Workout of the Day:
Bench Press
5-5-5
and then,
As many rounds as possible in 15 minutes of:
5 x Dumbbell Renegade Rows
10 x Ring Dips
15 x Toes to Bar
The Labor Day crew at CrossFit Invictus
Gimmick, or the Real Deal?
Written by C.J. Martin – but stolen from Kelly Starrett of San Francisco CrossFit
K-Star of SFCF had a great post last week titled “Not a Gimmick.” The post was perhaps the best summation of why CrossFit is so efficient and effective at making folks fitter. In response to a question of why CrossFit is so popular and successful, K-Star said, “Because, it’s not a gimmick. Front-Squatting and Running isn’t a gimmick.”
The SFCF post goes on to point out that “[m]arrying together Olympic sports is a hard stinking workout, and one without a ceiling or top-end,” and then explores the elements that make up our program:
Gymnastics? Not a gimmick. Check.
Olympic Weight-Lifting? Not a gimmick. Check.
Barbell Training? Not a gimmick. Check.
Running and rowing? Not a gimmick. Check.
All these elements mixed together? Gut Check.
Brilliant. This is exactly what separates us from the rest of the fitness world. We’re cutting away the crap gimmicks and shortcuts. There is no 8-second Abs machine or ridiculous hula chair that will make you fit while you watch T.V. If you walk into CrossFit Invictus, SFCF or any other CrossFit affiliate worth it’s salt, you’re going to be expected to work hard. You’ll be provided tools to achieve your fitness goals quicker than you might with other training protocols, and you’ll be given a lot of support from the coaches and crew, but nobody is going to promise you fitness without effort.
Now ask yourself (if you haven’t already) if you’re nutrition plan follows these same principles. Our first and best recommendation comes straight from World-Class Fitness in 100 Words – “Eat meat and vegetables, nuts and seeds, some fruit, less starch and no sugar. Keep intake to levels that will support exercise but not body fat.” No gimmick there either. Meat, vegetables, nuts, seeds and fruit have been staples of our diet since we started walking upright.
Seems simple right? Then stop buying the crap gimmicks. If someone promises that a supplement will help you pack on muscle or drop a lot of weight quickly, it’s a gimmick. If someone promises you can eat whatever you want as long as you take the pill they’re offering, it’s a gimmick. If it has a label with a laundry list of ingredients, it is a chemistry experiment masquerading as food. If you heard about the product on a commercial, it shouldn’t be eaten.
Keep it simple. Apples, walnuts, fish, turkey and asparagus don’t require nutrition labels, ingredient lists, potential side effect warnings, and marketing campaigns. These are good wholesome foods that have been around forever. They are nutrient-rich and pretty darn tasty once you cleanse your taste buds of the massive quantities of sugar and salt found in most packaged foods.
Stay the course with good clean eating, stay away from the crap gimmicks, and you will find that your body is optimally fueled for the gimmick-free workouts that we’re throwing at you.
Goodmorning, How many rounds for the workout today?
CJ and all,
I am curious where you stand on the use of protein shakes (muscle milk etc) as a post work out supplement or as a snack replacement to get you between meals.
Thom
POS, for you it’s 100. For everybody else it’s AMRAP 15 minutes.
Thom, if you’re in a pinch for time or something else, protein shakes can help you out, for some quick and decent nutrition. They’re convenient, but they’re not going to give you any significant advantage (if any) over whole foods. Post-wod they do come in handy if you’re not one that likes to eat solid food when you’ve just busted your butt.
Mucho heartfelt props to Mike Hom for putting 220lbs on my bar last night and then telling me to pick it up. How am I going to PR in NY without you?
I would second Mark’s opinion on protein shakes. I have and still often drink a post-WOD recovery drink. It’s more for convenience (and tasty goodness) than any thought that it is helping me recover any better than eating a good mix of higher glycemic fruits or veggies and protein.
My preference, and plan for better post-WOD recovery meals is to stick with the Invictus shots, which now include egg protein (and which will be back in stock as soon as it cools down enough that our refrigerator is not overwhelmed). My understanding is that egg protein has the most complete composition of branch chain amino acids, which makes it a great recovery meal option.
Alternatively, I want to master Mark’s delicious sweet potato/yam, banana, fruit, protein powder and cinnamon mash-up. If you haven’t seen him eating this concoction, you’re missing out. It is amazingly delicious, and packed with nutrients and branch chain amino acids. I am convinced this is what gives him super-human abilities.
If you want to avoid protein powders entirely, make your mash-ups and throw a chunk of turkey or chicken on top. That should get the job done also.
And by request, here is a link to the Hawaii Chair (which I mistakenly called the hula chair) in action: http://www.youtube.com/watch?v=DHiqVygN-w0
Lizzle, I can load a bar with 225 if you like…
Mark, 100 it is right after I drink my Power Thirst. CJ, isn’t that mach up what gave Mark his 400 babies???
Does anyone have a good recipe for protien shakes and/or smoothies????
Great article CJ. This describes the foundation for my love of CrossFit and everyone at Invictus to the letter. As Justin N. put it to me once “It’s the only real shit”.
In a world filled with fake people and products, it’s enlightening to find a group of so many selfless individuals focused on something so real.
See you at 430…
5 2/3 rounds done @ Coast guard gym today…
one of my favorite Post W/O recovery drinks (kinda tastes like apple pie)
1-2 Fresh cut apples
1 cooked sweet potato/yam (400 degrees for about an hour)
Apple juice to consitency
Fresh ground cinnimon to taste
and egg white powder (i’ve been going here to buy in bulk on line http://store.honeyvillegrain.com/powderedeggwhitescan.aspx : don’t know if anyone has a better source)
Oh… sometimes you just gotta go with an invictus shot…
and I don’t think I’ve had one bad shot of Mmm’s
Okay you guys! Start training for next year’s Games (July 16-18…see Games site)
I expect at least one more of you to join Michele and POS as an individual competitor next year.
Entertain me, my bitches.
Big thanks to the crew at Invictus. I wo at your gym today and the people are great, and you guys have an amazing gym. Any time anybody from your gym is in Colorado, you guys are more than welcome http://www.mbscrossfit.com Big thanks and you guys rock! See you again at the games.
Thanks August! Do you add apple juce or are you juicing the fresh apples? Sounds yummy!