’s call it 85-90% of our members moving in the right direction showing improvements in their performance. I’ll take that.

Congratulations to each of the following:

  • Joe E. – 12:13 down to 8:15
  • Andre C. – 9:02 down to 5:27
  • Jen M. – 11:38 down to 8:31
  • Kristie K. – 12:38 down to 10:05
  • Courtney J. – 9:44 (02/09) down to 6:43
  • Bassem E. – 8:00 down to 5:44
  • Chris H. – 7:00 down to 5:36
  • Richard M. – 5:12 down to 4:35
  • Jim H. 5:32 down to 4:58
  • Thom K. – 10:30 down to 8:45 (with exactly 5 feet of barbell travel per thruster)
  • Keren A. – 8:17 down to 6:44
  • Jason C. – 7:30 down to 5:44
  • Gary M. – 10:07 down to 9:15
  • Marek – 8:42 down to 7:19
  • Megan – 8:46 down to 7:44
  • Barry L. – 7:51 down to 7:32
  • Lori L. – 7:30 down to 7:07
  • Christina R. – 10:36 (blue band/53#) down to 10:12 (red band/60#)

If you missed Fran on Monday, but want to take a crack at it this week, please shoot an email to one of our coaches or info@crossfitinvictus.com and we will make sure we get you in to do a make-up session. We need all the data points we can get to keep improving our program.

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Monday, December 7, 2009

Sunday, December 6th, 2009

Workout of the Day:
Thrusters
Warm up to a heavy(ish) set of three and then a lighter set of five to prepare you for:
“Fran”
Rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thrusters
Pull-Ups
(Compare performance with 08/25/09.)
Cynthia and Barry of CrossFit Invictus

Happy Belated Birthday to Cynthia!
Written by C.J. Martin

Cynthia is the most consistent member of Invictus. True story. When we run monthly attendance reports she always comes up as number one. But any member of the 6 a.m. crew will tell you that she is much more than that. She is the spark that gets many of us started early in the morning. She’s never at a loss for a good joke, a warm smile and a genuine laugh.

Invictus is about community, and Cynthia is a tremendous contributor to the friendly, welcoming and fun community that has been created at Invictus. Please post to comments your fondest or funniest experiences with Cynthia and let her know how much you appreciate her positive energy at the gym.

Happy Birthday Cynthia!

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Thursday, August 27, 2009

Wednesday, August 26th, 2009

Workout of the Day:
Split Squat
5-5-5 (each leg)
(Check out the good demonstration of a split squat from our friends at Catalyst Athletics – we prefer and will use the first version, with the barbell racked in front.)
and then,
The Burpee-Wall Ball Challenge
Teams of two will play five two-minute rounds for max reps of:
Wall Ball Toss and Burpee
(Teammates will stand shoulder-to-shoulder. One partner will perform a wall ball toss off the wall to their partner and immediately perform one burpee. Teams will repeat for as many reps as possible, counting only those reps in which the ball clears the 10-foot target and is caught before touching the ground. There will be a two-minute rest period between each of the five rounds.)

The whiteboard after Tuesday's Fran

The whiteboard after Tuesday's Fran

Tracking Progress at CrossFit Invictus
Written by C.J. Martin

What makes a good fitness program? CrossFit provides a good answer – one which increases work capacity over broad time and modal domains. But you’ll never know whether your fitness program accomplishes that goal unless you track your performances. In an effort to track our athletes’ progress, we administer a dozen benchmark workouts at set intervals throughout the year. We do this to ensure that our methodology is working for the vast majority of our athletes. If we see retrograde performance, we as the coaching staff go back to the drawing board and figure out how we can improve our program design. So how did we do on the most recent iteration of Fran?

In short, our athletes rocked it! We had a total of 74 brave athletes take on our favorite four-letter word on Tuesday. Of those 74, 28 of our athletes had performed Fran last on June 8, 2009 (with the exception of two who hadn’t done it since March). So how many new PRs did we have?  25.  That’s right, 25 of 28 athletes hit new PRs. (We include in that number four athletes who took slightly longer, but performed the workout with significantly more weight or less banded assistance.) Here are just a few of the highlights:

