OLY

Hey CrossFit STL!! How's the OLY going?  Above we have Matt Dettmann and Jennifer Fischer-Turgeon working hard at Snatch.  Matt, the powerhouse PR dude that he is, was close to PR ing that night!  Jennifer working on core stability and showing off  her flexibility in her hips and ankles.  Coach Melissa has been hanging with us and getting in some extra practice..... b/c she never works out!  Just kidding of course - it's always a bonus to get to hang with her.   Also, Amy Baird and Lauren Tracy have been coming to nearly every class & learning a ton.  Soon they will be naming the lifting positions in their sleep and moving that barbell like butter!  We've been at the snatch for 2 weeks straight.  Next class, May 15th, we will be covering SPLIT SNATCH  along with our regular squat snatch & snatch position work, (Start, Lift off, knees, above the knees, THE POWER POSITION - THAT EXPLOSIVE PULL, WHICH IS THE MOST IMPORTANT PART OF THE LIFT,  extension, receiving)  We'll also hit Snatch pulls & shrugs. 

*Also, make note of the lifting visual aide's on the wall by lifting area.   There is both snatch and clean and jerk sequence for you to use anytime you are working on your OLY.  Hope it comes in handy!!

Hope to see ya'll - Wednesdays @ 6:30PM
Kara Funk
  

 

Breathing for CrossFit: 3 Things You’re Doing Wrong (Part 1)

By: Colin Jenkins (click the title above to link to his website)

The ability to breath properly is a critical component to achieving higher levels of performance. Most athletes I’ve worked with and spoken to within CrossFit seem to understand some general concepts of breathing, but typically these concepts are used in an inappropriate context. More appropriate methods to breathing are rarely, if ever, practiced.
This is the first of several articles in which I’d like to cover 3  things that I see CrossFitters commonly do wrong, and give you some insights in how to effectively work on breathing as a skill during your training sessions.

Breathing Fault #1: Holding Your Breath During CrossFit Workouts

Many CrossFitters are already familiar with the concept of the valsalva maneuver. The valsalva maneuver is basically the process of taking a big breath and holding it throughout most, if not all, of a heavy lift. But while the valsalva maneuver is very important to lifting heavy weights, it is counter-productive to performance in most CrossFit Workouts. The only exception to this would be if your workout had a load that was very high relative to your 1RM…but typically this is not the case.
Breath-holding during a CrossFit event causes blood pressure to rise, increases heart-rate, and reduces venous return (how quickly blood is pumped back to the heart). All of which are things you should be trying to avoid when seeking to maximize your power output and have the best performance possible.



Not only should you not be holding your breath during CrossFit workouts, you should also be timing your breathing so that you breath out during points of maximal tension for each movement. This is the exact opposite of what most people do! Most people don’t let air out at these critical moments because of what they’ve practiced when lifting heavy weights.


For example, when performing a heavy squat clean, it is most important to hold your breath and stay tight during the bottom of the catch when you are about to come out of the front squat. But when you’re NOT lifting as heavy a weight and are instead looking to minimize your blood pressure and heart rate, the bottom of the catch is where you should purposely be breathing out, not holding it in!
Breathing to lift a heavy weight and breathing to maximize our ability to get oxygen to our muscles not only require different strategies, but completely opposite strategies. When performing a CrossFit workout, you will typically do best with purposely breathing out where it would be LEAST appropriate during a maximal lift.

Here’s a lift of movements and when it is most appropriate to breath out during a CrossFit workout:
-Clean: breath out as you receive the bar
-Snatch: breath out as you receive the bar
-Wall Ball: breath out as you receive the ball
-Kettlebell Swing: breath out as the bell swings between your legs
-Burpee: breath out as your chest touches the found
-Push Press: breath out as you receive the bar on your shoulders
-GHD Sit-up: breath out as you are full extended reaching for the floor
etc…

 

How can you train this?

