So this past week many of you found your 1RM in the Squat, Press and Deadlift. Great, now what? Well, what you can do is get on the Wendler 5-3-1 strength program.
I know, I know, being jacked is not one of your goals. I get it. I will bet though, that one of your goals is to get stronger. This program will help you meet your goals. Interested? It doesn't matter if your Level 1 or 2, you can do this!
What: Jim Wendler's 5-3-1 Strength Program. Read it
How: Take 90% of your 1RM numbers and plug them into the spreadsheet. That is what you will lift.
Click here for the spreadsheet
(The numbers in the spreadsheet will automatically adjust when you plug your numbers in)
Use: Duncan's Training Log is great for recording your numbers and results.
It can be found here
Here is a re-post of an earlier blog entry I had:
Recently I was asked by a member of Level 4 what I thought about the 5-3-1 and if it was a good fit for her. Now, let me just state this up front...I believe the Wendler 5-3-1 is a good strength program for beginner to advanced lifters. The elite guys may need something different but in general, the 5-3-1 will work great for most of our folks. It will get you strong and keep you on track with some hard numbers and solid progressions.
Here is our email exchange:
Dear Steve,
Thanks for the info and for talking to me this morning. I read the whole book today (well, I skimmed some of it, I must admit). I guess I don't have a clear picture of how level 1 classes progress to the level 2 program, at least as it is described in the book. My goals are not to be big and strong. Strong is important to me mostly as a component of overall health, fitness, and athleticism. As I said to Dave recently, I want to resist setting "cross-fit" goals. Rather, I want my workouts to help me be fit, strong, graceful, and capable of enjoying the other things I want do outside the gym. I have no idea what a bench shirt or a squat suit is, and I don't think either will ever be relevant to my life.
I aggravated an old shoulder injury this summer during a workout, shortly after Dave cleared me for level 2, so I haven't wanted to move up. Now I'm wondering what the right thing to do is. Level 2 looks like a bunch of very strong guys, and a few awesome women.
XXXX
Dear XXXX,
Thanks for your email. I agree with you completely, a squat suit and bench shirt have no relevance to your training and goals. The Wendler 5-3-1 program provides a framework. It is a simple strength program/progression that will allow you to chart your progress and have some definitive numbers to go off of when we do one of the main lifts in class. It uses small incremental increases over time to improve strength.
For our purposes, the e-book is only meant to give a more thorough explanation of the 5-3-1. Strength, as you know, is a big part of what we do and from what you stated, a personal goal as well.
The Level 2 class is designed to be more challenging. What we are after in Level 2 is exactly what you described, strength as a component of overall health and fitness. It is the underlying piece with our gymnastic movements, O-lifting, mobility and good movement in general. Possessing it will help us move better, longer. We are simply using the 5-3-1 as a framework for the strength component. We are not trying to breed gorillas and develop powerlifters, not by a long shot. Our overall goal is to help everyone move better and with Level 2, continually challenge you. Basically we are taking the Level 2 class up a notch. These workouts will help you be more fit, graceful, and improve your quality of life outside of the gym. On the days we don't train the main lifts we'll focus on good quality movement. The met-cons will be shorter and more challenging as well.
You are an awesome woman! True, there are some strong folks in that class, each with different personal goals. In speaking with the other people in class, I haven't heard a single one say that their goal is to have a sub 8 Helen time. They have stated that they want to get stronger, move better and be better athletes. The common thread with all of you being the demonstrated ability to meet the Level 1 benchmarks and the desire to continually challenge yourself. I honestly feel that the Level 2 class is a good fit for you. Keep an eye on your shoulder and be honest with yourself about how you are feeling.
So, take the Excel spreadsheet, plug in your numbers. Use those numbers when we do the lift in class. We'll take care of the other stuff. I'm 100% confident that you will see positive changes from this.
Steve
Sunday, March 18, 2012
Travel Workouts
Getting out of the Seattle rain soon? Heading to a far-away exotic location with an open tab, lounge chairs, sunshine, ocean and sand? Or maybe just Spokane for a work conference? Either way many of us come and go pretty often and are left at the mercy of hotel gyms or just a hotel room. This PDF gives you countless options if you want to move a bit while away from the homestead.
Doomsday Diets
Recently I found myself watching a show on National Geographic called Doomsday Preppers. It was entertaining...
