HARD AS %*#$

When An Injury Comes Along, You Must Fix It!

2009-10-26T09:00:00.002-04:00

Sticks And Stones Will Break My Bones, But Weights Will Never Hurt Me!

(Consider this "Part Two" of a prior post on stretching)

It has become more clear to me than ever before that I had been severely neglecting the maintenance aspect of my training. Why? I think part of it has to do with the rush and excitement of a new method of training: like a kid in a candy store, you want to try everything, but before you know it, your stomach is having sugar seizures (try saying that 5 times!).

Another huge culprit of no stretching, for me, was plain old laziness. Stretching takes time, and patience - something I didn't have much of during the first year and a half of CrossFit. Stretching and warming up seemed to have a negative effect on my actual performance, and strangely enough it would psych me out. Skipping the warm-up and stretch seemed much more beneficial. It was good while it lasted.

Earlier this summer in the beginning of June, I began to increase my training in order to prepare for some hard upcoming WODs this summer. I didn't know it just yet, but doomsday was rearing its ugly head, and it was making its way towards me, full speed. The day after the workout that had finally pushed me over the edge - 400m sprint, 400m walking lunge, 400m sprint - the pain started to kick in. I couldn't put an ounce of weight on my right leg! I let about four weeks go by before getting it checked out, simply because I was afraid to hear the worst. All I could think of was all the training I had done over the past year and a half and how it was all about to go to waste.

I was referred to an amazing sports rehabilitation centre here in Mississauga, SPC Mississauga, where I was finally given the news I needed to hear:

"You have PFPS."

What in the hell is that?!

PFPS stands for Patellofemoral Pain Syndrome, which is described as "pain under and around the knee cap." Any forward inclination on the knee (walking lunges, box jumps, jump rope, basically an explosive activity on the knee) was not permitted. This was not the absolute worst diagnosis I could have been given, fortunately. Had my physiotherapist said "You have an MCL tear," I would have had a lot more to worry about. He said if I were to come in for treatment once a week for a few weeks, and come for bi-weekly check-ups, and continued doing the at-home exercises as directed, I would bounce back in no time.

It was ALL I had to do to get better...a little dedication and some sacrifice in training, and all would be well... Unfortunately, due to my lack of dedication, I failed to keep up with the exercises, and subsequently discontinued my visits to physiotherapy. Yes, I am an idiot. The epitome of idiot to be exact.

It is now October and I am still dealing with chronic pain. Every couple of weeks my knee begins to feel stronger, without the help of proper stretching and knee exercises, and I begin to think I am okay again. I pick a workout that involves heavy cleans, box jumps, wall balls, etc., and the next day I am back at square one: inflammation of the knee, throbbing pain and sharp pains.

What I have finally learned over the past five months is that injuries do not just disappear. They cannot be neglected, and you MUST take care of them as soon as possible if you want full recovery. The exercises that help strengthen your injury may seem monotonous, boring and maybe even pointless, BUT THEY HELP.

I have now vowed to myself that I will NOT do any strenuous lower body work until I am fully healed. It may be tough for many of you to come to terms with your injury, but patience is a virtue.

Fear of gaining weight:

The only reason why you should worry about gaining weight and losing muscle is if your diet goes to s**t. Stay tight on your diet and you should be fine. You have all the time in the world to bounce back and start lifting heavy again, especially if your body has become accustomed to it.

Muscle memory:

Muscle memory is a beautiful thing. If you are someone who has trained consistently in weightlifting, gymnastics, running, etc., then taking time off will not have a major effect on your body; in fact, strength will increase at a much more rapid rate the second time around than if you were to have just begun training in any of these domains.

Learn from my mistakes and do not jeopardize your recovery simply because you are afraid of becoming weak, or fat. It won't happen if you change your training to compensate for your injury!

Magnesium: The Solution [You Weren’t Aware of] to MANY Problems

2009-05-11T15:48:00.008-04:00

“Officer, it’s not what you think, I swear!"

I was inspired to read up on magnesium and decided to grab a book at Chapter’s to get a better understanding of its role in the human body, and why it’s such an essential mineral. The book, The Magnesium Miracle, by Dr. Carolyn Dean, gives a detailed explanation of magnesium and describes its crucial role in the regulation of more than 300 enzymes in the body. Here is a somewhat-short summary of the book. I HIGHLY recommend you pick up a copy for yourself!

[They] say, because crop soil is not what it used to be (major absence of minerals due to over-processing), crops are subsequently lacking their nutrients, and thus causing us to become deficient in them. According to a study done by the U.S. Department of Agriculture, nutrients like protein and riboflavin have become less abundant in crops when comparing present values to ones from 1950, with percentages ranging from 6%-38%.

The fewer nutrients in the soil create a domino effect. If the soil is deficient, then the crops become deficient; thus, we, the consumers of the crops, become deficient. So, then, if we were to consume the proper daily dose of these nutrients with this information in mind, we would have to consume a lot more vegetables and fruits than we can fit down the hatch; in other words, we'd have to be eating more in terms of how much our eyes can eat as opposed to our stomachs. Now why the hell can’t we do that with pizza and ice-cream?!

Apparently this study that was conducted failed to include a number of other important minerals, one being magnesium.

What is the significance of magnesium? Well, aside from the fact that it is responsible for the regulation of over 300 enzymes in the body, it is one of the most overlooked, most neglected mineral, yet it is one of the most vital. How did we miss the boat on this one?!

Magnesium deficiency is tied to many ailments that we are all too familiar with:

Anxiety and panic attacks
Asthma
Blood clots
Bowel disease
Cystitis
Depression
Detoxification
Diabetes
Fatigue
Heart disease
Hypertension
Insomnia
Kidney disease
Migraine
Musculoskeletal conditions
Nerve Problems
Osteoperosis
Tooth decay

…to name a few.

Many of these ailments are treated with prescribed medication or over-the-counter, but the point I am trying to make is medication is not always needed. The body doesn’t know what all these synthetic chemicals are that make up these pills, and it sure as hell doesn’t say to itself, “Hey, I’m feeling a little down, I think I could use some more citalopram!”

I’m a firm believer in natural remedies. If I’m sick I’m going to find what natural remedies are available prior to obtaining doctor-prescribed medication. Plain and simple, I think it’s all whack! Medication is merely a temporary fix, a way to suppress symptoms instead of remedying them – and interestingly, taking prescribed medications can actually cause a depletion in magnesium levels in the body, which can cause yet another ripple effect in your symptoms.

Doctor Carolyn Dean describes in her book how she took three patients – one with a myriad of symptoms, another with chest pains, and another with PMS – and convinced them to try the natural route: increasing their magnesium intake. After 3-6 months, all three patients showed substantial signs of improvement, not just in their addressed issues, but in many others.

Calcium’s crucial role in the existence of magnesium

Calcium and magnesium share a special ‘bond,’ an agreement, a “help me, help you” kind of deal. In layman’s terms, without calcium, magnesium can’t break down; however, at the same time, if there is an imbalance (a 3:1 ratio of calcium to magnesium, for example), problems can occur. Calcium deposits start to appear on the teeth and bones which, in the latter case, can cause side effects like hypertension (spasms in the blood cells) and asthma (tightening of the bronchial tract).

Eating healthy goes a long way

Prior to CrossFit I was suffering from depression which, in retrospect, was partly due to my eating and drinking habits. As soon as I changed my diet and stopped drinking, I noticed a drastic change. This change was occurring because I was giving my body what it needed: nutrients. The synthetic things were being replaced with natural vitamins and minerals, and my body was taking notice. Waking up and feeling a hundred times more refreshed and energetic was enough to convince me that what I was doing was right. And why was I feeling this way? Because my body’s natural vitamin and mineral levels were being restored to their original settings.

Magnesium can help performance in the gym

CrossFit workouts can really take a toll on one’s body, especially during the high intensity MetCon workouts that demand us to work with as little rest between reps as possible. In respect to magnesium, these high intensity workouts can cause depletion due to the high stress level that is put on the body. At the beginning of a workout, adrenalin begins to pump, and stress levels begin to increase: this is the fight-or-flight response. Before the workout even starts, magnesium begins to deplete from the body, and it continues to do so until the end of the workout. Sweating alone causes depletion!