  • Josh E. – 3:48 down to 2:56 as rx’d
  • Barry – 8:56 down to 7:44 as rx’d
  • Jen – 11:40 with a red band down to 11:38 as rx’d
  • Courtland – 11:30 (65 lbs.) down to 9:01 (75 lbs.)
  • Christina M. – 7:40 down to 6:53 as rx’d
  • Laura – 8:55 down to 6:23 as rx’d
  • Dawn – 9:02 down to 7:54 as rx’d
  • Ricky V. – 11:37 down to 9:11 as rx’d
  • Dhuey – 11:56 down to 8:47 as rx’d
  • Jim H. – 6:30 down to 5:32 as rx’d
  • Blake G. – 8:30 down to 5:20 as rx’d
  • Ari G. – 6:00 down to 5:30 as rx’d
  • Richard M. – 6:00 down to 5:12 as rx’d
  • Gary M. – 12:53 down to 10:07 (red band)

Congratulations to all of those who tackled Fran on Tuesday. Your consistency and strong efforts are an inspiration to all of your coaches. We feel blessed to work with such amazing athletes every day.

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Tuesday, August 25, 2009

Monday, August 24th, 2009

Workout of the Day:
Thrusters
Warm up to a heavy(ish) set of three and then a lighter set of five to prepare you for:
“Fran”
Rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thrusters
Pull-Ups
(Compare performance with 06/08/09.)

Thrusters are fun when you're strong!

Thrusters are fun when you're strong!

Foodways
Written by Michele Vieux

As defined by Webster’s, Foodways are the eating habits and culinary practices of a people, region, or historical period. Powerful but often subtle ways in which food has shaped, and shapes, our lives socially, economically, politically, mentally, nutritionally and morally.

I guess in the CrossFit world, this has two significances.

Many CrossFitters adhere to either the Zone or Paleo Diets or a combination of the two. It is not solely those in the CrossFit community that follow this culinary lifestyle but it is a common thread among many CrossFitters. If you have been CrossFitting for more than three months, you have probably had at least some exposure to Zone and Paleo (or at least vaguely know what I am talking about). You have probably also come to realize that diet (fuel) can have both positive and negative effects on performance, health and overall well-being.

Your culinary history is the second significance.

The food you grew up with, the tastes and smells you know and love, go back to for comfort, and crave (your foodway) is the other piece. Anthropologists, folklorists, sociologists, historians, and food scholars often use the term to describe the study of why we eat what we eat and what it means. The term foodways, therefore, looks at food consumption on a deeper than concrete level and is inclusive of – yet goes beyond – sustenance, recipes and/or taste. (Harris, Patricia, David Lyon and Sue McLaughlin (2005), The Meaning of Food, CT: The Globe Pequot Press.)

This shouldn’t be used as an excuse to gorge out on pasta and ice cream but sometimes, we can’t help what we know/eat/love. Comfort foods, the things we grew up with, became accustomed to and base memories on are important in our lives and shouldn’t be completely neglected and forgotten.

I’ve found that those who are the most gung-ho when starting a new diet (way of eating for life) tend to fall off the wagon or “cheat” more if they try to completely deprive themselves of the things they know and love.

I personally follow the 80/20 rule. Zone 80 percent of the time and leave the other 20 for comfort foods, drinks with friends, or that slice of birthday cake.  I try to limit the unfavorable intake to one or two meals on one particular day of the week.

I have friends that use the Friday at 5PM to Sunday at Noon rule. And I have one client who eats a square of chocolate before bed every night because his mom used to give him chocolate when he was a “good boy” – he is now 57 years old.

When you are in your 80 percent time, try substituting “favorable” items for the processed ones. One of my favorites is to substitute spaghetti squash for pasta in Italian, Thai and Chinese recipes.

Okay. So these types of substitutions are plenty easy when you are shopping and cooking for yourself, you say. But what about when you go out to eat? No excuses here either. Nearly every restaurant these days, from fast food to fancy-pants, has healthier options and substitutions. Take the In-n-Out Double (*Double), protein style, grilled onion, mustard instead, add pickle for example. That’s about a 4-block, Paleo(ish) burger and you still have room for a few carbs of choice.

Basically, if you want it to make it work, you can. No excuses. There are easy ways to make it work and you can still enjoy your favorites on occasion.

What are your favorite favorable substitutions?

*Cheese eliminated due to high saturated fat content. So sad.

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Monday, June 8, 2009

Sunday, June 7th, 2009

Workout of the Day:
“Fran”
Rounds of 21, 15 and 9 reps of:
95/65 lb. Thrusters
Pull-Ups
(Compare to results from February 9-10.)