I'm not a huge TV guy but when I do watch, I usually only watch two stations-National Geographic and the History Channel. (Sorry Matt Alford, no Jersey Shore)
Anyway I was watching this show and I was amazed at the amount of time these folks spend prepping for the end of the world. Some believe it will come as a result of financial meltdown, solar storms, power grid failure, Mayan calendar etc. So, to prepare for each respective possible end of days scenario they have designed several survival strategies. The most common strategy it seems, is to stock up on as much crappy food as possible.
Now don't get me wrong here, everyone should have some food in case of an emergency. A few days food, water etc. That is common sense. I get it, you need food to live and only crappy food will survive on a shelf. However stocking up on 3 tons of dog crap because it has a shelf life of 20 years doesn't make a ton of sense to me. In fact, I would argue said dog crap will kill you before the reversing polar caps will.
I don't know about you but I live in a world of probability not possibility. So, I respect their desire to be prepared for the worst case but in all practicality the odds are slim that any one of these scenarios will ever happen. So lets say we wake up on December 22nd and all is well... and you still have a pantry full of dog crap that could survive a nuclear winter and global cockroach infestation.
So how do I not eat like a wack-job? Here are a few tips:
1. Shop only on the outside of the supermarket. Avoid the aisles. Eat fresh stuff. All the stuff you need is on the outside. The butcher, fruits and vegetables, wine etc.
2. Pay attention to your macro-nutrient composition. Are you eating enough protein, fat and carbohydrate? You need some of each at every meal and snack. An easy way to think of this would be to take your dinner plate and divide it into thirds. Make a fist, that's about how much protein you need. Turn your hand over into a cup shape, that's how much good fat you should have. The rest of your plate should be full of good carbs like vegetables. The choices for each group are virtually limit-less.
3. Allow yourself a free meal every now and then. It's only common sense. You want the cookie, eat the cookie. Should you eat a box of cookies? Uh, no. If you eat right 90%-95% of the time, you'll be just fine. The better you eat, the more those crappy foods that used to taste good will taste like the aforementioned dog crap.
4. Avoid Gluten. Go ahead, debate me on the comment thread. I'm ready.
5. Make sure you are eating enough! That's right I said, enough. Too many of us are still stuck in this calorie counting, fat-is-bad way of thinking that usually cuts into our overall energy demands. YOU NEED FOOD. Especially if you are Crossfitting and/or strength training. You need to think of food as fuel. What kind of fuel would you put into your body? If you were about to drive to Boise, you wouldn't put a half a tank in and expect to make it very far. The same is true with the body, it needs enough good fuel in order to thrive.
6. Make good choices. This is where the discipline part comes in. The world around you is set up to bombard you with as many crappy food options as possible. You have to want to eat right. I'm sure all of you have noticed how challenging it can be, especially if your on the road for work a bunch or go out to dinner often.
7. Avoid Sugar.
I'm not a huge TV guy but when I do watch, I usually only watch two stations-National Geographic and the History Channel. (Sorry Matt Alford, no Jersey Shore)
Anyway I was watching this show and I was amazed at the amount of time these folks spend prepping for the end of the world. Some believe it will come as a result of financial meltdown, solar storms, power grid failure, Mayan calendar etc. So, to prepare for each respective possible end of days scenario they have designed several survival strategies. The most common strategy it seems, is to stock up on as much crappy food as possible.
Now don't get me wrong here, everyone should have some food in case of an emergency. A few days food, water etc. That is common sense. I get it, you need food to live and only crappy food will survive on a shelf. However stocking up on 3 tons of dog crap because it has a shelf life of 20 years doesn't make a ton of sense to me. In fact, I would argue said dog crap will kill you before the reversing polar caps will.
I don't know about you but I live in a world of probability not possibility. So, I respect their desire to be prepared for the worst case but in all practicality the odds are slim that any one of these scenarios will ever happen. So lets say we wake up on December 22nd and all is well... and you still have a pantry full of dog crap that could survive a nuclear winter and global cockroach infestation.
So how do I not eat like a wack-job? Here are a few tips:
1. Shop only on the outside of the supermarket. Avoid the aisles. Eat fresh stuff. All the stuff you need is on the outside. The butcher, fruits and vegetables, wine etc.
2. Pay attention to your macro-nutrient composition. Are you eating enough protein, fat and carbohydrate? You need some of each at every meal and snack. An easy way to think of this would be to take your dinner plate and divide it into thirds. Make a fist, that's about how much protein you need. Turn your hand over into a cup shape, that's how much good fat you should have. The rest of your plate should be full of good carbs like vegetables. The choices for each group are virtually limit-less.
