Wednesday 150527

7 Rounds for time:
5 Deadlift, 305#(205#)
10 Pistols, alternating
20 Double unders

Post times to comments and BTWB

The face may be hidden but most of us can still recognize our favorite WODing soon-to-be mama, Monica. Who just happened to PR her bench press yesterday. Congrats Monica on staying healthy and strong and still hitting those PRs!!

The face may be hidden but most of us can still recognize our favorite WODing soon-to-be mama, Monica. Who just happened to PR her bench press yesterday. Congrats Monica on staying healthy and strong and still hitting those PRs!!

 

As the temperatures rise, should I be drinking more than just water? #electrolytes #whatsupwiththat

Summer is on it’s way and the Colorado temperatures are beginning to rise. And thanks to the “occasional” rain shower, lately it has also been kind of humid and muggy. To say the sweat production has increase would be a slight understatement. At this point just walking in the gym and looking at the board can generate some sweat coming down our brows. The increase in moisture in the air increases our risk of dehydration and heat related illnesses. That’s because when the air is humid, sweat can’t evaporate and cool us as quickly as it normally does. This can lead to an increased body temperature and the need for more fluids. The question becomes what fluids should I be drinking? Water is a definite but the fluid lost via sweating may need to be replaced with more than just that.

Several ions exist in the body, referred to as electrolytes, that work in conjunction with each other to aid in muscle contraction/ movement, temperature regulation, mental thought, and more. Sodium and potassium are two major electrolytes. When we sweat, we lose body fluids, the loss of fluids causes a change in the concentration of these electrolytes in the body. We can also lose some of these electrolytes with sweat. A big enough change in the concentration of these electrolytes can cause problems such has muscle cramps, excessive fatigue, slowed reflexes, nausea, and confusion, amongst other symptoms. Staying hydrated with water helps maintain this balance but if we experience excessive perspiration during long events, or events of high intensity, this can lead to the loss of sodium which may require the consumption of additional electrolytes. This can be done by adding them to the water we are already drinking.

Gatorade came into creation for this very purpose and back in the day Gatorade actually tasted pretty bad. It wasn’t meant to be a delicious, flavorful drink but rather a way to restore lost electrolytes. Over the years sugar was added to improve the taste. Sugar, unfortunately, has a side effect of helping cause dehydration. So when picking something to supplement our water we need to be careful not to pick something with too much sugar in it. NUUN tablets are electrolyte tablets that can be easily dropped into a water bottle, they come in many flavors, and no added sugar.

If you feel like you are drinking plenty of water, a good indication of this is pale yellow to clear colored urine, but you still feel kind of crummy, try adding some electrolytes. For me personally I alternate water bottles. The first is water, the second has a NUUN tablet, then I go back to just water. Don’t let the summer heat ruin your WODing good time, drink up.

Tuesday 150526

Bench press
1-1-1-1-1-1-1

Then 3 rounds of:
10 Bench press, as fast as possible, @ 50% of 1RM, followed immediately by 5 shoot thrus

Post weight to BTWB

David getting after "Murph" vest and all!

David and Shale getting after “Murph.” Great turnout as usual yesterday!

 

Now that the weather is getting better, at least as I type this it’s not currently raining, we are going to get more opportunities to get outside of the gym and workout outside.  I posted a blog about sprint training and the benefits you can experience and I’ve heard good feedback from that post.  Another short interval workout that can be done outside without any equipment is a hill sprint.  You do however need a hill.  BoxLife magazine posted an article on their site about hill sprints and the benefits.  Below are some of the key points as well as some workouts.  Click HERE for the full article.

Running up hills puts less pressure on the lower legs and joints in the lower legs.  Running uphill requires less impact when you land thereby lessening the impact your legs have to absorb.  Running downhill does require a significant amount of impact on the legs so the downhill portion should be done at a much lower intensity.  

When you run uphill your muscles have to work that much harder so it’s a great way to build muscles in your glutes, quads, hamstrings, and calves.  Hill sprints can also increase your testosterone levels while not elevating your cortisol levels which is important to muscle growth.  Here are a few workout ideas to get you started from the BoxLife Magazine article.