Our two teams took first and third place at the Camp Pendleton Mud Run on Saturday. Next task, world domination.

Our two teams took first and third place at the Camp Pendleton Mud Run on Saturday. Next task, world domination.

 

And check out the number of medals obtained by CrossFit affiliates this weekend. Greg Amundson ran his team to a medal in the law enforcement category, and Team CrossFit took honors in both the team and individual "boots and utes" categories. Not bad for a group of athletes that hate to run.

And check out the number of medals obtained by CrossFit affiliates this weekend. Greg Amundson ran his team to a medal in the law enforcement category, and Team CrossFit took honors in both the team and individual "boots and utes" categories. Not bad for a group of athletes that hate to run.

Are You Over-Training, or Under-Recovering?
Written by Calvin Sun

Are you really overtraining? Sure, you might be experiencing some of the symptoms of overtraining but are you really training that hard? Michele’s post on overtraining suggests that working out without rest leads to the condition. I agree with Michele that people who do two workouts everyday under the assumption that more is better will quickly hit a point of diminishing returns. However, in my experience, I think the larger problem for the majority of our athletes is not training enough. Let’s be honest, on average, how many days a week do you train? If you only manage to get in 3 or 4 days a week, you are not overtrained. Yet you complain of fatigue, altered sleep patterns, mood swings, increased frequency of illness, persistent muscle soreness, and weight loss. Have you ever considered you might be under-recovered? You might not be doing too many WODs, instead you probably aren’t doing enough to make sure you are properly recovered from your training. Rest is only the tip of the iceberg when it comes to recovery. There are many aspects to proper recovery:

Nutrition
Nutrition is the biochemical foundation that fuels our bodies. You can’t repair muscles without adequate intake of high-quality protein. Chicken, fish, beef, and eggs are all great choices because of their complete amino acid profiles. Carbohydrates are stored in your muscles and liver as glycogen. You need to eat some quality carbohydrates in order to replenish yourself. Vegetables, fruits, and some starchy tubers (i.e. sweet potatoes) are all good choices. Grab one of Michele’s delicious “Invictus Shots” after your next WOD to make sure you are getting the fuel your body needs. Don’t forget to eat some healthy fat as well. Besides serving as an energy source, fat helps you absorb fat-soluble nutrients like vitamins A, D, E, and K. Read the The Paleo Diet for Athletes by Dr. Loren Cordain for more information.

Sleep
Get at least 7 to 8 hours of sleep every night. During sleep, your body releases a chemical cocktail that will help enhance your recovery and give you the greatest benefit from your training. Muscle tissues are repaired and the central nervous system is rejuvenated allowing for you to train at peak performance the next day.

Rest Days
As I mentioned earlier, Michele is spot on with this one. If you are training hard enough, you will need to rest once every 2 to 3 days. Following a 3-on/1-off schedule or even a 3-on/1-off/2-on/1-off schedule would serve to benefit you. Active recovery is great, go for a swim, a quick jog, or even a round of golf.

Myofascial Release
The repeated microtrauma from training everyday can take its toll on your body. Adhesions and trigger points can lead to all sorts of pain in both your muscles and your joints. Grab a foam roller and start rolling out your muscles. Lats, pecs, traps, glutes, quads, and hip flexors are the hot spots you’ll definitely want to hit everyday. Lacrosse balls are great for calves and glutes as well. The taped balls are perfect for rolling the thoracic erectors as well performing t-spine mobilization. Feel free to schedule a massage but you’ll want to make sure you are doing some damage control on a daily basis. 

Stretching
Do not save the stretching for rest days. Tight hamstrings, tight calves and tight hip flexors are often to blame for the pain and injuries experienced by athletes. Do yourself a favor and stretch out after every workout. You don’t have to stretch out immediately after the WOD. I realize people have to get to work or get home for dinner, just make sure you do stretch sometime between the completion of your workout and your 7 to 8 hours of sleep.  

NSAIDs
Lay off the Motrin. There is a normal healing process that occurs after an injury. The first 2 to 4 days are the inflammatory response phase. This phase is essential for initiating the healing process. When you take a non-steroidal anti-inflammatory drug, like ibuprofen, the entire healing process is halted. Read more in Kelly Starrett’s article. 

Cryotherapy
Instead of drugs, use ice as it can help with the inflammation associated with the muscle soreness experienced after training. Use ice packs, ice baths, ice cups, ice massage, just not ice cream.