#1: “EMOTM”
The most effective way I’ve seen to train breathing out at the point of highest tension is by focusing on doing so during “EMOTM” training sessions. “EMOTM” stands for “Every Minute On The Minute”. This is where you do a set a of a movement on the top of each minute, resting for the remainder of the minute before doing your next set. Start by doing a set of 3-5 reps at a relatively light weight of a movement you’d like to focus on. These 3-5 reps should be light at first because you want to ensure you’re able to breath correctly on each rep. This may feel strange at first because it is likely the opposite of your typically breathing habits. Once you feel comfortable, you can begin adding weight. The goal over time is to be able to lift heavier weights relative to your 1RM and/or do more reps while keeping this breathing pattern.

Example 1: EMOTM for 10 minutes: 5 TnG Squat Cleans @ 45% 1RM

Example 2: EMOTM for 12 minutes: 3 TnG Squat Snatches @ 45% 1RM, 55% 1RM, 65% 1RM (waveload)


#2: “Sub-Maximal Interval Training”
Another way to train breathing patterns is to focus on them while completing sub-maximal interval training. This means performing a block of work at a moderate intensity (not going anywhere near 100%), taking some rest, and the continuing on with more intervals at moderate intensity. Just like with the “EMOTM”, you should keep the movement(s) at 3-5 reps with a relatively light load at first. As you get more comfortable with the breathing patterns, you can begin to include heavier loads and more repetitions to increase the difficulty.

Example 1:
10 minutes @ 85% aerobic effort:
Run 200m
5 Power Snatches @ 45% 1RM
5 Burpees
rest 5 minutes
10 minutes @ 85% aerobic effort:
Row 250m
5 Thrusters @ 95#/65#
5 CTB Pull-ups

2K erg test: You Can Run (row) But You Can't Hide!

This is the way to row...with a smile on your face!

     Next Monday, May 6, we will do a 2K row during the 8:30am CrossFit Row class.  This is an important measure in the rowing world and it is key information for our rowers to have, especially when we talk about "split times"or pace in our workouts.  Many of my morning rowers have done the 2K...(remember 2K Fridays in January?) but with a number of newer rowers on board, I think it's time we did it again.  And for you veterans, it's always good to retest and see how much you've improved.

We will set our monitors to a single, 2000 meter distance so it will count down as you go.  It's always nice to see the meters tick away.  Before you start, make sure your foot stretchers are set where you like them (strap across the part of the foot where your toe cleavage stops).  Check your damper setting and adjust it to your preference, probably between the 4 and 5.  You don't want to go too high or the erg will feel too heavy and your legs will burn out.

Goals
Consider how fast you'd like to row your 2K and what that means each split should be.   A 2K is basically made up of 4 different 500 meter rows and each one has unique characteristics and poses different challenges.  Your goal is to be consistent with your pace throughout.  For example, if you are shooting for an 8 minute 2K, that means that your average split will be 2:00/500m.  You will want to be consistent with your stroke rating throughout the body of the piece, while maintaining a consistent split or pace.  This is a much better plan than the "fly and die" approach with an erratic pace and stroke rating.  Efficiency is king and the best way to attain it is through good, solid technique and consistency with your splits.  Think about what your pace typically is when we are rowing hard in class (that big number in the middle of your screen).   If rowing a 2:10/500m  is a very hard effort for you, then you might be looking at an 8:40 2K.  (2:10 x 4 = 8:40)  If this will be your first time, your best bet will be to pick a pace and be consistent with that throughout the race.  Then, for the last 300 meters, if you have a lot left in the tank,  pour on the speed and use it up!    You'll know better for the next time how to pace yourself.
Click here http://www.concept2.com/indoor-rowers/training/calculators/pace-calculator for a pace calculator and you can see for yourself what kind of pace you'll need to finish in your goal time or how long it will take you to row, depending on your known pace. 

Monitor
When you look at your monitor, depending on the screen, you will have info for your stroke rate (ex: 26 S/M), meters rowed, the time, your average pace per 500m, and your pace per stroke.  With each pull or stroke, your computer will give you your pace.  You want to keep that pretty tight from stroke to stroke.  There is one screen that will give you your estimated  finish time so you can adjust your stroke rate depending on your goal finish time.

This screen above is the display we often use in class.  It shows meters at the top, your pace on the second line, time elapsed third, and finally, stroke rate at the bottom left.  For the 2K, we will use the display below that gives you much more information.