Steep Hill Sprints
-Find a relatively steep hill (7-10% grade)
-Sprint up the hill at maximum effort for 10 to 15 seconds
-Take 2-3 minutes to recover and walk down to the starting position
-Repeat for 8-10 sets
-Add weight vest/sandbag/parachute for added resistance

Bear Crawls
-Find a moderate to steep hill
-Bear crawl up the hill for 50-100 yards
-Take 2-3 minutes to recover and walk down to the starting position
-Repeat for 5-7 sets
-Add weight vest/sandbag/parachute for added resistance

Hard Hills
-Find a trail that includes a variety of climbs and descents
-Begin by running continuously over the terrain at a light to moderate pace
-When you approach a hill, try to attack it with maximum effort
-Use downward slopes as recovery
-Complete the trail or loop back for another run

Monday 150525

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to BTWB.

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

From TheMurphChallenge.com:
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. 

Happy Memorial Day, everyone.

Sunday 150524

For time:
50 Calorie row
40 Wallballs, 20#(14#)
30 Burpees over rower
20 Handstand push-ups
10 Muscle-ups

Post time to comments or BTW

GO BANANAS B-A-N-A-N-A-S!

GO BANANAS B-A-N-A-N-A-S!

YUM ALERT!!

I have a confession…. I love bread!  I doubly love banana bread!!!  This recipe is a great way to marry my desire to not limit my grain intake AND have bread (and stave of my sweet tooth a little bit)!!  Recipe courtesy of Arrowhead Mills

BANANA BREAD with Coconut Flour

Ingredients
• 1/2 cup Arrowhead Mills® Organic Coconut Flour
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 6 eggs • 1/2 cup coconut milk
• 1/4 cup Spectrum® Organic Coconut Oil (or unsalted butter)
• 2 bananas (smashed)
• 4 tablespoons SunSpire® dark chocolate chips

Preheat the oven to 350°F. In a medium bowl, sift the dry ingredients – Coconut Flour, salt and baking soda. In another bowl, beat the eggs, coconut milk, coconut oil and banana. Slowly pour the wet ingredients over the dry and blend until both are fully combined. Fold in the chocolate chips. Pour into a greased loaf pan. Bake for 30 minutes or until a toothpick comes out clean. Let cool and serve to friends

Saturday 150523

Partner “McGhee”
As many rounds as possible in 30 minutes of:
5 Deadlift, 275#(225#)
13 Push-ups
9 Box jumps, 24″(20″)

*1 person works at a time. Partner 1 will complete a whole round while partner 2 rests, then switch. Partner 1 will then rest while partner 2 completes a full round, then switch again.

Post rounds to comments and BTWB

#teamverve's favorite Momager, the one and only Danielle Dangoia. Thank you for all your help during Regionals. You are huge part of what makes us successful. You rock lady!!

#teamverve’s favorite Momager, the one and only Danielle Dangoia. Thank you for all your help during Regionals. You are huge part of what makes us successful. You rock lady!!

 

What is going down in the land of Verve, you ask.

Plenty.

*Monday is Memorial Day, Verve will have a limited class schedule, please make sure to sign up on MBO to reserve your spot in class.

*The WOD on Memorial Day will be “Murph”. We would like to invite all current/ former military personnel to join a class at no charge. If you do not have any CrossFit experience, that’s okay, please be prepared to have the workout modified slightly, however you will still get quite the sweat on!! If you have gear/ vest you would like to wear, please bring it. We ask that you show up 10 minutes prior to the start of class to meet the trainer and sign a waiver.

*Our next free intro class will be Saturday June 6th at 8am. Got friends or family that have been expressing an interest in CrossFit? This is the perfect class to bring them to!!

*Our next foundations will start the following Monday, June 8th, at 7pm. Foundations runs for 2 weeks M/T/Th at 7pm. This is for new members to learn the 9 foundational movements as well as the 2 Olympic lifts in a group atmosphere.

