The importance of Intensity

What is intensity? Why do we preach about it in CrossFit and all other sports, for that matter? It's not a tangible object that we can physically touch, yet it is something that we can see, hear, feel, taste and smell. Confused? Let me explain.

You can see it when that MMA fighter is using all of his energy to tap out his opponent. You can hear it when a Tennis Player exhausts all of their might when making that final serve to win the match. You can feel it when driving out of the bottom of a one rep Max Back Squat. And, you can smell it in the gym after everyone gets destroyed from a Hero WOD. Still, it's not something we can physically touch or feel.

Intensity is the key to Power. Think about that for a moment and put yourself in this scenario. If you were on the offensive line in a football game and you used little to no intensity to protect your Quarter Back, chances are you and your QB are going to get trampled on. But, if you were to able to switch gears and fuel the body with Intensity (aka Adrenalin), chances are your QB will be safe, and that fat bastard on the other side will stand no chance against your strength. Let me quote the definition of Adrenalin:
"Also known as epinephrine, adrenalin is a naturally occurring hormone. During the fight-or-flight response, the adrenal gland releases adrenalin into the blood stream, along with other hormones like cortisol, signaling the heart to pump harder, increasing blood pressure, opening airways in the lungs, narrowing blood vessels in the skin and intestine to increase blood flow to major muscle groups, and performing other functions to enable the body to fight or run when encountering a perceived threat." - About.com written by Elizabeth Scott, M.S.

If that doesn't spell out Intensity, then I give up at this whole fitness thing. Read and re-read that definition again and tell me what you felt the last time you did Fran 21-15-9 repetitions of Thrusters (95#) and Pull Ups. Did your heart start pumping fast before you even started the workout? Did you feel your blood pressure skyrocket through the roof? Were you sucking wind like a Tornado once you hit those sets of 15 Thrusters and Pull ups? Or how about you just wanted to give up right after you completed your first set of 21? That my friends is called Adrenalin.

CrossFit gives us all the information we need about fitness and power, but not too many will really look into what the message is saying. Yeah, it sounds very redundant at times and people can regurgitate anything they hear from someone else. But, do most of us do our homework? Survey says: No! I am guilty of spewing out the wrong information to others to make myself sound intelligent. But, after a couple google searches and 4 cups of coffee, I will lay it out clear and simple.

If you've been to a Level 1 CrossFit Certification, you will see the formula F x D / T = Power. Translation: Force (times) Distance (divided by) Time = Work. A very important formula for everyone to know when doing CrossFit workouts or any load baring work. But what we don't know is that this equation is equal to Watts:
"The unit of electrical power equal to 1 ampere (amp) under a pressure of 1 volt. Equal to 1/746 horsepower." - http://www.furnacecompare.com/faq/definitions/watt.html

At times I asked myself, "How much Horsepower/Torque am I really putting out in exercises?" I'm a Torque junkie and have always been fascinated with speed and force since I was a little tyke. So here is the formula.

We will use the workout Grace as an example of power. Grace is 30 Clean and Jerks at 135#'s for time. The weight starts on the floor and finishes overhead at a full standing position. Using a Clean by dropping in the full squat or Power Clean by catching in a quarter squat is optional, but mind you the power output is different due to travel. We will take the shortest route with the Power Clean for this sample equation. I am 5'5" and the bar at the top of the Jerk is 6'8". I am gauging this by the center of the barbell and it's path of travel. The distance of barbell travel in the clean and jerk with my height is 80 inches. Every one's distance of travel is different. Now, let's say I'm a stud and completed 30 Clean and Jerks at 135# in 90 seconds (I've seen it done). Here is the formula using Power in Watts, then converting it to Horsepower.

135# x 30 Reps = 4050# Moved [multiplied by] 80" (my bar travel) must be converted to Meters (2.032) x 30 Reps= 60.96 Meters [divided by] 90 seconds = 2743.2Watts (Power)

Now, let's move that into Horsepower!!! Here is the formula: To convert Watts (W) to a horsepower rating (HP) simply multiply the Watts by 0.00134W x 0.00134 = HP

Watts of Grace = 2743.2 x 0.00134 = 3.675888 (x 0.00134)

3.675888 x 0.00134 = .00492568992 HP

Looks like a bunch of Hosh Posh of numbers. But what that truly means is that individual almost exerted .5 HP for that workout!!!

Intensity is not something that can be taught. It can only be felt and driven by that certain individual. Intensity will get you where you need to go, or give you those couple extra points to win that game. It is also the key to fitness.

Remember all those cheesy Moms doing "Jazzercise"? Yeah, how well did that work and how fit were they? Bring intensity into your life and live the life of health.