Lactic acid build-up is something we all try to avoid in the world of fitness. The reason why this happens is simple: too much calcium and not enough magnesium. Calcium causes contractions in the muscle, while magnesium causes relaxation, so you can see why lactic acid would begin to accumulate. If there is too much calcium, all of the muscles begin to contract too much, causing tension and tightness. This is the very reason why it is paramount that you replenish your magnesium levels after strenuous workouts. If there is a balance of calcium and magnesium, the body too will be in equilibrium.

For even better results at the gym, I recommend upping your ‘mag. Your recovery time will be shorter, you’ll have more energy, and your workouts will improve.

Here are the daily requirements for athletes:

The daily recommended dose is 2.7–4.5mg/lb/day

For women: ~540mg per day
For men: ~800mg per day

Who peed in your corn flakes this morning?!

Not everyone wakes up on the right side of the bed, and what with all the stresses in life – be it work, kids, or school – getting a good night’s sleep can sometimes end up at the bottom of your ‘to do’ list. Learn to make this a top priority. I can’t stress enough how paramount it is to have a good night’s sleep – especially for CrossFit – and speaking from my own experiences of sleep issues, I know first hand.

If you’re taking magnesium supplements, it’s best to take them in the morning and late afternoon. You are most deficient when you wake up and in the middle of the day. The next best time to take the supplement is before bed. A lot of people who experience restlessness as well as leg cramping have found that taking a dose of magnesium before bed helps to relax the muscles.

My personal results

Since taking magnesium supplements and eating more foods that contain higher levels of magnesium, I have noticed a change in my sleeping patterns. My REM sleep has lengthened substantially, I have not been waking up in the middle of the night, and I have been waking up with a noticeably greater amount of energy. Prior to adopting these habits, I had been experiencing some symptoms of magnesium deficiency, including fatigue, muscle weakness, insomnia and poor memory. Now I am no longer as tired, my WODs have been improving, I have no longer been experiencing problems with sleep, and I am noticing a difference in memory retention. I am more focused on my workouts as well as daily tasks, and I have been able to adopt a better sleeping habit; and the latter has specifically helped problematic areas in my daily routine as a whole, which all roots back to increased consumption of magnesium.

I keep a daily log of numerous observations including level of energy throughout the day, number of hours slept, meals eaten, and so on. If anything changes, I make note of it, and see if it changes or stays the same.

Eventually my goal is to replace the supplement magnesium solely with fresh foods that are most abundant in magnesium, and focus on eating mostly organic. Here are some noteworthy food items that contain magnesium:

Rich Sources

Kelp
Wheat bran
Almonds
Cashews
Brazil nuts
Peanuts
Pecans
Walnuts
Tofu
Spinach
Shrimp
Avocado
Brown rice
Dates
Barley
Sunflower seeds
Cheddar cheese

Herbs

Herbs are some of the best sources of magnesium, as Dr. Carolyn notes in her book, because they are usually hand picked and grown in the wild, untouched by pesticides. Look out for:

Cilantro and Parsley
Dandelion – a natural diuretic that helps treat blood pressure
Dulse (seaweed) – high in digestible protein (eat more sushi!)

Salts: not all are bad!

Not all salts are bad for you – in fact, some are therapeutic! Sea salt is especially high in magnesium and helps patients with heart disease; however, they still do contain variable amounts of sodium. Look out for:

Celtic Sea Salt – from evaporated seawater, this type of salt is very high in magnesium, but still pretty high in sodium
Smart Salt – evaporated salt from Salt Lake in Utah. This type of salt has 3 times less sodium than normal table salt which, in turn, makes it an excellent source of magnesium
Cardia Salt – this particular salt is recommended because 50% of its sodium is reduced while increasing its potassium and magnesium levels

Here is a site you can visit to check out all the other foods that are high sources of magnesium. Try to, if they aren’t yet, implementing them in your daily diet, and see what results you get!

I wrote this blog because I thought the topic was really interesting. My personal goal is to eventually switch from a mixture of supplements and foods high in magnesium, to just foods high in magnesium – specifically organic ones. I hope some of you give this a try! And I hope you now all have a better understanding of the role that magnesium plays in our bodies!

Let's Talk About Zone: Part II

2009-03-21T21:40:00.014-04:00

The food shrine of Melissa Cvjeticanin, equipped with her trusty scale, measuring cups and spoons.

The last few weeks I have been receiving a lot of questions about nutrition like, “What is the best diet out there; is Zone better than Paleo, or vice-versa; what kinds of foods are considered Zone-friendly; how often should I be eating; and, one of the most common questions, why do I feel so hungry,” among many others. I will attempt to answer these questions in this blog entry.

Getting started: be prepared for the uphill battle

Let’s get this straight: Dieting, no matter how you slice that delicious cake, is not easy. You have to be unequivocally, 100%, without hesitation, committed to it, and the best way to start eating clean is to remove all foods and drinks that are considered unfavourable according to your diet plan. Throwing out the food is the easy part; sticking to the diet is where the battle begins. That feeling of withdrawal will kick in, you’ll want to head down to the corner store and grab that box of cookies, or that favourite chocolate bar of yours, but you must fight the temptation! Here are some tips to do just that:

Bring on the H20!

Anytime I’m feeling like I would do just about anything for a nibble of something, my solution is simply water. Whether it’s a tub of peanut butter that I want to demolish or a tub of ice-cream, I simply grab a couple of bottles of water and down them, and the craving magically goes away. The water usually ties me over until the next meal, and problem solved! It’s a great way to keep hydrated, and definitely a great way to avoid any kind of indulging, especially before bed.

There can be such a thing as overhydration, of course, which occurs when sodium levels in the body become diluted and the body’s rate of ability to dispose the fluid is suppressed by the rate of absorption. This usually occurs in the body when more than two gallons is consumed, so just be sure not to drink more than two gallons of water a day and you’ll be good to go.

Keep that junk out of my face!

Though it’s hard, especially when living with other people, to avoid having any kinds of junk foods in your house, the ‘out of sight, out of mind’ method is highly effective. Cookies, ice cream and chocolate are some of my biggest weaknesses, and I make sure to keep these out of sight at least six days of the week. If I don’t see it, I don’t think about it, nor do I want it, and until that cheat day comes it’s strict Zoning throughout the entire week.

My suggestion? The only time there can be junk food in your house – that is, if all parties living with you are willing to comply – is on your actual cheat day (unless you are strong-willed!). This will substantially decrease your chances of indulging, it will allow you to create a callous for all your big cravings, and most importantly, you’ll start to get the results you want.

Just one little snack before bed is all I want!

My one and only solution to this is to bypass the kitchen completely, go straight to your room, and shut the door!

Cravings are short-lasting, and if you can hold out for about nine or 10 minutes, that craving will go away; and as I mentioned before, drink some water and that will help rid the craving as well. Eventually you will fall asleep, wake up in the morning and feel glad that you resisted the temptation.

Another way to avoid hunger before bed is to space out your meals so that your last meal is not too far away from the time you go to bed. Try eating about an hour before bed and you may notice a difference.

Should you ever wake up in the middle of the night feeling famished, I suggest keeping a small bag of almonds by your bedside. I usually eat one or two and, as little as that may sound, it seems to tie me over pretty damn well.

Paleo vs Zone

Paleo and Zone are very similar in respect to their contents. The main difference between the two is that Paleo doesn’t concern itself with weighing and measuring. It’s more of a hunter-gatherer-type way of eating: eat however much you feel that your body needs of lean meats, seafood, fruits, and vegetables.

Paleo and Zone are both two highly recommended diets for CrossFit for a reason: they work. Whichever one you choose to commit to, you will see results and you will feel great.

Getting in the “Zone”

You’re basically in the safe “Zone” if you stick to clean eating and measuring. That means going out to your local grocery store and buying whole foods like raw fruits, nuts, seeds, and vegetables, as well as lean meats like chicken, turkey, and fish – foods with zero preservatives, i.e. no bottled dressings or pre-seasoned meats. Anything with high amounts of trans-fats or saturated fats, sodium or sugar is not considered “clean.” The reason for this is simply that it’s not natural. And while you're out, buy a scale, some measuring cups, and spoons. My scale, pictured above, is a Salter scale, which comes with all the bells and whistles: stainless steel measuring cups, durable plastic measuring spoons, and a removable stainless steel plate.