*Verve is hosting a Level 2 Seminar the weekend of June 13th-14th. Verve will have an early morning class and then be closed for the rest of the day.

*Looking for something to do on that weekend since the gym is closed? The Cherry Creek Triple Threat will be going on that weekend. Verve has several teams registered, come out and cheer them on!!

See? I told you there was a bunch of stuff. Have an awesome weekend everyone!!

Friday 150522

3 Rounds for time:
400m run
20 Clean & jerk, 95#(65#)

Post time to comments or BTW

Best fans ever!! #teamverve cannot thank you all enough for your support in every way!!

Best fans ever!! #teamverve cannot thank you all enough for your support in every way!!

After Snatches on Thursday, I heard many people say “I wish my Snatch would go up”.  If a geenie popped out of a bottle and offered me 3 wishes, I am not sure one of them would be for a bigger Snatch, but we don’t judge.  The good news is, you don’t have to wish for it, you just have to put in a lot of quality work.  I was looking for some good tips for increasing those numbers, and I came upon the following article.  Before you dive into this article, I want to make sure you know that practice DOES NOT make perfect, especially with Olympic lifting; PERFECT PRACTICE MAKES PERFECT.  You will see that training consistently is mentioned often, but it must be quality training with good movement.  If you aren’t sure, just grab a coach!

20 Tips That Will Make You Better at Olympic Weightlifting – Chet Morjaria (Breaking Muscle) *with some notes from Anna*

1. More Hips – This is pretty much the only cue I was given for my first eighteen months as a lifter, and for good reason. This is the fundamental premise of Olympic weightlifting. Hit full extension of the hips, and everything else will flow (literally). 

2. Delay the Pull - Take a look at a frame-by-frame photo analysis of any top-level weightlifter. See how high up the thighs the bar is before he or she starts the second pull. Now take a look at where you start your second pull. See my point? **chalk the center of the bar, when you do your lift, see where the bar leaves a chalk mark – mid-thigh or hip?**

3. Squat More - Yes, you. Do more front squats. Do them heavier and more times per week. Do I really need to list the benefits? Okay, then: increased leg strength, better body position under the bar, increased confidence in getting under the bar, and simply being able to get up from those lifts that currently pin you to the floor.

4. Finish Your Pull – I’m happy you are in a hurry to get under the bar. But just like a bad George Michael song, “You’ve got to get up to get down.” (If that reference doesn’t mean anything to you, then ask your Mum/Dad/British friends). Give that bar enough upward momentum and you will have more time than you realize to get your ass down there.

5. Keep It Close - That bar should remain close to you throughout the lift. It should make contact with your thighs and brush up your top. If those feelings are alien to you, you need to ensure the bar is closer to your body.  **you should lift your t-shirt with each lift giving the world a show**

6. Keep Control of the Bar – For many beginner lifters there is a point after you have reached full extension where “the magic happens” and you somehow end up underneath the bar. The reality is there is no point in the lift where the bar is out of your control. If you feel like there is, you probably need to be pulling down under the bar at that point.

7. Consistency of Technique – Once you have these points down, get them consistent. Why do you think weightlifting competitions for young lifters award points for technique? It is first and foremost in the timeline. After that comes consistency of technique – being able to be hit the correct marks the majority of the time. Only then should intensity be a focal point.  **this is where perfect practice makes perfect.  Practice at lighter loads with great technique and note when your form starts to break down.  Consistently train at that weight right beofre your form breaks down**

8. Hit the Actual Lifts Often - Remember, everything you are doing is to make you better at the snatch and the clean and jerk. These are your competition lifts. Assistance lifts are important, but they are a means to an end. *Grease the groove**

9. Hit the Percentages Mostly - Struggling to hit your max lifts with consistency? Work the numbers. Get some reps in at high percentages of your max instead of going straight for max every session.

10. Go (Very) Heavy Often – Having said that, make sure you are hitting max singles on a regular basis. Your body needs to learn how to lift these and push past them.