Exercise:
handstand push ups / and pull ups. 15,1 / 13, 3 / 11,5 / 9,7 / 7,9 / 5,11 / 3,13 / 15,1

11:23 Rx'd

Felt like shit.

For the Moms to be!

I know there are a lot of women who have been CrossFitting without knowing the Do's and Don'ts of exercising while pregnant. So, I am going to list off some of the rules directly from the CrossFit Mom website found at (www.crossfitmom.com). Please refer back to the Moms site and consult your physician before you begin your new Mommy adventure.

1st Trimester:

Do’s and Don’ts

In the first trimester, there are only a few things to be careful of. For most women, it is ok to lie on the back until the 12 week mark, so you can still do sit ups. If you were already doing CrossFit before you became pregnant, you should still be able to do most of the exercises. However, I would recommend dropping weights on Olympic lifts and things like kettlebell swings. 40-50% of your max seems to work for most women. Your blood volume increases when you become pregnant, so trying to keep your heart rate at 140 bpm when exercising doesn’t allow you to do much. Rather than focusing on heart rate, pay attention to your breathing. You should still be able to talk while you’re working out. This is a time for strengthening not intensity. Don’t work out until the point of exhaustion and don’t get over-heated. You don’t want your core temperature to get too high. Make sure you rest between rounds or exercises, drink water before, during and after your workout, and as always, check with your doctor before beginning any type of exercise program.

2nd Trimester:

In the 2nd trimester, more changes in your body begin to occur, and workouts need to be adjusted accordingly. First, no more exercises that require lying on the back. The uterus is large enough to cut off blood supply to the baby, so alternate core exercises will need to be implemented. Do push ups until you can't any more, then move to wall push ups. You'll still feel those abs working! Kipping pull-ups will probably start to become uncomfortable so switching to rings rows would be an alternative. This would also be the time to switch from box jumps to step ups. All of your joints are looser due to the relaxin hormone, so ballistic exercises should wait. Olympic lifting should be modified to minimal at this point. Some women are still comfortable doing the lifts with very light weight, but this is not for everyone. Front squat, back squat and overhead squat with an empty bar or even PVC will still be enough work, but you don't want to squat below 90 degrees. Shoulder press and push press are excellent at working the upper body. Rowing, walking and good mornings are all exercises that should feel comfortable to you, and help keep those hips and back strong! Remember to check with your doctor before participating in any exercise program.

3rd Trimester:

In the 3^rd trimester, there are a lot of changes. Your growing belly will be in your way for a lot of exercises. If you were still able to do push ups in your 2^nd trimester, you will probably have to go to the wall now. When you squat, it should only be bodyweight squats and not past 90 degrees. Push press and shoulder press are still good exercises, but don’t go too heavy. If you can still row, go for it. It works a lot of muscles. Keep walking, and doing good mornings, and do step ups on either the 20” or 12” box, whichever your body will allow. Do farmer’s walk, lunges (not too deep) and ring rows. Don’t forget to rest, drink your water and make sure your doctor ok’s your exercise program.

After Birth:

In the post-partum phase, you can begin to get back to your normal workouts. The main things to watch for are ballistic movements (still watching those ligaments) and listening to your body. Don’t do anything that doesn’t feel good. Amp it up slowly while your body adjusts to not being pregnant. You will be tired initially, caring for a newborn. Give yourself a little time to get back to it, but by all means, keep moving! You will get the energy you need to keep up with that baby. Working out will help you get your body back, and help you feel like you are doing something for yourself. It’s good for the mind, good for the body. Make sure your doctor approves of your post-natal exercise program.

Copy and Paste this little guide and bring it with you to the gym, that way you will be able to refer back to it before attacking that next WOD.

1T:

Any weight lifting should be dropped 40-50%.

Focus on breathing and don't over-heat the body.

Drink water before, during and after workout and rest as needed.

2T:

No more exercises that require lying on the back.

Do Push Ups until no longer then modify on the wall.

Pull ups will move to Ring Rows.

Box Jumps to Step Ups (20-12" box)

Olympic lifting should be modified to minimal at this point.

Front squat, back squat and overhead squat with an empty bar or even PVC will still be enough work, but you don't want to squat below 90 degrees.

Switch to Good Mornings for low back and hamstrings.

3T: Modify 2T as needed and use shallow lunges and farmers walks as substitutes.

CrossFit Mom Warm-Up

2 rounds

200m walk or 250m row

5-10 squats

5-10 good mornings (broomstick or PVC)

5-10 shoulder press (broomstick or PVC)

Important

CrossFit is a strength and intensity based fitness program.