A preservative known as sodium nitrite, which is found in many types of store-bought meats like cured ham, bacon, hot dogs, sausages, smoked and cured fish, has been known to cause cancer upon continuous consumption. The preservative itself has a purpose, which is to prevent botulism from occurring, but the mixture of the protein and the sodium nitrite in the stomach is where the problem erupts: cancer. This preservative is just one among many others found in foods. If you can avoid buying packaged meats, do it. Go to the meat counter at your grocery store and pick up some fresh cut meat/poultry/fish and you will notice a difference – both in taste and how you feel.

It is absolutely paramount with the Zone Diet that you weigh and measure. This is what makes the zone work. A lot of other diets heavily endorse eating less carbs or less fat, but the Zone focuses on wanting to balance insulin (carb) and glucagon (protein) levels, with fat helping to balance both. Weighing and measuring the foods you eat will allow you to achieve this healthy balance. In my own experience, I have witnessed a drastic change in my body composition, and my energy levels have spiked even though I am not consuming as much food as I used to.

As long as your meals are balanced, and your portion sizes are controlled, you will still have ample energy throughout the day and an ample amount for your workouts.

My personal menu

A lot of people ask me what types of foods I eat on a daily basis, what combinations I put together for my meals, and how often I eat, and what my cheat meals consist of. For those of you who asked, here are the main foods I eat:

Proteins:

Eggs, chicken (baked/broiled/grilled), canned tuna (low sodium), turkey (oven roasted), and fresh fish (baked/broiled/barbequed).

Carbs:

Red/orange/yellow peppers, cucumbers, broccoli, cauliflower, rapini, spinach, asparagus, lettuce, pears, apples, strawberries, cantaloupe, blackberries, and blueberries.

Fats:

Almonds/almond butter, cashews/cashew butter, organic peanuts/peanut butter, avocado, olive oil, and fish oil.

My usual combos throughout the day are:

Breakfast: 2oz chicken, one apple, 6 almonds

Lunch: 2 eggs, 9-inch cucumber, 1 ¼ cup chopped pepper, 6 almonds

*PWO Meal: 2 eggs, one apple, 1 cup strawberries

Dinner: 2oz chicken, 9-inch cucumber, 1 ¼ chopped pepper (mixed together with red balsamic vinegar), 6 almonds

Snack: 2oz chicken, 2 ½ cups chopped peppers, 12 almonds

Sounds a little repetitive but I don’t mind it at all. I usually go through 1-week phases and change up my protein to all turkey, or all chicken, or all fish, but this is an example of a typical day.

PWO (post-workout) Meal:

In my PWO meals I eliminate all my fat blocks (two) and replace them with carbs (eliminating two fat blocks is equal to one block of carbs) to replenish the glycogen levels that have decreased in the body after a workout. This happens because the body’s sensitivity to glycogen increases, thus making it easier to absorb and replenish – in fact, 50% easier. There is about a 45-minute window for this to be of benefit for you, so take advantage!

Cheat meals:

Gratuitous amounts of ice cream with cookies, gratuitous amounts of sushi/sashimi, gratuitous amounts of almonds with Craisins (cranberry raisins), “banana sundae” (one peeled banana with a two-inch layer of peanut butter on top), about a cup and a half of peanut butter with one or two apples, hazelnut chocolate wafer cookies dipped in peanut butter (can you tell I love peanut butter?!), and dark chocolate covered almonds.

I’d say the above is not too bad, especially considering I sometimes skip my cheat meal for the week.

Frequency of meals

My frequency of meals is about 3-4 hours. I usually like to keep it at three, but if some extraneous variable causes me to have to hold off then it usually won’t stretch past the four-hour mark. If it ever does I always keep a bag of almonds on me to help tie me down, and a couple of bottles of water.

If anyone is interested in trying out the Zone and would like the journal copy, drop a comment, or send me a message on Facebook, or e-mail me at melissa.alexis.c@gmail.com and I will forward you the meal plan. And if there are any questions that I didn’t answer, let me know!

Happy Zoning!

SMR, The Musical Stretch: The More You Roll The More You Bitch!

2009-02-19T05:30:00.006-05:00

Below: Alex "boss Poss" Possamai (aka my new boss!) and me rippin' it up at his new CrossFit Bolton location!

Unless you want "boner legs," I suggest you utilize some type of roller, especially after doing the above pictured workout: Renegades of Squats!

Ok, so I'm the first to admit that I don't stretch. I haven't ever since I was a kid in ballet class. Anytime the stretching component of the class came up, I'd sit and wait until everyone was finished. Why? Because I was as flexible as an HB number two pencil. Not stretching class after class was making it worse, but how was I to know that at the tender age of six? Gimme a break!

I came to the sudden realization that I was the most non-flexible person I knew when I had visited a friend's affiliate, Conker Fitness in Oakville, to do a WOD with the affiliate owner Jeff Morey and CrossFit Niagara affiliate owner Mark Gleason (two VERY awesome guys, by the way). Upon completing the workout, both Jeff and Mark encouraged me to use what I now refer to as "the death roller." It looked simple enough, and even quite relieving and soothing at first glance! But after being given instructions on how to use it and applying those instructions, I realized I was utterly deceived.

"HOOOOOOOOOLYYYYYYYYY FFFFFFFFFF%*#$!!! OW, OW, OW, OW, OW!!!"

Honestly, how the HELL do people put up with the pain from this cylindrical death-like contraption? Am I just really that big of a wuss or is it one of the most painful things in the world?

Well, there is a purpose for it, and we should all begin doing it on a regular basis.

Basically, when we are using these 'foam rollers,' what we are doing is what is known as SMR (Self-Myofascial Release). The body naturally performs myofascial release, but adding the 'S' component to the 'M' and the 'R' means YOU need to actively participate!

Let's dig deeper into the "fibers" of SMR...

Simply put, this definition of Myofascial Release states that "it is a form of soft tissue intended for pain relief, increasing range of motion and balancing the body" (Wikipedia.com). So basically, the purpose of "Self" Myofascial Rlease is to speed up the process of regaining flexibility and range of motion , as well as alleviating any pains from the previous workouts, by untangling the fascia.

During a workout, your muscle fibers are put under a lot of strain, as described by the tangling of the fibers, which is subsequently the after effects of a workout. During MR and SMR "The fascia is manipulated, directly or indirectly, supposedly to allow the connective tissue fibers to reorganize themselves in a more flexible, functional fashion" (Ibid). Who knew muscles were that smart?!

Now if only it didn't hurt so damn much...

The process of SMR is quite the painful one, and only the strongest of strong can actually grin and bear the pain administered by "the death roller." I am going to go out later this afternoon and purchase a foam roller for myself, because after yesterday's workout, I've realized it is definitely an important step to recovery.

There are different varieties of rollers you can buy, ranging from hardness of roller to thickness of roller, to shape of roller. Here is a link for you to check out for the different varieties of rollers. Enjoy, and get rollin', rollin', rollin', rollin'!

CrossFit Mississauga: Home Of The Mess You Up, Hard As %*#$, Crazy-Stupid Sadistic WODs

2009-02-15T05:24:00.007-05:00

Exibit A: the "CrossFit Mississauga firebreathing stance."

I thought I'd share with all of you some of the many WODs that Eric, Mark and Dave have put together of the past year for CrossFit Mississauga. Some of them are pretty messed up, which is the reason why I thought you'd all enjoy them!

This January we started what we call the WOM (Workout of the Month). We thought it would be a great way to get people ready and raring to get fit, and excited to tackle one of their most important new year’s resolutions: "Become a firebreather."

Our first WOM was fittingly titled, "SEASON'S BEATINGS 2009." It consists of 2009 reps, to go along with the new years theme, and it was to be done with a partner.

Here is the breakdown:

150 Pull Ups

100 Wall Balls

200 Sit Ups

100 Push Press @ 65/45

250 Double Unders

150 Push Ups

200 Box Jumps @ 16"/20"

100 Kettle Bell Swings @ 53/35

100 Cleans @ 95/65

100 Thrusters @ 65/45

300 Air Squats

100 Burpees

9 Deads @ 500/400/315

The catch: only one person can be working at a time. What's great about this is each person has their own motivator built in to their workout, so there is no room for slacking. The average time at our gym was about an hour and a half. I've had some friends in Cleveland try it out and they loved it, or at least that's what I gathered from their responses: "Dude...that was horrible."