11. Be More Patient - There is little point in yanking (technical term) the bar off the floor, only to end up in a compromised position for the second pull. The sole purpose of the first pull is to set you up for the rest of the lift. Take a little more time off the floor to make sure you are prepared.

12. Be More Aggressive – Once you are able to hit all the key positions consistently, unleash the beast. Get aggressive and become fast. No, faster than that. Simply continually striving to be quicker and more aggressive will help you. *Focus all of yor energy on that ONE lift, not about your work stress, your previous missed lift, nothing other than KILLING the lift at hand**

13. Consistency of Lifting – Like anything, if you want to get better at Olympic weightlifting, you need to devote the time and effort to make it happen. Hitting a few cleans in an open gym session once a week does not earn you the right to complain your lifting isn’t going anywhere.

14. Deload – Do not underestimate the importance of taking regular, planned deload weeks. Pay heed to these weeks and they will help you to progress faster, not slower. Give the sport you love some space when she needs it. It’s all about the long game.

15. Seek Expert Guidance – Practice does not make perfect. Perfect practice makes perfect. Seek out a good weightlifting coach early on in your lifting to practice good habits. Get in front of this coach regularly and often.

16. Mobilize – Are you guilty of going straight into your lifting after a few air squats and perhaps the odd power snatch? You are limiting your poten**tial as a lifter, not to mention asking for injury. 

17. Wear Lifting Shoes - So far, I have never seen a lifter who doesn’t look better after wearing weightlifting shoes. The clue is in the name. **Use these for the Olympic lifts and accessory lifts such as Front Squat, Overhead Squat, Jerk

18. Compete – Strange things happen on the platform. As a student of weightlifting, you owe it to yourself to test your learning. You will likely find that you learn a lot about yourself through the experience too.

19. Seek Virtuosity – If you want consistent gains (and this includes minimizing injury), you need to seek mastery of the movement every step of the way. This will ensure you build the relevant strength on a basis of solid technique.

20. Enjoy the Journey – This sport is fun. Sure, it can be a demanding, frustrating, and even perplexing process at times. But it is also extremely rewarding. It’s not all about those goddamn numbers. Enjoy the journey!

Thursday 150521

Hang squat snatch
1-1-1-1-1

Then, every minute on the minute x 10 minutes:
20 Double unders
1 Hang squat snatch @ 70% of 1RM

Post loads to comments and BTWB

Trina and Marc welcomed the beautiful Yana Éde Ruhland into this world May 19th. Mom and baby are happy and healthy!!

Trina and Marc welcomed the beautiful Yana Éde Ruhland into this world May 19th. Mom and baby are happy and healthy!!

 

It’s a push-up, it’s just not a Crossfit push-up. By Courtney Shepherd

Yesterday I posted about how to improve our push-ups by making sure to perform the push-up correctly. The blog highlighted the standard, or full range of motion, for the push-up as being chest touching the ground to locked out elbows. And somewhere in the middle a few jokes may have been made about how some of us may not always train to this full range of motion standard. The question some of may even ask is, why is that the standard for the push-up? 

A while back I worked out with a friend; we were on the road and came up with a nice little travel WOD. The WOD had several body weight movements including push-ups. My friend did not belong to a Crossfit gym. In the last year though, she had done workouts from the main site and considered herself hip to the ways of Crossfit. So the WOD began, we were off and running. During the WOD I happened to look over and noticed my friend’s push-ups were not full range of motion. In fact her chest was nowhere near touching the ground. As we continued, I alternated giving words of encouragement with words of correction: “get your chest to the deck lady, you got this!” When she finished her last push-up she stood up, looked at me, and said, “It’s a push-up, it’s just not a Crossfit push-up.” Asphincter says what?? My workout was officially done, I was now starting a new one where I attempted to wrap my mind around what I had just heard. Was there a difference between a push-up and a “Crossfit push-up”? Where did the original standard for a push-up come from? Who invented the push-up?

