Workout of the Day:
Five rounds for time of:
40 Double-Unders
20 Knees to Elbows
10 Handstand Push-Ups
Hallelujah
Evidence-Based Fitness: CrossFit Invictus Revisits “Helen”
Written by C.J. Martin
I love CrossFit’s commitment to observable, measurable and repeatable results. Accordingly, I program a few benchmark workouts to repeat periodically to assess how we are doing as coaches, and whether our athletes are seeing results from the investment they have made. If we don’t see results, something needs to change. So how are we doing?
CrossFit Invictus opened its doors on January 10, 2009. Since that date we have repeated two benchmark workouts. We saw amazing results from our athletes on the first, which was “Grace.” But that wasn’t all that surprising considering our strength-biased programming (see the May 9 post regarding our program), our affinity for the Olympic lifts and the presence of Sage Burgener helping our members become more proficient with their lifts. On Monday, 16 of our athletes completed “Helen” for the second time since becoming members of CrossFit Invictus (we threw out previous times performed at other locations to ensure that we had a reliable benchmark). This is an interesting benchmark for us because it provides a better metric on cardio/respiratory endurance and relies less on strength and explosive power (things we emphasize with our commitment to strength and technique work before our shorter workouts). Their results are as follows (by initials to protect identities; all times as prescribed unless noted otherwise):
Initials February 9 May 11
Initials February 9 May 11
KB 14:36 10:08
RM 14:29 10:34
CF 10:52 9:18
TS 11:12 9:52
CM 12:18 11:13
NC 16:00 13:48
TW 11:30 9:45
JF 12:19 10:55
AS 11:13 9:59
KC 11:38 10:33
DM 10:10 9:10
BL 13:23 12:25
NF 9:50 9:42
GM 13:38 (jump p-u) 13:36 as rx’d
JM 14:50 (red band) 12:37 (purple band)
ET 8:59 9:04 (recovering from Achilles’ injury)
RM 14:29 10:34
CF 10:52 9:18
TS 11:12 9:52
CM 12:18 11:13
NC 16:00 13:48
TW 11:30 9:45
JF 12:19 10:55
AS 11:13 9:59
KC 11:38 10:33
DM 10:10 9:10
BL 13:23 12:25
NF 9:50 9:42
GM 13:38 (jump p-u) 13:36 as rx’d
JM 14:50 (red band) 12:37 (purple band)
ET 8:59 9:04 (recovering from Achilles’ injury)
This comment from Tim G. was caught in the Spam Filter yesterday, but is worth posting. I will allow some of the other coaches to respond off the cuff if they would like, but I will also promise a more thorough response by way of an article posted on our blog in the next couple of weeks to provide a deeper analysis. Here is Tim’s comment:
I was asked to re-post my comment yesterday for your viewing pleasure and to fire up Mark. It was in response to the long-term benefits of high intensity training. I am in no way trying to be negative, just realistic. I have had a few injuries in my training (and as Nick pointed out, I am not starting with the most flexible or durable physique), but I would assume that those participating in any intense, athletic activity assume a degree of risk. I think it is important to mitigate and accept that risk with proper coaching, but even those with perfect technique will experience the benefits AND consequences of intense training. On to yesterday’s comment:
“So, not to be a downer, but doesn’t Coach Burgener also blame his bad wheels and limp on his powerlifting? Going on 3 years of Crossfit, I love the health benefits, but I am not under an illusion that the aggressive, heavy lifting will not affect my joints and soft tissue in the future. I am hoping Mark can throw some medical research and Latin sounding phrases my way to prove me wrong, but it seems sensical that damage is being done to my joints, I just always thought the benefits outweighed the cost.”
Tim here is a quick read that may shed a little for you http://xnet.kp.org/permanentejournal/Fall00/Osteoarthritis.pdf
WOD – 13:58 Rx’d
Nice AT! How was the man-maker/box jump? Did your shins make it out unscathed?
Tim, I’m in a hurry so I’ll try to write a more informed post in a bit, but maybe someone else can expound on it in the meantime. So here’s my take.
Yes, I would say there is some risk associated with what we do. But no more than any other athletic endeavor, particularly one in which competition is a factor (which I think pretty much covers a majority of athletic endeavors). Competition adds an intensity element that can bring you to the point of injury, but most often this just leads to better results. And the thing we all have to remember but don’t want to, is that it’s not necessarily the program that is screwed up (though it could be), it’s really a problem with the athlete. Are kettlebell swings and thrusters terrible exercises that are inherently bad because they really piss off my back? Not at all. I just have a gimpy back that for whatever reason doesn’t stand up well to exercises like that. There’s thousands of people that do these every day and aren’t injured. Something I noted in Joe’s article was that the author recommends swimming as one of the exercises people can do well into advanced age for its health benefits. With 18 years of competitive swimming experience, I can say that nearly all of my friends in the pool either currently or at some point in time (and myself included) have had some sort of shoulder or knee injury to deal with, solely due to their time in the pool.