Fish Oil
Supplementing your diet with fish oil can reduce inflammation as well as help lubricate your joints. Read Mark’s post here. Dietary supplements should always be the last thing to add to your recovery program. Make sure your nutrition is solid before adding fish oil or any other supplement for that matter.

Having an effective and comprehensive recovery program in place is essential for your continued success as an athlete. Failing to do so will inevitably lead to training plateaus and/or injuries. You should strive to combat under-recovery with the same persistence and dedication that you have in your training. Remember, elite human performance requires an equally high level of maintenance and care.

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Tuesday, February 10, 2009

Monday, February 9th, 2009

Workout of the Day:
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
–or–
“Fran”
Rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thrusters
Pull-Ups

mike-vera-thruster

CrossFit Invictus stud Mike V. has been crushing it just a month into his CrossFit journey. Keep up the good work Mike!

Vieux’s Cues Can Work For You
Written by Michele Vieux

For those of you who have enjoyed one of my group or individual coaching sessions (you better say it was enjoyable, or else), you probably have one of my special reminders of technique and form (I’ll refer to them from here on out as Vieux’s Cues) burned in your memory forever—at least, I hope so for that is my purpose behind them.   

The common movements of CrossFit have a lot of specific detail to remember—foot placement, grip width, range of motion, lumbar arch, heels, keeping the bar close, popping the hips . . . I could go on. To make these things easier to remember for each movement, think of something that reminds you of the movement’s points of performance so you can relate and remember them mid-workout. Here are some of my favorite Vieux’s Cues: 

The Raging Bull - a stomping of the heels to remind you to stick your landing on the jerk, snatch and clean 

The Choking Turtle - bulging eyes and pursed lips pressed between upraised arms as a reminder to poke your head thorough on the overhead lifts 

The Power Drill (w/ sound effects) - using index fingers as tools to drill pulleys into your hips that guide them back and down in a squat 

I have a plethora that I’d be more than happy to share and/or demonstrate—just ask me (or any of our fine coaches) if you’re having trouble remembering all the points of performance for a particular movement. And, if you don’t like mine, make up your own, but please do share! All you need is something that sticks in your memory to remind you of proper form and technique when executing your next WOD.

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Posted in Workout Of The Day | 17 Comments »

Monday, February 9, 2009

Sunday, February 8th, 2009

Workout of the Day:
It’s not often that the San Diego weather causes us to change our workouts, but today it has. Our 6 a.m. crew did Helen, and then the clouds opened up. The rest of our group sessions will be playing with “Fran” today . . . but don’t worry, you all will get a chance at Helen soon.

“Fran”
Rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thrusters
Pull-Ups
–or– 
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups 

FilFest '09 - Awesome group, but who's the idiot on the phone?

FilFest '09 - Awesome group, but who's the idiot on the phone?

LoveFest ‘09
Written by C.J. Martin

I just returned from the 2009 CrossFit Affiliate Gathering – which was dubbed FilFest. LoveFest, however, might have been a more fitting name. Yes, there was a pool party with too many men wearing only underwear in a small hot tub, but that’s not the kind of LoveFest I am talking about. I am talking about the palpable positive energy and joy of being a part of the CrossFit community that permeated the weekend. Hugs and laughter were abundant, ideas were shared freely and all were reminded that the fitness revolution is as much about genuinely caring for your community as it is about a methodology. 

The personalities in the CrossFit community are as diverse as one could imagine. The business models employed by affiliates are almost equally diverse. Some affiliates operate out of garages and others from mega-facilities; they require long-term contracts and others pay by the day; they coach groups only and individuals only; they have set coaching schedules and operate as drop-in facilities.  But there are two fundamental similarities among all successful CrossFit affiliates – they believe in CrossFit and love the members of their community. They create environments that draw people in. They strive to be the best coaches they can be so that they don’t let their members down. In Coach Glassman’s parlance, they aim for excellence at every turn and trust that the money will follow down the road. We are believers at CrossFit Invictus – it’s why we opened the box – and it was refreshing to be surrounded by so many others who share a love for this pursuit of excellence.

Oh yeah, and if you have heard of keynote speaker Kyle Maynard and he is not one of your heroes, you might be the anti-Christ.  (His parents better be on that list too as examples of individuals who constantly chose the right thing over the easy thing.)

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