JUST MOVE!
By
We have to start making these workouts harder - Savannah and her Mom Debra with way too much smiling going on!
“Humans were built to move. We evolved under conditions that required daily intense physical activity, and that hard-earned genotype is still ours today. The modern sedentary lifestyle leads to the inactivation of the genes related to fitness and performance, attributes that were once critical for survival and are still critical for the correct, healthy expression of the genotype. The genes are still there, they just aren’t doing anything because the body is not stressed enough to cause a physiological adaptation requiring their activation. Heart, lungs, muscles, bones, brain, all operate far below the level at which they are still intended to function, and at which they function best. Those among us who are sedentary suffer the consequences.” Mark Rippetoe “Practical Programming for Strength Training”
Today’s Workout:
AMRAP 20 Minutes:
5 Thrusters (95#/65#)
5 Pull Ups
10 Comments
November 4th, 2009 at 11:27 am
This sure looks like Fran in disguise! What are you guys trying to pull here….
The Claw
November 4th, 2009 at 12:21 pm
Great pic of Savannah and Debra!
I agree 100% that the majority of the population live sedentary lives. However, I feel like I live one and I do Crossfit 3-4 times a week plus another day of yoga or something in between that. I used to workout 2x a day (when I was a student but it was never as hard as Crossfit w/o’s) becasue I used to think I needed to be up and moving more than once a day, once a day seems very very little to me.
So I guess my question is, should we be working out 2x or even more a day? How much is enough? I really doubt 1x a day is enough, but then again, working at a desk job 8-9 hrs 5 days a week doesn’t lend a helping hand in getting the right amount of body moving required. What does everyone else think and do everyday for workouts?
November 4th, 2009 at 12:43 pm
The answer to that question, in my opinion, is completely relative. A little bit of me is saddened that our WOD’s aren’t hard enough where considering a 2nd workout in the day is laughable. We’ll fix that…you have my word.
It depends on what you’re training for. Are you training for the CF Games? If so, then “double days” would most likely be in your near future.
If you’re just looking to stay active more then once a day, by all means, do whatever sport or activity it is that you love to do. CF gets us in condition to perform at a higher level in the things we love. For Traver, its jui jitsu. For Miguel, its regulating. For the Claw, its poker.
November 4th, 2009 at 12:48 pm
no no no I didn’t sa or mean that I need 2x a day of Crossfit, I’m sore and exhausted eyveryday! I’m definitely not considering a seond w/o it was just a point I was tyring to make about if we are still being too sedentary compared to the cave men etc…
Maybe I didn’t write my questions/ comments very well.
November 4th, 2009 at 1:36 pm
damn 8 to 5 job.
Not too sure about the brain comment. Otherwise Rippetoe is right in my book.
November 4th, 2009 at 3:21 pm
At last, somebody said it… guys, your workouts are WAYYYY too easy. At least they’re a nice warm up for my post-workout workout at CFSB!!!
Seriously though, a WOD is only as hard as you make it. We should all be redlining every wod we do. This is true even on the strength days. If you feel like you want to do more exercise after you do 5 heavy singles then you simply didn’t try hard enough on the singles (or aren’t neurologically capable of trying hard enough on singles and therefore shouldn’t being doing them in the first place – Coaches, this is a legitimate concern with your current programming. How many of us have a snatch that is wired enough to induce real adaptation from a “heavy” single? Still, I can’t think of anything more FUN!).
Basically, it seems that going %110 percent 3 days a week with aggressive and disciplined commitment to recovery will yield greater adaptation then going %60 5-6 times a week. Of course, it’s all about recovery. If you’re able to recover in 6 hours then screw it… double wod every day.
Wow, I’m opinionated today.
November 4th, 2009 at 4:58 pm
KJ – what you have to realize is that for the vast majority of the American public, what you do in one workout is more than they will do in 15 years (literally). Most people wake up, sit down to eat breakfast, sit in their cars to drive to work, sit at work all day, sit back in their cars to drive home, sit in front of the tv and then go to bed…day after day, week after week, year after year. A “walk” may happen from time to time but that’s about it. Even the majority of the gym going public doesn’t actually do a whole hell of a lot when their in their gyms. Living in CA even skews our thoughts since so many people that live here actually do workout or surf, or walk on the beach or ride bikes and rollerblade. Drive across the country some time and you will be amazed at what you see with regards to lethargy and lack of movement!
November 4th, 2009 at 5:33 pm
Cross – If I come in on Friday and the WOD is “Tabata Fran” followed by “Badger”. I’m in the truck with my gun and I’m hunting you down…after I finish the WOD’s of course. And yes I have a number of concerns regarding my having a perfectly wired snatch.
Ultimately the best way to judge fitness is to assess and compare. We get that occasionally at the gym when we repeat a WOD we previously did or when we do one that’s similar to an old one. The other day we did an 8 minute “Cindy” and I finished 11 reps. My old 20 minute “Cindy” was 14 reps, so obviously there was improvement. However, a more fun way of determining how much you’ve improved is to do things that you do in everyday life, either for recreation or at work and so on. The last time you went on a hike, were you dripping in sweat and gasping for air after 10 minutes? If so then do that same hike and see how far you can go and how long it takes you to feel tired and winded. The other day I was talking with Evan and he said one thing he noticed was that it was a lot easier for him to move and swing the gurneys at the hospital then it was before Crossfit.
Even though we are training for the Zombie Apocalypse we need to remember that the average day to day life is not going to be what pre-historic man used to encounter. There aren’t small bands of us chasing Woolly Mammoths down Cabrillo Blvd.
People have only been discovering what Crossfit can do for them for about ten years. We’re going against the tide of hundreds of years of technological development to make life easier. Perhaps 50 or 100 years from now there will be a more definite formula for how many days to train, recover and recreate each week but for now we are the Guinea Pigs that will forge the way.
November 4th, 2009 at 6:25 pm
I just know I feel a lot happier, and my body is much happier (i.e. no pain) when I move a lot. If I miss working out for more than two or three days, I get grumpy and out of sorts. Strenuous movement beats meds any day for mental health.
The Claw
November 4th, 2009 at 8:22 pm
Love reading this blog! You guys are brilliant! I might have to agree that the programming is too easy though.. My only two wods at CPC have been Barbara and that damn 20 min amrap today… So easy!
20 rounds on that today as a 2nd wod hurt soooo good!
Thanks for the treatment today Traver! I feel awesome, and Malzone I hope you get to 500 today!