This is the display we will use for our 2K.  Top left is the meters counting down from 2000.  Top right is your stroke rate (how fast you slide back and forth).  Big number in the middle is your current pace.  You want to keep this number tight.  Third line (1:14) is time elapsed.  Now, below the heavy black line is your average split for the 500 meters you are currently rowing.  It will change again with each 500 meters of the 2K.  Below it shows how much time you are into each 500.  Bottom line is an expected finish time based on your pace.  It's always motivating to watch that line and see how low you can keep your time.  So for this screen, the person was currently pulling at a 2:07 pace for their last stroke, but their overall pace for the first 500 meters is 2:51.8.  To bring that overall pace down, they will need to continue to keep their pace fast.


The Race
Start:  Begin the race with a racing start.  Remember, it's 1/2, 1/2, 3/4, and a full stroke, then 7-10 hard, powerful strokes at a higher stroke rating than what you will settle into.  This gets your flywheel going and gets you set up for the first 500 meters of the piece.  Begin to lengthen out that stroke and don't forget to breathe.  Once you settle in to your planned pace, resist the urge to go faster because you feel good.  The rower has a way of breaking you so you will pay with lactic acid later.  Stick to your plan.

1500 meters to go- You are entering the second 500 of your row.  You need to focus on consistency and strong technique.  You will be getting tired but you have to stay mentally tough.  You still have a ways to go.  Have a mantra in your head..."legs, back, arms, arms back legs".  Don't let your knees bend too early or your pelvis slide ahead of your shoulders.  Keep that back strong and swinging from 11-1.

1000 meters to go - OK, this really stinks.  This is the red-headed stepchild part of the piece.  Your legs and lungs are burning and you are only at the half way mark.  You must, however, remain positive.  Here's where a killer instinct comes in handy.  You find out what you are made of in the 3rd 500.  They say to get a good 2K time, you need to have the speed of a sprinter and the endurance of a marathoner.  You are working in all the metabolic pathways and efficiency is important.  Don't waste  energy with excess layback or dipping your head.  Stay focused and be a robot...drive, recover, drive, recover.  The meters continue to click away.

Last 500 - You are in the home stretch.  You need to keep your pace consistent and don't let it slip because you are tired.  Fight for this.  When you get to the last 300 meters, try to pick up your stroke rating and give it all you've got.  The last 100-200 meters are a full on sprint.  Finish strong and earn that good score.  You are an athlete.  Show that erg who's boss!

Must Read Links
Here are two great links to articles about how to prepare for a 2K and what to expect.  I would have loved to plagiarize both of them, but you're better off just reading them for yourselves. 
http://readyallrow.wordpress.com/2012/12/16/how-to-survive-winter-training-pt-4-2k-strategy/
http://www.rowingrelated.com/2010/12/winter-training-how-to-tackle-your-2k.html
Both of these articles will be extremely helpful in helping you to make and execute a plan for your 2K. 

If you have any song requests, post them in comments or Facebook me and let me know.  Music makes a big difference.  Otherwise, it will be Skrillex and Super Mash Bros!  Good luck and I'll see yall on Monday.  You can run, but you can't hide.  Oh, and don't have too many margaritas on Cinco de Mayo the day before.  Aye dios mio!

The Games Season is Over Already, What Do I Do?

I don't know about you, but my Games season came to a end a lot earlier than what I'm used to.  This year's Open was a humbling (if not humiliating) experience for me.  In the 4 years I've competed in CrossFit, this will be the first time not qualifying for Regionals.  Many of us that didn't qualify for Regionals are doing what you do when your season ends, no matter when it ends: reevaluate everything.  Here's a checklist (more a work in progress than a complete list) of things  I'm reevaluating in 2 categories:

Internal
1. Mentality
2. Goals
3. Dedication

External
1. Programming
2. Training schedule
3. Strengths and Weaknesses

Once I've spent some quality time crying, moping, reviewing, crying...crying some more, and reflecting on the whole year and the Open I'll need to figure out where to go from here.  With that in mind, check out this fantastic article on programming for the competitive CrossFitter.  It gives a good analysis of the general principles behind doing it correctly.  Hopefully it will help you have a better understanding of how and why good programming works.

http://www.jtstrong.com/articles/2013/04/11/a-system-for-developing-competitive-crossfitters-part-i-a-relatively-simple-analysis-of-a-complex-problem/

The website it's on, Juggernaut, has a lot of great articles and information for those always craving to know more about strength and conditioning, nutrition, and such from some heavy hitting professionals.