3. Allow yourself a free meal every now and then. It's only common sense. You want the cookie, eat the cookie. Should you eat a box of cookies? Uh, no. If you eat right 90%-95% of the time, you'll be just fine. The better you eat, the more those crappy foods that used to taste good will taste like the aforementioned dog crap.
4. Avoid Gluten. Go ahead, debate me on the comment thread. I'm ready.
5. Make sure you are eating enough! That's right I said, enough. Too many of us are still stuck in this calorie counting, fat-is-bad way of thinking that usually cuts into our overall energy demands. YOU NEED FOOD. Especially if you are Crossfitting and/or strength training. You need to think of food as fuel. What kind of fuel would you put into your body? If you were about to drive to Boise, you wouldn't put a half a tank in and expect to make it very far. The same is true with the body, it needs enough good fuel in order to thrive.
6. Make good choices. This is where the discipline part comes in. The world around you is set up to bombard you with as many crappy food options as possible. You have to want to eat right. I'm sure all of you have noticed how challenging it can be, especially if your on the road for work a bunch or go out to dinner often.
7. Avoid Sugar.
Tuesday, February 7, 2012
Liquid Gold
That's right folks, coffee is liquid gold. I have to admit, I didn't start drinking coffee until I met my wife but man I haven't looked back since. The benefits of coffee are well established. This article by Brian St. Pierre does a good job of putting everything together:
http://www.ericcressey.com/coffee-consumption-and-health-1
Like anything though, the consumption of coffee should be done in moderation. I wouldn't drink 6 cups like a teenager at a kegger and think that I could day trade, sharp shoot, and perform brain surgery at the same time. However, having 1 or 2 cups in the morning may improve my already minimal cognitive function, general performance and put a smile on my fucking face. I'll take that. If that also means a decreased risk of certain diseases then shoot, I'm in.
The other day I was talking to Omid, one of the 7am beast regulars, and he mentioned putting some grass fed butter in his coffee and blending it up. At first I was a little skeptical because I like my coffee black...like my? (Insert line from the movie Airplane!)
Anyway, I tried it this morning and holy shit...where has this been all my life? It was fast, easy and delicious. Not only am I seeing the benefits of the coffee consumption but also increasing my intake of healthy fats...good stuff!
So here it is, the recipe for liquid gold:
Good dark coffee
Kerrygold grass fed butter
Directions:
Brew up some of your favorite (hopefully good quality) coffee. Pour coffee into a standard blender along with about 1/4 stick of some good grass fed butter (More if you want). Blend for about 5 seconds until you get a good little froth going. Then pour and enjoy...
http://www.ericcressey.com/coffee-consumption-and-health-1
Like anything though, the consumption of coffee should be done in moderation. I wouldn't drink 6 cups like a teenager at a kegger and think that I could day trade, sharp shoot, and perform brain surgery at the same time. However, having 1 or 2 cups in the morning may improve my already minimal cognitive function, general performance and put a smile on my fucking face. I'll take that. If that also means a decreased risk of certain diseases then shoot, I'm in.
The other day I was talking to Omid, one of the 7am beast regulars, and he mentioned putting some grass fed butter in his coffee and blending it up. At first I was a little skeptical because I like my coffee black...like my? (Insert line from the movie Airplane!)
Anyway, I tried it this morning and holy shit...where has this been all my life? It was fast, easy and delicious. Not only am I seeing the benefits of the coffee consumption but also increasing my intake of healthy fats...good stuff!
So here it is, the recipe for liquid gold:
Good dark coffee
Kerrygold grass fed butter
Directions:
Brew up some of your favorite (hopefully good quality) coffee. Pour coffee into a standard blender along with about 1/4 stick of some good grass fed butter (More if you want). Blend for about 5 seconds until you get a good little froth going. Then pour and enjoy...
Wednesday, January 25, 2012
Milo, Atlas, and Hercules walk into a bar and say...
"You work out? So, what do you bench?" Ahh yes, the bench press question. It's the standard metric used to determine how strong we really are, right?
I'm not sure why people ask this question. Perhaps it's how they gauge how weak they are or maybe they want to compare you to the other guy so they know whose side to take in a fist fight. Either way, its a bad question. I'm not saying that the bench press is a bad movement. It isn't. Pressing strength is important and the bench press is a great pressing movement. It's just not the only or best way to measure strength.