Our February WOM, "You'll Be Alright" is yet another doozy.

The breakdown:

Partner 1 does Fran

Partner 2 does Fran

Partner 1 does 50 Burpee-pullups

Partner 2 does 50 Burpee-pullups

Partner 1 does 100 Double unders

Partner 2 does 100 Double unders

This workout is to be done with a partner with only one partner working at one time, just like Season's Beatings. I have only seen one team do this so far and it looked like it hurt pretty bad! If you decide to give it a try, post your time on the comments!

Here are some other stupid-good workouts we've come up with:

"Gordie"

12 rounds for time of:

10 Deadlifts @135/95

8 Push-ups

6 Hang Power Cleans @135/95

4 Burpees

"Power Clean Front Squat Double Jerk Grace"

30 Reps of:

1 Power Clean

1 Front Squat

2 Jerks

All @ 135/95

"Little Girls"

21-15-9 of:

Thrusters @ 65/45

Pullups

3 min rest

30 Power Clean and Jerk @ 95/65

3 min rest

21-15-9 of:

Cleans @ 95/65

Pushups

Post all 3 times and the total time (without rest) to comments.

"Front Squat Fran"

21-15-9 of:

Front Squats @ 115/75

Pullups

NO RACK ALLOWED.

"Fight Gone Bad Version 2.0" or "Dave"

1 minute of Thrusters @ 75/55

1 minute of Hang Power Cleans @ 115/75

1 minute of Box Jumps 20"/16"

1 minute of Kb Swings @ 1.5 pood/1 pood

1 minute of Burpees

3 rounds with a 1 minute rest between rounds (fight gone bad style). Every rep counts for one point with the exception of burpees which count for 2 points each. Post total reps to comments.

"Choose Your Pain"

5 rounds for time of:

400m run OR 500m row OR 50 double unders

25 thrusters @ 65/45

“Renegades of Squats”

3 rounds for time of:

1 minute Back Squat @115/75

1 minute rest

1 minute Front Squat @115/75

1 minute rest

1 minute Air Squat

1 minute rest

Post total reps

We haven't thought of a name for these ones yet:

50 Burpees

10 Thrusters @ 75/55

40 Burpees

20 Thrusters

30 Burpees

30 Thrusters

20 Burpees

40 Thrusters

10 Burpees
50 Thrusters

-----------------

For time:

20 Cleans @ 185/115

20 Cleans @ 135/95

20 Cleans @ 95/65

-----------------

21-15-9 Deads @ 225/135 and Burpees

5 Minutes rest

21-15-9 Deads @ 135/95 and Burpees

-----------------

5 rounds of max reps of Hang Cleans @ 135/95. Rest as needed between rounds. The set ends when you let go of the bar. Your score is your total reps.

-----------------

100 Sit-ups

90 Squats

80 Push press @ 75/55

70 Box jumps @ 20"/16"

60 Sumo deadlift high pull @ 75/55

50 Walking lunge steps

40 Kettlebell swings

30 Overhead squats @ 75/55

20 Pistols (Assist as little as needed using a ring)

10 Burpee pull-ups

Please give these a try and let me know (via Facebook, Gmail, here) how you do!!!

Hardening The %*#$ Up And Trying To Do The Same For Your Hands

2009-02-11T08:35:00.013-05:00

“Man my hands look rough, but they definitely scored me some SERIOUS tough guy points!”

Some of you have seen just how bad my hands can get, and for the rest of you, be sure to have a bucket handy!

I always thought that the best thing to do during a pull-up workout was to chalk up: eliminate the sweatiness and clamminess from my hands. It was over 10 months later that I realized that chalk just MIGHT be the culprit for my massacred, mutilated monkey meat hands.

I've tried a few things, some having its pros and cons:

Taping Up

This works very well, but at the same time, the sweat build-up underneath the tape caused a lot of moisture to get trapped, and thus creating more blisters. The next step [during a workout] was to throw chalk underneath the tape in an attempt to prevent anymore sweat from building up. This works for well but not for very long. However, tape is good to use on heavy days, or days where you aren't doing pull-ups but are hindered by the mild soreness from your previous workout. The tape creates a barrier between the blisters and the bar, allowing you to do other exercises including cleans or deadlifts, for example.

Grip

Gripping the bar harder is better. Before using this method, I was lightly gripping, which allowed for my hands to rub against the bar too much, causing friction and tearing. This may or may not apply to you, but through my own experiences, a firm grip made for less blistering.

Control

You may notice at your gym when people are doing their kipping pull-ups they are either swinging like monkeys or have very good control over their core. If you're a so-called 'monkey,' try working on controlling your core from swinging all over the place; this will substantially decrease your battle wound count and it will also cut time out of your workouts, as well as save your grip.

Taping Up The Bar

Some people prefer to tape the actual bar up as opposed to taping their hands. If I were doing a workout using tape, this would be my choice. Your hands are free from the constraints of having the tape wrapped around your hands. Instead, the tape is wrapped around the bar, giving your hands a chance to breathe. I still sometimes jump onto the bar and use the taped up side, but since I have really sensitive skin I opt for the bare bar during workouts.

So through trial and error, I have found the solution to the problem: no chalk, no tape, nothing. Have a towel near you, or simply wipe your hands on your t-shirt or pants before re-gripping the bar. Since this method I have gone from ripping at as little as 30 pull-ups to only slightly ripping at 110 pull-ups.

Methods For Hand Repair

Polysporon is a great way to repair your hands. Make sure to clean thoroughly before applying, and apply. If possible, apply the Polysporon and leave it unbandaged to allow it to be exposed to the air. Applying Polysporon directly to the open wounds will NOT hurt you

New Skin

One word: OUCH. If you're brave enough to use New-Skin, I commend you. I guess I'm a bit of a wuss since I've seen many people apply this to their wounds and not make a peep, but it is definitely an option you can try if you haven't yet.

Burt's Bees

Burt's Bees is the most popular of methods at CrossFit Mississauga. It's a natural product, made in Canada, consisting of ingredients like honey and bee's wax. There are no added perfumes, which can sometimes sting open wounds. Give it a try, find it on Ebay or go to your local drugstore and pick up some of their products. It's definitely worth trying!

QTICA

This stuff is the SH*T! Pardon my [almost] foul language. It is my personal preference, I swear by it, and I don't know what I'd do without it. Initially, what this stuff is for is cuticle repair; but it does WONDERS to cracked calluses on your hands. It's super sticky, super gummy and it stays on. If you're like me and don't use band-aids, this is the product for you. Unlike Polysporon, this QTICA product won't wipe off and creates a really thick barrier. Give it a try and DON'T be deceived by the small container - I've had mine for about 6 months now and there is over half a jar left. Check it out!

Ped Egg

I was talking to a friend of mine last night, Rachel Medina, who told me about this strange product called Ped Egg. It was my first time ever hearing about it, and I don't know much about the product yet, but it works as a callus remover. It's cheap ($10.00 US), and apparently very effective. Check your local drugstores as well as Wal-Mart. I'm not sure how readily available the product is in Canada but in the US it is available at drugstores like Wallgreen's.

If you have your own personal methods for hand repair, leave them in the comments section for others to try out!

Narrowing It Down To A Fine "Shoe"

2009-02-09T02:59:00.005-05:00

"Put on your s*#$ kickers and kick some s*#$!

What's in a shoe? How do we know what the BEST shoe for CrossFit is? Is there even a 'perfect' shoe? Or is there more than one?

Well, I guess the answer is it's up to you. I, however, have my preferences.

Since 2007 I have worn five different types of footwear, ranging from the standard Cross-Trainer shoe to Chuck Taylors, Nike Frees to bare feet, to the new love of my life: the VS Athletics weightlifting shoe. Each has its pros and cons, some outweighing others. Nevertheless, shoes are literally the foundation of your training and, I would say, are the most important pieces of equipment one needs in a gym.