Well, after doing some research (i.e., looking at Wikipedia) I found there is no one person who is given full credit for inventing the push-up or for establishing a “standard”. Here is what I did find: in the dictionary a push up is described as “performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes.” If you take a moment to review Dr. Kelly Starett’s brilliant tome, Becoming a Supple Leopard, he makes several references to “the bottom position” without saying what said bottom position is. The same goes for my search of Carl Paoli’s GWOD site and his many videos taking athletes through the push-up progression. Mind you in both sources all demo-ed push-ups involve the chest coming in contact with the ground. I turned to the Crossfit Journal next. In an article titled quite simply “The Push-Up” by Greg Glassman, written in March of 2003 I found this little gem: “ So ‘what is an honest push-up?’ An honest push-up moves slowly from full extension to a point of maximum depth without ‘reaching’ for the ground or perturbing the body’s taut, rigid, straight-line posture, and then returns rigidly to full extension.” Later in the article Glassman also states “If performing push-ups on the floor we start our athletes from flat on the floor with nose, chest, pelvis, and thighs – as much of the body as possible – making contact and then begin.” I think we are getting closer to an answer but I guess somewhere I was just hoping I would read the words “chest to the deck” to really solidify my point

I’m sure if I searched more exhaustively I could eventually locate some more solid, substantial answers, like what is the standard for the push up and who set it? And that’s when it hit me like a brick. The standard for the push-up was set by LIFE. CrossFit is “Constantly varied, FUNCTIONAL movement, performed at high intensity”. The movement standard for the push-up is: when life knocks you on your face, push yourself up. What is more functional then that? So let’s revisit my friend’s statement about “it’s a push-up, it’s just not a CrossFit push-up”, I guess she was right. The difference between the two is the functionality of them. I’m training for life and whatever it chooses to hand me. So I guess this means I should take my push-up all the way to the ground a.k.a. a “CrossFit push-up”, as I have never known life to knock me down “close enough” to the ground. You may try to practice your push-ups with your chest hovering above the floor, but don’t be surprised if you here me yelling “GET YOUR CHEST TO THE GROUND!!” in the background, I want you ready for life too. You’re welcome.

Wednesday 150520

3 Rounds for time:
14 Toes to bar
7 Thrusters, 135#(95#)

Post times to comments and BTWB

Matt's post Regional celebration might have included a few tacos. And a few margaritas.

Matt’s post Regional celebration might have included a few tacos. And a few margaritas. Congratulations on your first Regional experience Matt, you killed it!!

 

What’s the deal with the push-up? How can I make mine better?

The push-up is one of the most used movements used in CrossFit. Yet, at the same time, is one of the most commonly mis-used movements by athletes. Why? For all it’s beauty, many athletes allow themselves to get away with subpar form and technique, thereby never really advancing at the movement, and never really garnering the benefit found therein. The push-up tells a lot about our ability to recruit shoulder muscles the way we want to, in much the same way that an air squat allow us to demonstrate the ability (or lack thereof) to recruit tension and strength through the hips and knees.

Just like with any movement, it starts with the spine. Do you know how to brace your spine? Most of us would simply squeeze our belly and gluteus, right? Yes. But, for some reason, when we move the body to parallel with the ground, that task becomes exponentially harder. After that, the question becomes whether or not we have the ability to wind up the hands, wrists, elbow, and shoulder in proper positions. What we are looking for are positives cues, instead of pathological cues. Instead of saying, “I did push-ups today and my shoulder//elbow/wrist/spleen hurts,” we want to say, “While doing push-ups I felt myself in good positions.” So, let’s define these positive cues:

1) Hands at shoulder width, fingers pointing straight ahead. Your feet are together. Now, squeeze your gluteus. Have your shoulders just slightly behind your hands.

2) Imagine your hands are trying to twist a hole into the ground to the outside of each respective hand. You should notice the “armpit” of your elbow start to twist forward. As this happens, the shoulders will slide forward to being directly on top of your hands.

3) As the push-up begins, concentrate on keeping the forearm’s at vertical, and the weight centered on the middle of the hand. This helps load up the strongest muscle groups, the pecs and the triceps. Along with helping you get your swole on, the pecs and triceps, when engaged, keep the shoulder in a strong, healthy position (Again, positive cues. If you can feel the right muscle groups firing, you’re probably doing something right!)