Strength can be hard to define. What I've learned is that it means different things to different people. Ask a Powerlifter, Strongman competitor and an Olympic lifter what strength is and you will likely get three different answers...
So, what does strength look like to the average (ok, above average) Crossfitter? How can we measure our current strength level? One way would be to find our 1RM or 1 repetition maximum on the deadlift, squat and military press.
This 1RM number is useful. We can use it to establish a baseline and measure progress. In other words, we can use this number to get stronger. How you ask? If you are currently following a program such as the Wendler 5-3-1, this 1RM number will determine your training max and percentages. If you follow the standard strength program we have most Level 1 folks on, this 1RM number is an great way to track your progress.
We don't typically lift for 1RM's in class so this is an easy formula that we can use to find our 1RM. There are several formulas out there but in my opinion this one is the easiest to use:
(weight x reps x 0.0333) + weight = Estimated 1RM
This 1RM number is something that can/will/should change over time. They call this getting stronger. So the next time someone asks you what you bench, you can tell them what you deadlift. Then watch their jaws drop...
I'm not sure why people ask this question. Perhaps it's how they gauge how weak they are or maybe they want to compare you to the other guy so they know whose side to take in a fist fight. Either way, its a bad question. I'm not saying that the bench press is a bad movement. It isn't. Pressing strength is important and the bench press is a great pressing movement. It's just not the only or best way to measure strength.
Strength can be hard to define. What I've learned is that it means different things to different people. Ask a Powerlifter, Strongman competitor and an Olympic lifter what strength is and you will likely get three different answers...
So, what does strength look like to the average (ok, above average) Crossfitter? How can we measure our current strength level? One way would be to find our 1RM or 1 repetition maximum on the deadlift, squat and military press.
This 1RM number is useful. We can use it to establish a baseline and measure progress. In other words, we can use this number to get stronger. How you ask? If you are currently following a program such as the Wendler 5-3-1, this 1RM number will determine your training max and percentages. If you follow the standard strength program we have most Level 1 folks on, this 1RM number is an great way to track your progress.
We don't typically lift for 1RM's in class so this is an easy formula that we can use to find our 1RM. There are several formulas out there but in my opinion this one is the easiest to use:
(weight x reps x 0.0333) + weight = Estimated 1RM
This 1RM number is something that can/will/should change over time. They call this getting stronger. So the next time someone asks you what you bench, you can tell them what you deadlift. Then watch their jaws drop...
Sunday, January 15, 2012
I Feel No Pain...
I'm going to start by telling you something you already know. You're a Crossfitter or a lifter and you get sore from time to time.
If you are relatively new to CrossFit or increasing/modifying the intensity or volume of your current training program, chances are you will appreciate the art of walking down stairs, straightening your arms, sitting on a toilet seat or generally anything that involves moving following a tough workout.
Is this normal? You bet your sore ass it is. The technical name for this soreness is delayed-onset muscle soreness or DOMS. DOMS usually appears anywhere from 12 to 48 hours after activity and is (most agree) the result of the break down of muscle fibers resulting in inflammation during eccentric loading movements such as deadlifting or squatting. This soreness usually lasts a few days then gradually subsides returning you to as good as new (or better...!).
DOMS is my Homeboy...
Should I workout even though I am experiencing some soreness as a result of a workout or lift a few days earlier? As long as you can perform your warm-up through normal ranges of motion, you should be fine. If you are new to lifting and CrossFit and are experiencing some soreness after an intro session, it is probably the result of engaging muscle groups and practicing movement patterns that have not been used for quite some time. For these folks, I would expect to see some soreness in the spinal erectors, glutes and hamstrings (posterior chain). This is a normal part of the adaptation process.
Am I Injured?
While we can joke about you walking around like there is a load in your pants as a result of split squats, it is important to distinguish between being injured and general soreness. How do you know if what your experiencing is an injury or general soreness? Well, if you experience persistent (sharp or dull) pain immediately during and/or after the movement, it's likely an injury. On the other hand, if the pain is felt a day or two after, is dull, and goes away in a couple of days, then it is more than likely general soreness. The bottom line here is that YOU have to listen to your body and distinguish between general soreness and an injury. If it's just some soreness, you should be fine! If it's an injury, get it taken care of!
Now what?