The Cross-Trainer

From my experience of seeing new members join at CrossFit Mississauga, the most commonly used style of shoe is the Cross-Trainer. It's what the majority of people wear at regular gyms, and what the general public is recommended to wear for exercise. The cross-trainer is a great shoe to wear for many things like running, aerobics-style classes, as well as freeweight training, to name a few; but it is not a recommended shoe for something like Olympic lifting or weightlifting because it lacks the proper support.

Chuck F%*@#n' Taylors!

Ok. These are, hands down, the most badass shoes you can train in. Not only do they look cool, but they are highly functional in the CrossFit world! It wasn't long before I switched to Chucks - I actually to them specifically because I had heard that people wear them and swear by them. The actual shoe itself is very flat: no soul. So, it allows for you to get the feeling of being barefoot, but at the same time the shoe has a strong platform for landing in. They were a great investment and I still HIGHLY recommend them for anyone; they're cheap, they look cool, and they sure as hell get the job done.

Nike Frees, The Bee's Knees

These have been the most popular choice of shoe at CrossFit Mississauga and I'm sure at many other affiliates, as they are one of the most versatile shoes and can be used virtually for all workouts. It is a lightweight shoe that is measured in terms of flexibility. Mine, for example, are "5's." The low numbers represent a more flexible shoe, while the higher numbers, "7's" for example, represent a less flexible shoe; the lower the number, the closer it is to the flexibility of a bare foot and vise versa. They are absolutely comfortable, and as cliche as this may sound, it's like walking on a cloud. Check out the site and sift through their products. You can order online, or go to your local Nike store and try on a pair first to see what size you need, and what shoe flexibility you are most comfortable with.

Barefoot: Caveman Style

I thought I had a favourite "shoe" to train in, but as I'm writing this I realize that I don't; they are all pretty good choices. Barefoot training is probably the most fun for me. You are, however, limited to certain types of workouts. I wouldn't recommend doing heavy cleans, snatches, jerks, etc. barefoot because at that high level of power, the foot does need proper support to avoid any serious injury; but for something like Angie or a pull-up progression is perfectly fine. My favourite type of barefoot training is heavy squats. I like the 100% foot to floor contact; it allows me to go deeper, as well as help correct my form, which consequently helps prevent injuries. And the best thing about it is you don't have to pay for your feet, they're free!

VS Athletics Weightlifting Shoe: You Love Me And I Love You

I just recently became a proud new owner of a pair of official weightlifting shoes, and WOW...can I just say, what a world of difference they have made on my lifts. It's a completely different feel, and it took a couple of workouts to get used to them, but they feel damn amazing now. One of the first workouts I did with them was the 5-rep back squat WOD from last week. Normally, as a previously mentioned, I like doing heavy back squats barefoot, but I thought I'd try out the shoes and see if I could still put up a good number. I PR'd by 10 pounds, bringing my new PR up to 210. Now, if that doesn't convince you that they are AWESOME, I don't know what will! Here's the site where you can order them. If you are considering getting a pair, keep in mind that the sizes are in men's. I am usually a women's nine, but in men's sizes I am a seven and a half, which is equivalent to a women's nine. You may want to go half a size up or so if you are not sure; either way, if the shoe doesn't happen to fit, VS Athletics will re-ship a new a pair with free shipping.

Le Chateau Pumps Make You Wanna Jump

These shoes have not been widely accepted in the CrossFit world [yet], but I wish to promote them and make people become aware of the benefits of training on four-inch heels; they make for well-defined calves!

p.s. How awesome is that pull-up bar?!?!

Here are some other shoes I haven't tried but have heard great things about:

Rogue Fitness Do-Wins

These shoes are on the official Rogue Fitness site, and they look pretty badass. And they must be good if Rogue is promoting them. A friend of mine owns a pair and has had nothing but good things to say about them.

Vibram Five Fingers

These are probably the weirdest/coolest shoes to date. If you ever go to a CrossFit Gymnastics cert, you will probably see at least one person wearing these. Like the Nike Frees, they attempt to mimic the nature of being barefoot. Notice a trend here? Barefoot rules!

Adidas Adistars

Some people at my gym do Olympic lifting with these shoes. They are also pretty badass. Very well-made and look like they get the job done.

The details for each shoe is listed on the links provided, so take a closer look and see if you like any of them! Go get some s*#$ kickers and get s*#$ kickin'!!

Making CrossFit Work In Globo Gyms: Adapting To Your Surroundings

2009-02-07T01:37:00.008-05:00

"So you're telling me I'm only allowed to stand next to the weight...?"

It's a very common thing for people to start CrossFitting in globo gyms. They discover the wonderful world of CrossFit and finally eliminate the 'chest-tri, back-bi, legs-shoulders' routine for good, but they are stuck with the burden of having to get their money's worth from their globo gyms.

I was lucky enough to have CrossFit Mississauga situated in my globo gym during its first few months of operation. I had access to both worlds, which allowed me to make a smooth transition into CrossFit. Many others have to make due with the available equipment and space that is available to them at their regular operated gyms, which can be a little frustrating when trying to complete any CrossFit workout; but there are definitely ways to work around this problem.

I have heard quite a few stories over the past year about people's experiences of working out CrossFit-style at a globo gym and I've even got one of my own. My friend Aaron and I were downtown one day and had planned to visit his gym to do a CrossFit workout. He was just getting into CrossFit, so naturally he did not have full access to the proper space or equipment for what most CrossFit workouts require. We had decided to do CrossFit Total, which seemed to be the most globo gym-friendly workout. I had brought some chalk (apparently a big no-no) for us to use during the deadlift portion of the workout because I wasn't sure what kind of bar we'd be using; I thought I'd come prepared.

Well, as soon as we whipped out the chalk, it was game over. Here we were in the middle of the workout, our blood is pumping, we're putting up some good numbers, and someone comes along to put a complete halt to it and says, "Hey man, you can't use that stuff in here." What a piss-off! He may as well have said, "Hey man, you're not allowed to get fit in here." Kudos to Aaron though, he put up a good fight - so good of a fight that when Aaron threatened to cancel his membership [after being treated like %*#$ by the trainer] he ended up getting a free gym bag! After receiving the free gift, Aaron decided not to cancel his membership. I don't blame him; it was a damn nice bag!

I think for the gym's part, it was more a case of power-tripping than anything else; the employee saw two people who knew what they were doing, and decided to put a stop to it simply because the chalk was "making a mess." Classic case of 'dude-afraid-of-feeling-emasculated.'

Not every gym may be this strict, but it is inevitable that you will come across a workout that is just not doable because of the lack of equipment, space, and most of all, safety concerns due to our "unconventional" training.

A lot of CrossFitters who train in globo gyms would leave their regular gym and jump straight into CrossFit if it were that simple; but some people pay up front for as much as one year, which is a problem if they wish to transfer gyms. In that case, the best solution they can come up with is to continue training CrossFit but keep it globo gym-friendly.

Here are some globo gym-friendly CrossFit workouts and exercises you can do if you are not yet able to train at an affiliate:

1. Angie - 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats

2. Cindy - As many rounds as possible of 5/10/15 of pull-ups/push-ups/squats

3. 12 rounds for time of 15 deadlifts @135/95 and 10 push-ups

4. As many rounds as possible of 5 BW squats, 25 air squats

5. Annie - 50-40-30-20-10 of double unders and sit-ups

6. 150 burpees for time

7. Sissy Test - 20 burpees, 1 kettlebell swing @1.5 pood/1 pood...down to 1 burpee, 20 kettlebell swings (use a dumbell to substitute if there are no kettlebells)

8. 3 rounds for time of 1000m row, 50 push-ups

9. Row 5k

10. Tabata sprints on a treadmill

11. CrossFit Total (leave the chalk at home!) -3 efforts each of max 1-rep back squat, max 1-rep strict press, max 1-rep deadlift. Add up for a total score

12. 30 deadlifts for time - find a good heavy weight that you can rep out; drop the weight if it becomes too heavy

13. 800m row, 100 squats @135/95, 800m row

14. Tabata Something Else - 20 seconds on and 10 seconds off for 8 rounds each of: pull-ups, push-ups, sit-ups, and squats. The total time for the workout, including the 10-second rest periods, is 16 minutes. Here is a song you can drag onto your iPod to make it easier for you to keep track of the 20 second/10 second work/rest time. Keep track of how many reps you are doing for each exercise, and total it up at the end.

