Back Squat 5-5-5-5-5
21-18-15-12-9
Kb Swings 53-35
Lunge Steps
Sit-Ups
Aubriana is so excited and wanted to thank everyone for going out of their way to help make this Toys for Tots party a success! This Toy drive was her idea and was inspired by her always wanting to sit out front of Crossfit, Lean On Me or the bagel shop up the street from our house and raise money for children in need. She does this on a regular basis and rarely can see results like this. I know it has inspired her to continue helping people in need and for that I would like to personally thank you!
We appreciate our members here at Crossfit East Sacramento and look forward to having you guys celebrate this holiday season with us. We realize many of you have commitments already but that doesn’t mean you can’t stop by for a cocktail or five! We will provide 2 drink tickets and Mayahuel has extended the happy hour pricing for our party so you won’t break your bank if you decide to go home via the yellow bus! The food will be taken care of so don’t fill up prior to the party.
I am looking forward to seeing you guys for adaptations class as we have over 35 people signed up. You are welcome to attend the normal WOD class earlier that morning. Many of you have asked if we will be working out? The answer is yes! However, you are welcome to take the class prior as our workout will be more on the lines of testing followed by an optional WOD at the end.
Chris
Sorry if the comments were deleted once I re-posted this video from this morning. Mike, thanks for the kind words… Scott, are you kidding me with all these simple questions that you seem to make complex? You can have both, but you can’t maximize your potential in both at the same time. That’s what Crossfit is all about, trying to find that perfect combination of all things to make you the most fit you can be. Recovery is key, so answering you specifically… Do both classes!
Matt P
Scott- strength and stamina are not mutually exclusive. You can always have more of both.
brother mike
On Scott’s earlier question about maximizing strength and stamina- Chris has it right on- you can have both, but they are somewhat parasitic on each other.
If you look at elite athletes they peak for specific events and some of that has to do with timing several of the elements of fitness (endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy) so that they are at a specific equilibrium. It is difficult to maintain that equilibrium, in part because the type of performance required to compete usually tips the scales of the various elements and you need to recover, which also tips the scales.
Scott
Chris: thanks. I thought the questions were straightforward. Sorry if I approached them in a complex way.
In any case I intend to approach the adaptations as a way to reboot my current thinking about crossfit.
Cheers.
Scott
Great video by the way.
Ashley Latimer
Aubriana is ridiculously adorable. Such a professional!
Granpa John
Ditto to Olga and Scott’s earlier (deleted) comments – Thank you Chris for giving us an opportunity in “Toys for Tots” drive!
Olga – kittens are nice & soft
Scott – puppies are adorable
How about a goat? You can milk them, feed them almost anything. In the 3rd-world, a goat can keep you warm at night.
http://www.compassion.com/catalog/goats.htm
Scott
Baby goat! Maybe chickens. That way I can have chevre and eggs! Sweet.
Scott
Anyway, here’s something from the Xfit (AHEM Justin) Journal (which you should be subscribed to!) that talks about recovery.
http://journal.crossfit.com/2009/09/training-recovery-and-maximum-effort.tpl
brother mike
Since this went kinda to food (insert joke about kittens leading to food here), anyone know where to get non-chicken eggs? I have seen quail eggs at farmer’s markets, but I am looking bigger- duck, turkey, maybe emu (I guess if I get ostrich I can have friends over for breakfast). I have no nutritional data, just a bit of curiosity.
Steller
Bro Mike, maybe at the Sunday farmer’s market under Highway 50? I saw multiple-type egg stands at markets in Europe, but not here yet. But I also haven’t been to the Sunday farmer’s market recently, so maybe there’s an egg seller there now.
Douangchanh Lattasima
She is adorable!
brother mike
Hey, with the adaptations class coming, it might be a good time to pitch Beyond the White Board again (www.beyondthewhiteboard.com). It’s an online training log that allows you to keep track of your lifts, search your previous results, input WODs and compare your performance with others in the gym and in the world (for example a Fran time of 2:55 puts Aaron in the 95th percentile of 6,103 Fran times logged). With many expanding features to help you crossreference previous performances, enter how you felt that day (were you sore, etc), and study specific movements via the videos available. My favorite is the testimonial it generates:
My name is Mike. I have been CrossFitting for about 1 year and tracking my results on beyond the whiteboard for over 1 year. I usually workout around 5.4 times per week. I have posted 601 workouts and set 57 personal records. Along the way I have run 1,004,641 meters and lifted 220,301 pounds. I have also done 2,273 push-ups, 2,626 pull-ups, and 2,671 sit-ups.
Justin Riley
Stamina and endurance are related, but different. In the 10 general physical skills, “cardio respiratory endurance” is the ability of your lungs to uptake oxygen and expel carbon dioxide. Most people don’t know that ridding the blood of carbon dioxide is actually the limiting factor in performance more vs. oxygen uptake.
Stamina is the ability to utilize energy at the cellular level, or in the case of long exercise bouts, the ability to turn fat and oxygen into ATP (energy).
So cardio respiratory endurance can help create stamina for long bouts of exercise.
Endurance training has a negative impact on strength because the hormones involved and the energy pathways that tend to burn muscle mass.
Strength training can negatively effect long distance capacity because increased muscle mass creates more work and more demand on the system. Also people who train for strength, know that excessive long bouts of training ruin the recovery from strength training and diminish returns. In other words, really strong people are heavier and don’t spend time doing “cardio.”
However, strength training can improve long distance capacity to a certain extent, because stronger athletes can maintain more efficient form for longer periods of time.
The answer to the question is simple. Keep workouts short and intense. Mix exercise modalities in as many combinations as creativity will allow. Don’t worry about one capacity vs. another. Instead focus your efforts to overcome your biggest deficiencies.
Brian
If you want to read on the negative effects on high volume training look at http://www.zone5endurance.com. Some good reading.
Lesley Heller
Chris u have one great little girl. What an inspiration.
Scott
Justin: thanks.
Olga B
Excellent post, Justin.
Scott, during the recovery period, when your muscles are sore and shaky, but you need to get your Pickle Juice – you can use these tried and true tricks.
http://youtu.be/rWpXG530oY8
Lisa M.
I just went out and bought two toys today. Only 138 more. I don’t want to let Aubriana down!
Chris
Thank you guys for being so supportive of Aubriana’s goal. that’s the bonus! The real goal here is helping others who need it! Another good one is the COAT drive happening around town. Drop a coat off to a Swanson’s cleaners in the area and help them reach their goal. They are currently 15000 coats under their goal and that is terrible. Let’s make a difference if you can.
Ugg boots online
Oh yes…we have our annual favorites that we can’t do without! Peppermint cookies, butter tarts, peppernuts, gingerbread….and the list goes on. We don’t need them…but we love them!