Rower Care

Hey guys...Leeny here.  Just wanted to remind people how to properly care for our Concept 2 rowers so they will continue to work well for us.   Keeping these guys in great working condition is easy but we have to be disciplined with our rower care. 

No one wants that gross, sweaty rower with the chalk paste on the handle and the mugry grunge on the slide.  When you get finished with your wod, always wipe down the seat and handle with a clorox wipe.  Release the handle from the handle holder and gently push back the monitor.  I see some people roll the rowers back against the wall with the monitor still up and that's an easy way to break these expensive little mounted computers.  Line the rowers up against the back wall and don't park them too close to the wall or you will scratch the flywheel.

To keep the slides clean, it is recommended to simply windex the slide and wipe off with a towel to keep it moving nice and smooth.  Every so often, I also re-oil the chains so they glide smoothly in and out of the flywheel compartment.

If your PM3 monitor indicates it is low on batteries, please let the trainer know and we will change them out.   Each rower is numbered on the back end and I keep track of all the batteries I change  from each rower in a log at the front desk.

We are so lucky to have such a large number of rowers, and while they are sturdy machines, they still need daily TLC.  Let's keep them all in top working condition!

Word from OLY Wednesday's @ 6:30PM

Having problems pulling under the bar?  Did you know if you have proper extension & pull, you'll have the ability to pull under faster?  Check out Newton's 3rd Law of Motion!  See below - this pic of last Wednesday night's class.  We  learned a ton from setting up blocks!   We worked:  Jumping forward & swinging bar, pulling under, extension, tight core, lats back.  In addition, we examined and worked proper barbell warm up, pausing positions, #4 position (Snatch & Clean), video's always sent after every class with an explanation of problem area's.    Those that came re-discovered that the Jerk is a push against the bar after an initial explosion from the ground.  A push against the bar to enable a split second "drop beneath." 

Next: Technical positions - start, lift off, at the knees are a complete other entity to deal with AFTER one learns how to have an excellent pull and FULL extension with ankles, hips and traps.    We cannot deal with all aspects of lifting at once!!! Let's break it down and have some FUN while we do it.      Finding your problems is just the thing you need!!!!!!   Come check out OLY on Wednesday's @ 6:30. 

Yours in lifting,
Kara Funk

Get Back On The Wagon

 by Leeny Hoffmann

You were so good.  You conquered the paleo challenge and you ate good quality, nutritious food for 30 days.  You planned your menus, cleaned out your fridge, hit the farmer's market and prepared for tricky situations that might tempt you to stray.  You did something you didn't think you could do and you were proud of your efforts.
But then...it happened.  The thirty days were over and life got in the way again.  Old habits stealthily crept back into the daily routine.  Things got busy and you lost your focus.  You fell off the wagon, and it ran over you.
Guess what?  You can pick yourself up, chase that wagon down, and hop right back on.  You just have to decide to do it.  There are no rules and no judgement.  Just a personal decision to make an effort to eat quality, delicious food that maintains your gut health, keeps your hormones in check, and reduces inflammation.  Does it have to be perfect every single day?  Not unless you have some severe health issues that require a super strict approach.  Come up with a livable plan.  Maybe it's "stricter" paleo during the week so you can let your hair down on the weekend.  You might anticipate an upcoming week where you know you will be up to your eyeballs with work and thinking about food is just another thing on your plate. (Yeah, it was a bad pun...)  If that's the case, plan ahead and keep it pretty clean the week before so you are prepared to handle the dodgy week later.  But no matter what, make a commitment to yourself.  Keep it simple and work to string meals together that follow an evolutionary template that we know works and makes us feel better.  The wagon will always be back for you...you just gotta hop on it!

(For another perspective on paleo eating, here is a blog post from PaleOMG.   If you haven't read her stuff or tried her recipes, you're missing out!!)