However, during pregnancy you want to concentrate on strength and keeping your body healthy, rather than the intensity.

Disclaimer:

Disclaimer

Written by Administrator

Wednesday, 23 July 2008 00:00

Legal Disclaimer IMPORTANT INFORMATION ABOUT YOU AND YOUR CHILD’S HEALTH: CrossFitMom or Adam's Fitness Blog services are not a substitute for professional medical advice or a medical examination. Prior to participating in any program, activity, or exercise you should seek the advice of your physician and other qualified health-care professionals. You understand that these exercises can be strenuous and should be done in moderation. There is an inherent risk in any exercise that, while providing some health benefits, can also cause unknown health issues. You understand that there are weights, balls, bars, mats, chairs, and many other items commonly associated with a gymnasium that can be left around by any person associated with the CrossFitMom program. It is every person’s responsibility to anticipate these items being left in places where they can cause injury. Application or reliance on the techniques, advice, ideas, and suggestions of any person associated with CrossFitMom are at the sole discretion and risk of the participant. You agree, by participating in any program associated with CrossFitMom, that CrossFitMom shall not be liable for any direct, indirect, special, consequential, or exemplary damages for any injury or harm to you or your child incurred in or around the property where exercise occurs.

The Head Case

Sleep: 8 Hours

Food: Breakfast - Coffee, Heavy Cream, cottage cheese, fruit, flaxseed/ Lunch - Spaghetti and meat balls and water x 8oz/ Dinner - Chicken Lettuce Wraps 8 oz water and 1 skinny margarita.

The Head Case

You walk into the gym and your stomach is already sick. You look at the white board twice, just to make sure you saw it correctly on the Internet. The warm up is over and you are still questioning your performance. Positive reinforcement from everyone bounces off like wooden arrows to a metal shield. Under the bar you hold your breath, attempt your lift... FAILED!

Does this sound all too familiar? Even though I am referring a CrossFit workout, this can happen to anyone no matter what their occupation or hobby is. What am I talking about? "The Head Case."

The Head Case can appear in many different forms in CrossFit. You can usually see it when someone is scared or unsure about the exercise going to be performed. Others have it from doubt or low self esteem. In any case, the Head is a key factor if trying to achieve that one rep max, or getting a faster time on those Thrusters and Pull ups. I am going to list off some ideas that I have done to help keep my head clear and reach that goal that I am trying to achieve.

1. Be positive about your performance. No matter what the end result is, you gave it your all and will attack it again at another time.

2. Stop the wheels from turning. Your coach will cue you on how to correct yourself to get a better result. Listen to what they say, but don't be over critical on yourself. If the coach is only using one or two cues to help your performance, don't rearrange your entire movement to accommodate the change. Unless they take you back to square one, keep your movement exactly with what you were doing before, and tweak only the fixes.

3. Be aggressive. Sometimes I have found myself taking out my rage on the bar during my max lift days. If you are feeling sluggish, lethargic, exhausted, etc. chances are you will not be able to reach a PR, or even close to it. Frustrating as it may be, you have to get pumped and/or mad to move pounds around. Getting mad is a way to raise intensity levels, and if you've ever been to a Level 1 Cert, you will know that Intensity equals Power (Force x Distance / Time = Power).

4. Feed off your Peers. I remember when competing at the CrossFit Games I would hear my team cheering me on, or see some of my friends on the side lines watching and waiting to give the support. Feed off that energy because it will give you confidence and assure you of your performance. I know the class settings thrive due to the comradery that prevails during workouts. It is human nature to make or break performance based upon our teammates or supporters. Depending on the mind set of that individual, sometimes negative reinforcement can excel performance due to anger and/or proving a point.

5. Leave your drama on the curb. When entering a gym environment, use that facility to be a zen garden for emotional release. It doesn't matter that you had a bad day at work, or your fish just died. The gym is a way to kill all the demons in your head from the outside world and use it as a purge for emotions. Very seldom do you find a Negative Nelly wondering around the floor only looking to decrease other peoples performance. However, if you find yourself overly upset and cannot control your emotions, you may cause harm to you or those around you during a workout. Bad tempers and heavy weights usually are a recipe for disaster.

I'm sure there are a ton more reasons to attribute to becoming a Head Case, but always remember that you are in control and you will set your own goals. Keep your head clear during workouts and you will find that you can push yourself to limits that you thought were not possible.