A quick read of Joe’s linked article gave a bit more insight into aging and intense exercise, though as it mentioned in the article, human results are difficult to really quantify because it’s hard to find a group that exercises at the same intensity on a regular basis. I think the CrossFit community may be a stage for these types of results to come out some years down the road.
This has been a bit of a scattered post, but I think that no matter how much insurance we have against time in the form of exercise and diet, the human body is a structure that deteriorates, and there’s ultimately no getting around it. I, for one, will continue to exercise as intensely as I can for as long as I possibly can.
It looks like BC is on a soapbox saying “I love CrossFit Invictus thiiiiiiiis much!”
Considering that this has been the topic of the blog post for the last few days… have a good read.
Vitamins Found to Curb Exercise Benefits:
http://www.nytimes.com/2009/05/12/health/research/12exer.html
Nice, Another Bee Charmer Angel Pose(BCAP).
Haven’t tried the “Man/Box” yet, opted for the CFI WOD yesterday…big plans today at CFI…see you at 330.
Nice posts CJ and Mark. Personally, I’ve experienced joint and soft tissue damage over the years. And that was with little or no aggressive lifting, mostly endurance sports (running, biking, swimming etc..). Even yoga has caused me problems. I just figured it was part of the territory of being an athlete. I’m actually having far less pain and problems after adding crossfit to my training. Anyway, like Mark, I intend to exercise as intensely as possible for as long as I can. To me, it means enjoying life, decreasing stress and hanging out with very cool people.
First of all, Coach B played collegiate football for Notre Dame and spent a good number of his years rucking and running with the USMC infantry. I’m sure none of that affected his knees. Also, I’m sure he did his fair share of shoving his boot up the asses of high school kids during his career at Rancho Buena Vista High.
Lifting heavy with proper technique is not bad for the joints. In fact, numerous studies have shown that weight training can significantly increase bone density, protein synthesis, and collagen synthesis. Meaning do it right and you’ll have stronger bones, muscles, and connective tissue. On the other hand, lift heavy with shitty technique and you are going to get equally shitty results. In a training environment, herniated discs, tendon ruptures, muscle tears, and the like can often be blamed on poorly executed lifts and/or simply being a dumbass. Competitive athletics, as Mark noted, is a completely different animal. Just refrain from entering in any powerlifting or weightlifting meets and you’ll be fine Tim.
Just wanted to sneak in my little “Helen” improvement as well, b/c I did my last Helen about 5 days before I started doing CFI WOD’s.
9 Mar = 17:25 rx
11 May = 12:10 rx
I would say you’re doing somehting right CJ!! Thanks.
Nice pic Chris!! LMAO!!! See you guys Monday morning for the 0600 CFI WOD!!!
Nick
I would like to add to the discussion on injury. We can mitigate injuries and deterioration with proper form and instruction. Anyone who has not taken advantage of the level of coaching available at Invictus I suggest you do. By investing in the fundamentals program at Invictus, you will not only prevent poor form and possible injury you will set yourself up for successful training and elite fitness.
I have to add a short addendum to Calvin’s post:
There exists, like anything, a range for optimal return based on investment which is usually represented by Gaussian distributed behavior. This means that if you start going towards the extremes of something like CrossFit, Olympic Lifting, Power LIfting, Running, or whatever, you will eventually see diminished returns and eventually venture into the realm of joint/muscular/etc. degradation from overuse and under-recovery. This could also lead into a segue as to why _every_ recognized sporting event (e.g., baseball, NFL, basketball, olympics, etc.) has steroid usage–it is physically impossible to sustain olympic-level output for that long without your body eventually breaking or without something to keep it running at it’s peak ability.
Anyway, like Cal said, just refrain from the serious competitive events and you’ll be fine.
I would just like to say that your plan worked C.J…..After over a year of NEVER doing double unders the new modification (stupid “bastards”) forced me to suck it up and just try them. Actually not too bad, although I did not finish the workout in under 30 min and I am hoping you have the same work out again sometime so that I have another chance. It’s killing me that I didn’t finish!!
BC,
I didn’t know you conducted a small orchestra while performing box jumps. Looking good and I love the Chuck T’s. Now if only someone would photoshop in a beam of divine light the photo would be complete.
Wow, I just got home from Disneyland and see that there is another picture of me (I think it was a FGB) praying for help! Seems to be my favorite look during box jumps.
~BC
I would like to ad that if you just stop aging, we can work out as hard as we want forever. Regarding the wod today. Has anyone experienced red tiny spots around they eyes and over the nose? I am assuming it may be from hand stand push ups. Great work Kell!!! Stupid, Stupid double unders. We will conquer them!