In either case, injury or soreness, there is some inflammation present. My first recommendation would be to make sure your taking some good quality fish oil. It has been shown in numerous studies to help decrease inflammation. If it's an injury I would suggest icing the area for 15 minutes on/off for a few cycles. I know some guys/gals take ice baths. Monitor your progress and go see your doctor if the pain persists. If it's just some soreness, making sure your eating right, getting enough sleep, foam rolling, etc. will aid in your recovery.
If you are relatively new to CrossFit or increasing/modifying the intensity or volume of your current training program, chances are you will appreciate the art of walking down stairs, straightening your arms, sitting on a toilet seat or generally anything that involves moving following a tough workout.
Is this normal? You bet your sore ass it is. The technical name for this soreness is delayed-onset muscle soreness or DOMS. DOMS usually appears anywhere from 12 to 48 hours after activity and is (most agree) the result of the break down of muscle fibers resulting in inflammation during eccentric loading movements such as deadlifting or squatting. This soreness usually lasts a few days then gradually subsides returning you to as good as new (or better...!).
DOMS is my Homeboy...
Should I workout even though I am experiencing some soreness as a result of a workout or lift a few days earlier? As long as you can perform your warm-up through normal ranges of motion, you should be fine. If you are new to lifting and CrossFit and are experiencing some soreness after an intro session, it is probably the result of engaging muscle groups and practicing movement patterns that have not been used for quite some time. For these folks, I would expect to see some soreness in the spinal erectors, glutes and hamstrings (posterior chain). This is a normal part of the adaptation process.
Am I Injured?
While we can joke about you walking around like there is a load in your pants as a result of split squats, it is important to distinguish between being injured and general soreness. How do you know if what your experiencing is an injury or general soreness? Well, if you experience persistent (sharp or dull) pain immediately during and/or after the movement, it's likely an injury. On the other hand, if the pain is felt a day or two after, is dull, and goes away in a couple of days, then it is more than likely general soreness. The bottom line here is that YOU have to listen to your body and distinguish between general soreness and an injury. If it's just some soreness, you should be fine! If it's an injury, get it taken care of!
Now what?
In either case, injury or soreness, there is some inflammation present. My first recommendation would be to make sure your taking some good quality fish oil. It has been shown in numerous studies to help decrease inflammation. If it's an injury I would suggest icing the area for 15 minutes on/off for a few cycles. I know some guys/gals take ice baths. Monitor your progress and go see your doctor if the pain persists. If it's just some soreness, making sure your eating right, getting enough sleep, foam rolling, etc. will aid in your recovery.
Monday, January 2, 2012
New-ness. Awesome.
Happy New Year!
So, when I started this experiment a few months back my goal was to publish something every week or so. Well, that's happened for the most part and now with the craziness of the holidays behind me I hope to update this thing a bit more...
This first post of the New Year is about New-ness...the act/art/unfortunate/fortunate position of trying/doing/thinking about something new. So with 2011 in the rear view, what do you want for 2012? How much New-ness are you willing to embrace and more importantly how much are you willing to sacrifice in order to get there?
Side note-As I'm typing this Zac Underwood just pulled 500 from the floor. I know what I want.
Anyway, what do you want? Chances are its going to be new. A new outlook on your job, a new relationship, a new PR on your squat. Its all new because you've never been there before.
Whether its some sort of mental space you need to go to chase off the pink bunnies shitting on your head (aka your crazy boss) or a physical accomplishment that edges you closer to your dream of being a Chippendale dancer, it will be new. So, embrace New-ness. It could be awesome.
So, when I started this experiment a few months back my goal was to publish something every week or so. Well, that's happened for the most part and now with the craziness of the holidays behind me I hope to update this thing a bit more...
This first post of the New Year is about New-ness...the act/art/unfortunate/fortunate position of trying/doing/thinking about something new. So with 2011 in the rear view, what do you want for 2012? How much New-ness are you willing to embrace and more importantly how much are you willing to sacrifice in order to get there?
Side note-As I'm typing this Zac Underwood just pulled 500 from the floor. I know what I want.
Anyway, what do you want? Chances are its going to be new. A new outlook on your job, a new relationship, a new PR on your squat. Its all new because you've never been there before.
Whether its some sort of mental space you need to go to chase off the pink bunnies shitting on your head (aka your crazy boss) or a physical accomplishment that edges you closer to your dream of being a Chippendale dancer, it will be new. So, embrace New-ness. It could be awesome.
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