15. Lynne - 5 rounds, 3 minutes rest in between each of: max reps BW bench press, max reps pull-ups without letting go of the bar. Add up for a total score.

Some of these workouts are bodyweight workouts, consisting of pull-ups, push-ups, sit-ups and squats. These workouts are pretty transferable seeing as you are not required to use any equipment, except for a pull-up bar which should be accessible. The rest of the workouts that do require equipment are completely globo gym-friendly; and if they still complain, tell them to harden the %*#$ up and carry on with your workout!

Music Helps Make The Pain Go Away

2009-02-04T14:17:00.021-05:00

"Wow I really mutilated myself during that WOD!"

I was talking to my good pal Joe earlier yesterday about the correlation between music and working out, and how certain types of music really get us going while certain types just do nothing for us. Hmm, kind of sounds like I'm talking about something else, but I assure you I'm not - at least not in this blog.

We all have our preferences for what types of atmospheres we like working out in. Some people like a peaceful atmosphere with low music in the background that isn't too distracting or no music at all, while others enjoy deafening death metal blaring at the highest possible decibel levels which, I would say, is most effective in producing optimal quantities of firebreathers.

My music preference? LOUD AS F*%K!!!

I do not, for one split second, want to hear myself breathing, feel myself suffering, feel the blood pumping through my veins, nothing. The only thing I want to feel pumping through my veins is music. Music is a great way to remove that mental block during a workout. Just like with trying to fall asleep, music allows for you to become distracted, even in the smallest of percentages, from whatever it is you are attempting to focus less on.

I have a preference for which songs I like to listen to depending on what kind of WOD I am doing. If it is a crazy workout like Fran, I need to listen to something loud and crazy; if I am doing a heavy WOD, I prefer something a little more low key.

Here are some of my personal choices for the killer metcons:

1. Tool - Aenema, Eulogy
2. Marilyn Manson - The Beautiful People
3. Rage Against The Machine - Pistol Grip Pump, Sleep Now In The Fire, How I Could Just Kill A Man
4. Metallica - The End Of The Line, The Day That Never Comes
5. AC/DC - Who Mad Who, Dirty Deeds Done Dirt Cheap
6. Motorhead - Ace Of Spades
7. Motley Crue - Live Wire
8. Judas Priest - You've Got Another Thing Comin'
9. Dropkick Murphys (kickass band) - The State Of Massachusetts, Flannigan's Ball

Here are some of my personal choices for the heavy days:

1. Black Strobe - I'm A Man
2. Cypress Hill - I Ain't Goin' Out Like That, Superstar, Hits From The Bong
3. Public Enemy - Public Enemy No. 1, Black Steel In The Hour Of Chaos
4. Grandmaster Flash - The Message
5. Beastie Boys - Fight For Your Right
6. Run DMC - Rock Box

It's funny how certain songs can trigger your adrenalin, but it happens. As soon as you hit the play button, your blood starts to boil, you start getting angry, and the look of death suddenly creeps into your eyes; well, either that or you feel like you have to make one last run to the bathroom before you begin your workout. Two great outcomes, nonetheless!

Sleep Is To Recovery As Water Is To Hydration

2009-02-03T12:04:00.011-05:00

"Convicted pedaler rides again!"

Prior to CrossFit I was a psychopath cardio-maniac junkie. I was constantly outside on Lakeshore - a main street we have here in Mississauga by the lake where there are shoppes, bars and restaurants and other small establishments - pedaling away on my bike, wheeling around on my blades, and hitting the pavement with two feet and a heartbeat. Everyone on the streets knew who I was, day and night - even the cops. I was a bonified fitness junkie! The only way to get my fix was...more pedaling.

Even though I was exposing myself to gratuitous amounts of exercise, I struggled a lot with sleeping, and I tried remedying myself numerous times by waking up extremely early, working out very early (running, biking, rollerblading), removing all sugars from my diet, and eliminating all caffeine products. None of it seemed to work; instead, I was becoming more and more awake, and I would even go out as late as midnight for a cycle because I was that restless. That quickly stopped after a very traumatic experience! Word of advice: do not go cycling at strange hours unless you want to encounter strange people!

Since December 2007 my sleeping habits have changed substantially because of CrossFit, but I do still struggle with it a bit here and there, and not because I'm not tired - believe me, I am - I'm just such a computer geek! Is it possible to be too lazy to fall asleep? In my world, yes.

I'm sure a lot of people are in the same boat on this subject of sleep. We just simply don't get enough. And I'm sure that a lot of people, including myself, believe they don't require as much sleep as the average person is required to have. But I think I am going to call myself out on this one and say I am wrong.

On average, I sleep about 5 hours a night. This past summer, I managed to sleep about 8 hours a night (not sure how/why); this winter that number got cut by almost half (also not sure how/why). All I know is that I'm not getting the necessary amount of sleep to recover from my workouts, which is absolutely paramount when training at such high intensities as we do in CrossFit.

The stress of not being able to fall asleep has a large effect on the ability to actually do so, and the stress of waking up in the morning after not having a good night's sleep is carried over into the next day and evening, which can sometimes be the start of a vicious cycle; simply laying down and attempting to go to bed can cause you to focus too much on the task at hand, which can cause added stress, frustration, and even anxiety.

A great way to remedy this is to provide yourself with a distraction. Read a book, watch a movie or put your tv on sleep, or try and stick to the basics: music! Classical, R&B, Death Metal, whatever suits your fancy. Counting sheep is also pretty effective if you don't like any of the alternatives I've listed so far; and don't limit yourself to only counting sheep, there are lots of other things you can count: kettlebells, C2 rowers, bumper plates, the list goes on!

Starting this week I'm going to try shutting everything off (tv and computer), put on my iPod and see where that gets me. I think it'll allow for my mind to become completely relaxed and be at ease, which is what anyone wants right before falling asleep. I will know that I was successful if I wake up in the morning feeling like I want to rip the hell out of some heavy cleans.

If you're having trouble sleeping, try changing up your routine before going to bed, and see if it has a positive or negative effect. It doesn't hurt to try!

Intensity And Form: When To Draw The [Fine] Line While Continuing To PR

2009-01-30T13:47:00.019-05:00

"My deads and push-ups were STUPID ugly but I KILLED my last PR!"

We all love the "for time" aspect of CrossFit: it gets us fit, it makes for a more challenging and fun workout, and the convenience factor is great. I mean, who wouldn't want to be in and out of the gym within as little as half an hour?

When your trainer belts out the word "Time!" the first thing you want to do is run over and see how you did; you want to know if you beat your previous time or added on to it - and you obviously hope for the former. But what we all need to know and understand is that time, aka your level of intensity, shouldn't outweigh technique and form. There needs to be a balance: technique and form get the first class ticket.

There was nothing more rewarding for me than seeing those extra few seconds shaved off of a workout, because that meant I was closer to getting that "sub" number that all of us CrossFitters strive for. But for some of my workouts, as well as for many other peoples', I'd sometimes forget to focus on the other two factors. The fact was I knew that my form sucked, and I knew that Eric and Mark knew: they wouldn't count my reps unless I was "chin over bar." Jerks! But it all makes sense to me now. I realize that that extra few inches on each rep meant a HELL of a lot more work for me, and those inches of work sure do add up.

Now that I had form covered, and my reps were looking a lot better, I began to lack intensity. On a workout like Grace, I was focusing way too much on making my reps look 'pretty' as opposed to just ripping the hell out of the reps while, of course, maintaining decent form. I would get yelled at - and sometimes still do - to go faster and to just throw the weight down after locking out. This is an area of weakness I am currently working on, especially because I want to qualify for the '09 games.

Finding a balance is the key. Focus enough on technique so that you are efficient in your workouts, and focus on form, but not so much to the point where your intensity goes down. It may be difficult to find that balance at first, much like how it is difficult at first to stick with your diet, but eventually you will find that sweet spot and there will be no stopping you. Time is definitely an important factor when it comes to CrossFit training, but not to the point where it is the only factor you are concerned with while training. Your focus must be on time, and technique, and form.

Here is a great article that Doug Chapman, HyperFit USA affiliate owner, wrote and so cleverly titled, "Clock Whores." I'm sure you will all enjoy this read!