Hockey Training

Vocabulary of Oly lifts and quiz

Exercise: 30 Min of Ice Skating practice, 3x5 Over Head Squats (155, 175, 185, 185x, 185x), then:
5 Cleans (205#) 5 Muscle ups, 4/10, 3/15, 2/20, 1/25: {25:41}

Food: Breakfast - 4 Sausages, Lunch - 1 cheese quesadilla, Dinner - 8 oz steak, 1 cup salad (vinegar and oil) and 1/2 cup rice.

Liquids: 3 cups of coffee, heavy cream, 16oz of water, 2/3 H2o power drink.

Vocabulary for the Olympic Lifts:

Some of us have been reading the CrossFit main site and said once or twice, "What the fuck!?! Is it a Clean or a Squat Clean?" Well, I am here to "clean" up all the mess of confusion to make your CrossFitting experience that much more understandable. First of all, the word (Squat Clean) is a more simple way that CrossFit uses to describe the receiving position in the specific exercise. It's much easier to explain so people stop freaking out and blowing up the blog asking, "Do I catch in a full or partial squat?".

I am a traditionalist and I do as the workout says. If I see only the word Clean or Snatch, you can bet your fanny that I will be dropping in the full squat to receive that bar, unless stated otherwise.

I'm going to kick it off starting the bar from the Hip down to the floor:

Hang (1): The beginning of the lift begins in the High Hang Position (the hip) down to the top of the knee caps, maintaining straight arms.

Power (2): This is the position that you will receive the bar. Whether the bar starts from the ground or the high hang, the power position will be caught in a partial squat. The Power position can be received anywhere between a slight bent hip all the way to a parallel squat (the hip will not pass the knee caps in the squat).

Muscle (3): This movement has the most power exerted from the hip out of the triple extension to bring the bar to any receiving position without squatting. A Muscle Clean starts from the floor and is jumped up into the front rack position. There is ZERO bending of the hip to receive the bar once it has passed the pockets of your pants and have come to full extension with the body.

Clean/Snatch (4 and 5): These are considered full movements. You will start from the floor bringing the bar to a maximum height. Then, receiving the bar in the full squat with a Front Rack or Over Head catch depending on the type of lift and returning it back up to a full standing position.
**Remember, if you add an additional exercise before it, you will only catch in the full squat position. The name(s) before the exercise will dictate the bars starting and receiving positions.

Mix and Match:

I will state the numbers and you will add the word that is next to it with a starting and ending point. I would go over back and refer to the definitions and read the meaning of them to truly understand how these exercises would be performed.

Example: 1/4 =? Hang Clean [starts at the hip and ends in the full squat catching in the clean or front rack position].

#1. (1/2/4)

#2. (2/5)

#3. (3/4)

#4. (3/5)

#5. (2/4)

#6. (1/2/5)

Post your answers to the comments and leave your name. Good Luck!!

Log for 1/13/10

Exercise: Skated for 45 min.

Food: Breakfast - Sausage, 2 eggs, and hot sauce. Lunch - 2 quesadilla's. Dinner - Sausage, and cabbage.

Liquids: 4 cups of Coffee w/ heavy cream, 8 oz of water, and 4 oz of chocolate milk.

Mechanics

Just in case you were wondering what I was doing while making this post, maybe this video can give you a good idea. Any takers?

Exercise: Virtual Shoveling 20, 20, 15, 10, 5 and Pull Ups

Food: Breakfast - 2 full eggs, 2 oz of cheese, 3 1/2 strips of bacon.

Liquids: 4 cups of coffee w/ 1/2" of heavy cream, 8 oz of water.

Topic of the Day:

Most of you would like to know what are some of the Mechanics to Olympic lifting and the drills. This is going to be a loooooong post, but I think we can manage with touching on some of the drills.

Before you start any olympic lift, it is wise to use the Burgener warm up. This is a drill that we use in CrossFit to help prepare and dial in the transitional movements of the olympic lifts. The Burgener warm up can be used for the Snatch or the Clean, depending on what movement you are going to attempt. Always remember that you must hang on the pipe or bar with the (Hook Grip). The Hook Grip is the most powerful grip that you have while doing the oly lifts. However, you must know your releasing points of the thumb during the lift so you do not limit Range of Motion (ROM) in the arms.

The Hook Grip is obtained by having a full grip on the barbell. Releasing your index and middle finger, cover the nail of the thumb with both the index and middle finger, still hanging on to the barbell. If you do not have a barbell at the moment, you can try it while sitting at your computer. Clench and ball up your fist as if you were squeezing all you fingers into your palm (or if you simulated punching something). Once you have done that, release the middle and index and cover the nail of the thumb. That is the Hook Grip.

I will go over the Burgner Warm up in the Snatch grip first:

Stance - Feet directly under the hips (8-12" apart) in a neutral position; also called the Jumping Position.

