101207 – Tuesday

Wednesday’s WOD:

All Classes:

A. Agility Ladder, Agility Cones, Band Sprints, Hurdles

B. “Annie”

50-40-30-20-10 reps, for time.

Double Unders

Sit Ups

Awesome day of training! We had so many breakthroughs on this benchmark workout. We had new gym records for both men and women: Melina at 5:11 and Steven at 4:37. Almost every single person PR’d on this workout, which as a coach, is really, really cool.

We’ve obviously been doing a lot of focusing on basic lifts, especially focusing on the Olympic lifts, as a gym. I am a big believer of the benefits of increased Olympic lifting for CrossFitters and how big the exchange is from doing Oly lifts and their transfer to other all our other physical activies. Yesterday we had a complete bodyweight workout, and everyone PR’s, but we don’t do many entirely bodyweight WOD’s. Just goes to show, get fast & strong and with proper training program design and implementation you will see the benefits in all areas of your CrossFitting.

The type of strength training we do, with lots of focus on improving the Oly lifts don’t make you bulky like a bodybuilder because different types of training programs lead to different types of muscular hypertrophy (ways that muscles grow). There are two types: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy, where the amount of sarcoplasmic fluid in the muscle cell gets bigger (think of an elephant: big head, little brain), also comes without increases in your strength and ability to perform complex & compound movements. In the second type, myofibrillar hypertrophy, the contractile units increase in your body and add to muscular strength without unnecessary bulk.

This happens through ‘hyperplasia’, which is an increase in the number of muscle cells that make up a muscle. Basically, you are creating and recruiting more cells in your body to do any given task (myofibrillar), rather than increase the size around the cells (sacroplasmic). Sarcoplasmic hypertrophy (3 sets of 10 at submaximal weight, etc) is characteristic of the muscles of bodybuilders; inflated but not useful for tasks. Myofibrillar hypertrophy is characteristic of Olympic weightlifters and all atheltes; strong, lean, & fast. This is a whole lot more than just ‘breaking your muscles down.’

For women this is even more important. Because women produce only 1/10th the testosterone of men, our type of training will continue to make you strong without bulking up. Muscles yes, but the right type.

Long story short, you’ll look better naked AND be able to do stuff.

When your Snatch, Clean & Jerk, Squat, Deadlift, Push Press, etc get better, your ability to perform double unders are going to improve a lot (so will your pull ups, box jumps, kb swings, running, etc)…but all the double unders don’t necessarily translate to a big C&J. So now when you wonder why people that Look like they should be good at CrossFit aren’t, you know a tiny bit more about they ‘why’. Now strength training isn’t exaclty the point: strength training is the means for us to improve your metabolic conditioning, not just by doing metabolic conditioning all the time!

Our goal of course is to Increase Work Capacity Across Broad Time and Modal Domains. The better you get at this stuff, the more of your body you’ll be able to use at 1 time for every movement in our workouts. That of course, will lead to more work done in a shorter amount of time, and amazing results. Booya.

So when you see us working the Oly and Power lifts as skills or in a WOD regularly, now ya know why!
Wednesday’s WOD:

All Classes:

A. Agility Ladder, Agility Cones, Band Sprints, Hurdles

B. “Annie”

50-40-30-20-10 reps, for time.

Double Unders

Sit Ups

Awesome day of training! We had so many breakthroughs on this benchmark workout. We had new gym records for both men and women: Melina at 5:11 and Steven at 4:37. Almost every single person PR’d on this workout, which as a coach, is really, really cool.

We’ve obviously been doing a lot of focusing on basic lifts, especially focusing on the Olympic lifts, as a gym. I am a big believer of the benefits of increased Olympic lifting for CrossFitters and how big the exchange is from doing Oly lifts and their transfer to other all our other physical activies. Yesterday we had a complete bodyweight workout, and everyone PR’s, but we don’t do many entirely bodyweight WOD’s. Just goes to show, get fast & strong and with proper training program design and implementation you will see the benefits in all areas of your CrossFitting.