Learning To Come To Terms With The Term "Non-Rx'd"

2009-01-30T01:48:00.007-05:00

First off, I would like to announce that I did my first Elizabeth as rx'd yesterday. VERY proud of myself! Although it took 34:41, It was a monumental achievement. Ring dips and push-ups have always been a huge weakness for me, and I have made an honest attempt at ameliorating these weaknesses by using resistance bands and working on push-ups every day, making sure I get full ROM. Those greasy bastards at the globo gym were teaching me wrong that whole time, using dip machines and what-not! As Neil and JJ would say, "Sons 'o bitches..." Nonetheless, I managed to work on my weaknesses - though it took some time - and can only improve from here on in. This brings me to the next blog topic:

"There's no point in me doing this WOD if I can't do it as rx'd!"

In a perfect world, all of us crazy CrossFitters would be natural born firebreathers, able to tackle any WOD in the most extreme conditions; a genetic code of some sort. But alas, our world is far from perfect, and thus we need to haul ass and build coriaceous callouses on our own. Got to start somewhere, right?

Well, some have a hard time coming to terms with not being able to do the firebreather WODs right off the bat, "as rx'd." Speaking from my own experiences, when I began training back in December 2007 I wanted to learn everything and perform well at everything all at once so that I could do all of the workouts as rx'd; but that ended up causing a lot of frustration which resulted in me feeling discouraged (my own fault). I would come into the gym with the attitude of, "Well, I don't want to do Elizabeth because I can't do the cleans or the ring dips as rx'd. I would rather do Annie because I can get a good time on that kind of WOD." This attitude is WRONG to have in the CrossFit world. There was no way I could work up to getting those cleans and ring dips if I continued only doing WODs that I was "good" at.

Coach Glassman says that we should always be prepared for the unknown and the unknowable, and he's absolutely right. I was, in essence, preparing for the known and the knowable. What is the sense in that?

Scaling and modifying workouts is the best way to work up to doing any WOD as rx'd. It could take a while for you to get there, but you will sure as hell be on your way a lot quicker if you do. For example, if you haven't got a muscle-up, a good way to work towards getting one is by doing 2 chest-to-bar pull-ups and 2 ring dips for every one muscle-up. Any time a muscle-up WOD comes up on the main site this is exactly what I do; and on other days I try to work on my false grip, kip, transition, and dip. I've gotten pretty close to getting one already, and now all I need to do is zero in more on the technique.

So remember: you're not a pussy if you can't do it as rx'd; you're a bonified firebreather if you work up to it.

Learn it, earn it, add the weight and burn it!

Overtraining: How It Affects Us And How To Avoid It

2009-01-28T10:21:00.003-05:00

"Rest?! Who needs rest! I work through the pain!"

The first three months of my training I felt like a kid in a candy store. I was overwhelmed with variety and wanted to try a million workouts all at once. If there was something I wasn't so strong at, I'd fixate on it for a while and learn it until I was at least good enough at it to be able to incorporate it into a workout (you are now looking at the double under queen!). But eventually, it was getting to the point where I was doing more than one workout a day with no rest days in between. I'd do our gym's WOD in the morning, for example, and a few hours later decide to do Grace. Don't get me wrong, I was getting fit, but at the same time I was unknowingly breaking down.

In February/March I had completed the 300 workout and decided to go immediately into working on handstand push-ups. This is where everything went downhill. Something in my right shoulder went wonky, and when I stood up from the handstand position I was unable to lift my arm past my hips. All I thought was, "That's it, I'm done." Doing any kind of overhead work was out of the question, including pull-ups. I quickly realized that the last three months of overtraining and lack of proper rest were the culprits. I skimmed through my journal out of curiosity to see how many days I had trained in a row without rest: 44! I remember I had even written down "Rest Day" on the pages for the days they were required, but written below would be a workout that I had done, and the time/max load completed. I was super pissed at myself, to say the least, and now I had to suffer the consequences.

Even though I wasn't training as much, I'd still go in to the gym to cheer people on, or see what kinds of numbers people were putting up, but it frustrated me because I wanted to join in on the workouts so badly; sometimes I would even say, "Ah, to hell with it," and give the workout a go, but was quickly stopped by the shooting pains in my shoulders. At some points it was too upsetting for me to even be there to watch others.

It took a while to finally come to terms with the fact that I needed proper rest, and I think part of the reason why is because I was afraid of reverting back to my old unhealthy lifestyle, and also because I had worked so hard at getting to the point where I had reached - endurance-wise, intensity-wise, strength-wise, etc. I finally got used to resting more often and was on the road to recovery, because I learned to understand these important points:

How overtraining affects us:

Lack of intensity - there is a difference between waking up fresh after a rest day and waking up after training five days straight and going in to hammer out another WOD. "Strong like bull" or not, your intensity is on its way down the shooter. Proper rest (three on, one off), along with sleep and dieting, will ensure that you get the full recovery that you need; and more likely than not, your times will be better and you will also be much stronger on heavy days.
Injuries - your muscles need time to recover, and the best way to do that is, you guessed it, resting! Injuries occur when the body becomes weak; and when it's weak it lacks proper form on workouts, which is then followed by injuries. By taking proper rest you have less of a chance of running into any problems - simple as pie.
Progress - CrossFit is all about smashing your old PRs, but a sign of an overtrainer is someone who isn't improving on their workouts. Refuel, re-energize, and most of all...rest! Believe it or not, doing nothing all day will help you improve on your workouts - even doing nothing for an entire week.

How to avoid it and still continue training:

Bodyweight workouts - If you feel as though you can do some light work, bodyweight is a good option. Push-ups, sit-ups, and if knees aren't an issue, air squats are a great choice, as well as running and sprinting. Avoid using heavier weights as much as possible.
Mark off your rest days ahead of time - Go through your journal (and for those who don't have one yet, get one!) and mark off every third day as a rest day. Treat it like a work schedule: would you go into work if you weren't scheduled? Didn't think so! So Don't train when you're scheduled to rest.
Exercises that prevent injuries - Rotator cuff exercises are a great way to strengthen your shoulders; this link will explain a bit on rotator cuffs and show you three easy exercises you can do to help prevent rotator cuff injuries. This link will show you how to exercise your IT band.

If you haven't jumped on the 3:1 wagon yet, get on it now!

Let's Talk About Zone, Ba-by!

2009-01-26T08:00:00.012-05:00

Zone: the best way to get fit, but not always the easiest!

After attempting to dial in on the Zone a countless number of times, I think I've finally got it by the balls. And I say that with every proud muscle fiber in my body!

When I first started training CrossFit back in December of 2007, I was advised by my very knowledgeable trainers to change up my diet if I want to make awesome gains; I did not hesitate one bit. Luckily, 7 months prior to CrossFit when I had begun shedding off those 37 pounds I had gained, I cut out alcohol, grains and starches. This helped give me a great head start on learning to cut back on what Zone calls 'unfavourable' foods. Now all I had to do was cut out juices, milk products and some fruits and I was good to go! Easy peasy, right?!

Well, it wasn't that easy at first, unfortunately. You get this overwhelming feeling of hunger, like you are depriving your body of it's bare necessities. I felt like a heroin addict in withdrawal! There were times where I thought, "Jeez, is this what REAL dieting is like?!" But I still hadn't had it down right just yet, I was not completely dialed in. There were missing parts of the equation:

1. Hydration
2. Timing meals
3. More measuring, less eyeballing

I was never a huge water drinker for pretty stupid reasons - one being that I didn't want to look bloated. How stupid is that! That's girl mentality for you. I realize that it wasn't the water that was bloating me, it was the foods that I was eating. I'd begin a workout, and less than 5 minutes into it my mouth would be dryer than the Sahara desert - talk about cotton mouth! Now I drink the equivalent of 8-12 bottles of water a day - that's 1-1.5 gallons - and I can still fit into my smallest pair of jeans - go "figure!"