Grip - With straight arms, do PVC PassThrough's from the front of the belly button to the low back to find the sticking point. The sticking point is the point to where you have no more range of motion in the shoulders to keep the elbows straight. Pass Throughs must be started in a wider grip, pushing the bar away from the body without bending the elbows EVER! While pushing the bar away, trace a large circle from the front of the body, over the head to the low back. Again, do not ever bend the elbows. Slowly inch in closer every so often to find your snatch grip and that sticky point.

Pass Through's not only are a way to find your sticky point (which is where your Snatch Grip will reside), but it is a great warm up to open the shoulder gurdle. Keep the bar 8-12" above the head.

Action: All Movements x3 or x5 depending on your warmth. (Refer back to the video called Burgener Warm Up and watch closely to the movements.)

Shoulder Shrugs - Stand tall and with straight arms in the hang position, dip 2-3" then, as you jump coming out of the dip, shrug your sholders into your ears. Always keep the bar attached to the body (actively pull the bar into your legs) and never bend the elbows. Don't let the chest fall forward at any point of the warm up or allow the back to round. All movements are to be performed quickly.

Elbows High and Outside - Dip/jump, Shoulder Shrug then pull the elbows high into the ceiling looking like a scarecrow. Return the bar once it has reached max height but not passing the chin. (Do not pull the bar and elbows before the Shrug. Allow the legs and hips to get to full extension then execute the high pull.)

Muscle Snatch - Dip/Jump, Shoulder Shrug, Elbows high, then external rotation of the bar, catching the bar directly over head with the elbows locked out. Keep a constant upward pressure on the bar to maintain a center balance over the middle of the foot. **(DO NOT rebend the knee when catching over head after the external roatation.) That is called a Hang Power Snatch and will be touched on shortly.

Quarter Drops - With the feet under the hips and bar fully pressed over head, quickly pull your feet up and drop in the quarter squat only 2-3" deep. In the quarter squat, your feet should move from 8-12" to 12-15" approximately, in the final landing position. Stand back up out of the quarter squat with the weight still over head and reset the feet back under the hips.

Full Drops (optional depending on movement) - Start in jumping position again, execute same as the Quarter Drops, instead this time drop futher down into the full squat (hip below the knee caps) and move the feet a tad wider by and inch or two.

Hang Power Snatch - Dip/Jump, shrug, elbows high, external rotation + quarter drop simultaneously. Stand up to the full extended position with the bar over head. Do not drop the bar until you have completed the full movement and reset the feet directly under the hips.

Hang Snatch - Same as HPS but instead of the quarter drop, get into the full squat position with the hip below the knees.

** The Clean will be the exact same movements and progressions. The only thing that will change is instead of catching over head on the Muscle, catch in the Front Rack Position and the bar will rest on the shoulders under the chin with the Elbows high facing the wall.

Faults in the lift - When doing oly lifts, if not under the vue of a knowlegable coach, you will sometimes find these faults while lifting. So, if you are a garage warrior it would be a wise idea to record yourself with a camera to see and disect your lift.

1. Core to extremity violations: Pulling with the arms early before the knees and hips come to full extension. Your legs and hips are the power source of all lifting movements, and the arms should not be used as primary movers.

2. Toe Push: A lot of the time, people feel that lifters press out of the toes and have a frontal plane pressure on the ball of the foot only. To one is there own, but I coach the lifts by floating the toes and maintaining contact to the floor with the balls of the foot and the heel. Think of pressing out of the arch of the foot.

3. Hip kick or bounce: Once you have reached the jumping position or when the bar hits your pockets, some people kick the bar out and have it "Rainbow" around the body rather than pulling it straight up. Think of pulling the bar up the body and lifting the shirt up!

4. Frontal Lean: Keep the weight loaded in the heels when executing your lift. Avoid any pressure on the toes because it will eventually lead to a missed lift, due to a further pull away from the body.

Hockey Jan 9

Worked on a skating treadmill for 45 min:

Foot work - Basic skate, BS with Stick, BS with Stick Control, BS with Stick and Puck, S power skate.

15 minutes of ice time with stick and puck control.

The wake up

I have started my days of physical activity again. I'm finally recovered from my cold, and I have picked up a new sport. I'm starting to do Hockey training and it really is a challenge.

Exercise: 45 min on a Ice Skating Treadmill, 2 hours of rest, then: 4 Rounds of 400 M run, 15 Hand Stand Push Ups and 15 Pull Ups.

Sleep: 11 Hours (been exhausted)

Diet: Getting back on the Zone.