The type of strength training we do, with lots of focus on improving the Oly lifts don’t make you bulky like a bodybuilder because different types of training programs lead to different types of muscular hypertrophy (ways that muscles grow). There are two types: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy, where the amount of sarcoplasmic fluid in the muscle cell gets bigger (think of an elephant: big head, little brain), also comes without increases in your strength and ability to perform complex & compound movements. In the second type, myofibrillar hypertrophy, the contractile units increase in your body and add to muscular strength without unnecessary bulk.

This happens through ‘hyperplasia’, which is an increase in the number of muscle cells that make up a muscle. Basically, you are creating and recruiting more cells in your body to do any given task (myofibrillar), rather than increase the size around the cells (sacroplasmic). Sarcoplasmic hypertrophy (3 sets of 10 at submaximal weight, etc) is characteristic of the muscles of bodybuilders; inflated but not useful for tasks. Myofibrillar hypertrophy is characteristic of Olympic weightlifters and all atheltes; strong, lean, & fast. This is a whole lot more than just ‘breaking your muscles down.’

For women this is even more important. Because women produce only 1/10th the testosterone of men, our type of training will continue to make you strong without bulking up. Muscles yes, but the right type.

Long story short, you’ll look better naked AND be able to do stuff.

When your Snatch, Clean & Jerk, Squat, Deadlift, Push Press, etc get better, your ability to perform double unders are going to improve a lot (so will your pull ups, box jumps, kb swings, running, etc)…but all the double unders don’t necessarily translate to a big C&J. So now when you wonder why people that Look like they should be good at CrossFit aren’t, you know a tiny bit more about they ‘why’. Now strength training isn’t exaclty the point: strength training is the means for us to improve your metabolic conditioning, not just by doing metabolic conditioning all the time!

Our goal of course is to Increase Work Capacity Across Broad Time and Modal Domains. The better you get at this stuff, the more of your body you’ll be able to use at 1 time for every movement in our workouts. That of course, will lead to more work done in a shorter amount of time, and amazing results. Booya.

So when you see us working the Oly and Power lifts as skills or in a WOD regularly, now ya know why!
-2 weeks left for the 40 day Nutritional Challenge! Keep your calendars open for next Saturday, Dec 11. We’ll be taking a field trip to Henry’s Market in Burbank to go over how to best shop, make better food choices, and kick bad grocery store habits. Tentatively scheduled for 2pm.

-Stronger Faster Healthier Products will be here by mid next week! Yeah Buddy!!!

-New shirts are almost done. I’ll have a pre-order shortly.

One of the original ‘hardcore’ Fran videos…but things always progress, don’t they…

And Bionic posts one of the most legit sub 2-min Fran’s I’ve ever seen. It just goes to show, this stuff is always improving, it never slows down, it only goes forward. Who’s ready for Fran on Sat, Dec 18??? We are! We are Ever Ready!

Thursday’s WOD’s

All Levels CrossFit

A1. Deadlift

5-5-5-5-5, find 5RM

A2. Hand Stand Push Ups, ADAP

5-5-5-5-5

Bx4 sets

B1. Press/Push Press/Push Jerk

1-3-5 (when you can no longer press the weight, switch to 4 push press-5 push jerk)

B2. 1 Rope Climb, ADAP

C. 30 Burpees for time.

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

10x SDLHP

10x Box Jumps

10x Wall Ball

  • New CFHV T-Shirts are on Pre-Order! We’re putting the order in Thursday AM, so you’ve got to sign up at the Front Desk for what size you want. They’re American Apparel, and should be in Monday! We’ll order some extra, but if you want to make sure you get yours, then Pre-Order it buddy!
  • They’re $20. The Men’s Tee is a men’s cut, the Women’s Tee shown will be a woman’s cut, like the FGB5 Fundraiser Shirts (not the tanks). They’re also going to be the distressed style, which makes for a better workout shirt. Hope that helps!

Monday’s WOD:

All Levels

A. Overhead Squat

5-5-5-5-5. find 5RM

B. 50-40-30-20-10, for time

KB Swings (35/26)

Double Unders

Level 1 CrossFit

Skill: Kettlebell Swings

WOD: 50-40-30-20-10

Kettlebell Swings

Double Unders (sub rope passes)