Timing my meals was hard because I lacked hydration. My stomach was only ever full of food and never water, and my workouts were effected because of this. Sometimes I would plan to go in and do a workout for 5:00pm and eat slightly prior to this time so that I would have fresh fuel in my body; but sometimes I would get held back at work or school and not be able to get there until later. What I did in this case - and what I most definitely should not have done - is wait to eat until after my workout, no matter how long the wait was. Essentially I would starve myself because I didn't know what time I'd be in to work out. What I did to correct this is, no matter what, I eat every three hours, right on the third hour. For example, last night I went to the movies, and right at 11:40, I cracked open my Tupperware of chicken, my 6 almonds, and my nectarine. I get weird looks all the time, but I'd rather get weird looks for eating healthy any day than get weird looks for smoking cheap crack!

Measuring is so important, I can't stress that enough. My first few attempts at Zone I measured only about 50% of the time, and the results were just the same: half-assed. It's kind of like math - it is math. If you constantly practice you will memorize the equations and steps to the point where you don't need to refer to the text. It takes about two weeks to dial in on the measuring, but I would suggest sticking to it for twice as long, just to really hammer it into your brain; that way, you'll ace it every time.

Now that I am a certified level I CrossFit trainer I have taken on the responsibility of teaching myself - and it's very rewarding to be able to take the knowledge I have acquired through reading, watching videos and reading peoples' comments on the main site, as well as learning from Eric, Mark and Dave, to name a few, and apply it all to my own training.

Five Reasons Why CrossFit Works

2009-01-24T18:27:00.008-05:00

"I use my "Six Minute Ab" DVD every night before bed and I still look fat! What gives?!"

I'm sure many of you can relate when I say I have tried many different forms of conventional fitness - mostly because a), from one to the next they are simply ineffective; b), I would see results in one area, but I would be lacking in others; and c), I was simply desperate to look good in a bikini!

In no particular order, because they are all AWESOME reasons, I have put together five reasons why CrossFit works, not only for athletes and the elite, but for anyone and everyone regardless of age, gender, and level of fitness.

1. We look DAMN good, but more importantly, we're strong as %*#$!

The difference between conventional forms of fitness and CrossFit is that in the former you 'look' strong, fit, lean; but in the latter you ARE strong, fit, lean. For the first seven months, CrossFit Mississauga was operating out of a globo gym, and we all got to see the same people day in and day out exercising on the main gym floor, and day in and day out we saw the same people doing the same exercises on the same days of every week: weights first, then elliptical, or the chest and back combo. The list goes on. What was interesting to see was people from the main floor come in, check out what we had going on, and say with confidence, "Yeah man, I train 7 days a week, I can handle this," or, "I run everyday on the treadmill for an hour," and actually putting them through a workout and seeing the look on their faces afterward: priceless. Sure, they looked great! Hell, some of them looked better than any of us, but the strength was simply not there. CrossFit enables people to get that strength, along with the other nine principles we adhere to, and still manage to look great and feel great.

2. Zone, zone, zone.

Many of these alternative forms of conventional fitness, just like CrossFit, are accompanied by a dieting program to help you shed the pounds and look lean; and I'm sure that if you do stick to the program results will show. It's all scientific. But for CrossFit, the Zone is where it's at. From my own experience, I have noticed that cutting out all grains, starches, refined sugars, dairy and alcohol has helped increase my performance all across the board. Eating clean is the key to success, so if you want those PRs, get cracking on the Zone: it works!

3. It's not only for the young and the vivacious! And it's definitely for chicks too!

There is a wide age range that CrossFit appeals to which I believe is a great advantage to this type of training program; and along with the age range, it is equally as beneficial for men as it is for women. Since everything is scalable there is no room for feeling any sort of discouragement. What one person can do at 135 pounds, another can do at 45 - it's that simple. And simple modification is what is key to appealing to the general public. They want to be able to do the same workout that the biggest and strongest guy or girl in the room is doing, and even though they may not be at the same strength level [yet], they know that if they continue working hard they will get to that point. Old or young, male or female, CrossFit is for you!

4. Confidence: wear it like it’s going out of style.

I'm not the first to say just how much my lifestyle has changed since I began training. If you read the entry prior to this you will know exactly what I am talking about. Nobody likes to feel crappy about their selves, it's not fun! Anyone who is a CrossFitter can agree when I say that when you get that awesome PR on a clean, a squat, or one of the benchmarks like Fran, you walk into rooms feeling MUCH taller than you really are. I've gone into the gym after having a bad day and left feeling like I had the best day ever. Nothing can compare that feeling; and it carries throughout every other aspect of your life - at work, at home, at school, and with relationships.

5. Community is the key to success.

After having the chance to visit a number of different affiliates, I notice one thing in common. One of the most important components of a gym: a sense of community. Time and time people have experienced being pushed through workouts literally by strangers - I including - but there is an instant bond made through watching each other work through the pain. When we see a fellow CrossFitter pushing through a workout, we feel that pain he is going through, and we know that that extra push from someone makes all the difference and gets us those PRs we want. We feel proud of each other and share enthusiasm, which is very unique and special; and there's nothing like looking up on that whiteboard and seeing your pal reach that number one spot he has worked his butt off for. Not once in my own experiences have I not been able to walk into a CrossFit gym and feel like I’m walking into my own home. You can’t get that anywhere else.

How Did CrossFit And I Meet?

2009-01-22T11:13:00.003-05:00

Let me start off with saying I'm NOT an athlete.

I have never been part of any kind of team, whether it be a soccer team or a baseball team - hell, even a chess team - but all I know is the day I discovered CrossFit, my entire lifestyle changed.

In December 2007, I made my way to my local gym to embark on yet another 30 monotonous minute workout on the elliptical. After completing this portion of my workout, I began to scan around the gym to look for my weight training buddy Mathew, but could not seem to find him anywhere. Peering down a hallway on one end of the gym, I saw a light on and thought he could be lurking back there. Sure enough, there he was in the room with a bunch of dudes: Eric Vandermeersch, owner of CrossFit Mississauga, being one of them.

The exact words translated between Eric and me:
Melissa: "What the %*#$ is this?"
Eric: "This is CrossFit."
Melissa: "Well what the %*#$ is that?"
Eric: "Do a workout and you'll see."
Melissa: "Well, I already worked out."
Eric: "No you didn't, that was just a warm-up."

I had no idea what was about to happen, no idea that I was about to endure the most pain in a workout - good pain, of course - that I have ever experienced. I had been tested to my absolute limit, and all the training I had been doing for the past seven months had all of a sudden felt inferior to the 10 minutes I had just endured.

In April of 2007, I had reached a critical point in my health where I knew that the only way to feel good about myself again was to start exercising and get back to the 'old' Melissa. In May of 2007 I had weighed in at 167 pounds - the most I had ever weighed - and I had fallen into a deep depression. Friends and family were beginning to notice a change in me, wondering where the 'old' Melissa went, and that's when I realized it was time to change and time to get out of the rut I was in.

That very month of May I gave myself a good old slap in the face and told myself to smarten up and get my %*#$ together, and that's exactly what I did. I began running everyday, and had managed to work my endurance up to running as much as 10k three times a week, including 5k runs in between; I changed my diet completely by cutting out alcohol, which was a huge culprit in my weight gain, as well as all starches and grains. The pounds were coming off and I was feeling great about myself again.

All summer I had focused a lot on cardio, with minimal use of free weights; and though I was a lot smaller, weighing in at 130 pounds, I was beginning to feel like my routine was too repetitive. I feared that I would lose interest and consequently gain all the weight back. That's when I discovered CrossFit.

Though my first workout, Cindy, only lasted half the amount of time it is required to, I was gassed beyond belief; but even though I felt like absolute crap after the workout, it made me feel like I accomplished something big. It was enough to get me back in the very next day to take on another workout and see what new limits I could push myself to next, and to this day that aspect of it hasn’t changed.

From my own experience, what has changed the most personally is my confidence. As I previously mentioned, I had gone into a deep depression, but CrossFit helped me regain my confidence and helped me push myself to get back the 'old' Melissa; and most of all, it helped me harden the %*#$ up!

I know that confidence is the foundation of one’s personality, and I hope to help those out there who have lost their confidence regain it in exponential form. I know what it’s like to lose it, and I know that CrossFit will help others just as much as it helped me, if not more.

I’d like to thank the two people who have been there as trainers and as friends for me from the very beginning: Eric and Mark Vandermeersch. They are the most compassionate people I have ever met, and are examples of true outstanding dedication. You guys ROCK. Thank you for continuing to not give up on any of us and for continuing to be amazing role models to our community.