4) As your chest continues toward the ground, keep your glutes’ engaged, belly tight, and forearms as vertical as possible. If we took a photo of you from the front, your elbow would be stacked over the wrist. Tap your chest on the ground.

5) As you drive up, all positional cues that we fought for on the way down should be maintained on the way up. Back is flat, belly and butt tight, shoulder blades retracted (squeezed together).

6) Finally, extend the elbows to complete lock-out. During a workout, you may have heard a coach advise on more than one occasion to lock your elbows. Why? Because we know what a locked-out elbow looks like, and you ain’t looking like it. So lock it up! Often times we’ll see a scenario where, during the workout where an athlete is linking many push-ups together. Then, in an attempt to bust out a couple more reps, the athlete will rest in a plank position, or push themselves back to a “pike” position, often, at this point, demonstrating a good lock out. So, we know you have it in you.

The push-up tells us a lot about your body to perform the other pressing movements, such as the bench press, shoulder press, and push jerk. Finding positive cues in this “simple” movement will help prevent you from feeling pathological cues from other pressing movements, such as, “my shoulder has an owie,” or, “I need surgery on my torn labrum.”

*Information in this post was referenced from the book “Becoming A Supple Leopard”, by Kelly Starrett.

Tuesday 150519

4 Rounds with a 4 minute running clock:
Row 500m(400m)
With remaining time, as many kettlebell swings as possible, 32kg(24kg)
Rest 2 minutes between rounds

Post reps to BTWB

team verve

Team Verve. Trey saw a butterfly right as the photo was taken.

Every now and again we all experience little bumps and tweaks.  Given the type of movements and exercises we put our bodies through, it’s only natural that sometimes our joints are going to feel sore.  The good news is that remaining active is one of the best things we can do to promote healthy joints especially the knees.  

Multiple muscles overlap the knee joint, including the calf, thigh, hamstrings, and quads.  Given that all those muscles overlap at the knee, taking care of the muscles will also promote healthy knees.  If you are experiencing tweaked knees consider adding these mobility exercises into your routine.  

Wall Calf Stretch: heel on the ground and toes up high on the wall.  Keeping your leg as straight as possible, lean toward the front leg and hold at the deepest point of the stretch for 5 seconds, during the relaxing period try moving closer to the wall.

Calf Smash With Lacrosse Ball: Instead of simply placing a lacrosse ball under your leg that is lying flat on the ground, bend your knee and place the lacrosse ball between your calf and hamstring.  Pull your shin in and rotate your foot in different directions to create space in the knee joint. 

Quad Foam Roller Stretch:  Pretty straight forward and done quite often in our classes.  It’s good to know that the quad roll out also benefits other parts of the body than simply just making our quads more supple.  

Wall Hamstring Stretch: Lying face up, prop one leg flat against a wall with your foot flexed, you can also use a band if you don’t feel like propping up against a wall or don’t have a good space that works.  Contract and relax in alternating 5 seconds periods.  We should feel this all down the leg beginning in the knee and working towards the glutes.  The hamstring can cause and alleviate knee pain more than we think so make sure to try stretching them if your knee is feeling less than perfect.  

Make sure to take care of all the leg muscles if you are having knee pain.  The knee is intersection for a lot of leg muscles so give them all some attention and see which works best for you. 

Monday 150518

Supine ring row
5-5-5-5-5

Then, tabata, :20 of work, :10 rest, alternating between exercises:
Bent over row, 75#(55#)
Good morning, 75#(55#)

Post weight to BTWB

 

Shale looking good with some weight overhead.

Shale looking good with some weight overhead.

You know what’s better than a hot cup of coffee or a glass of iced coffee?  Nothing!  Sorry to all my friends and readers that don’t indulge, but the below is going to be about the benefits of drinking coffee.  I love coffee.  At night when I’m falling asleep in bed, my last thought is sometimes about the morning and the wonderful nectar I’ll be consuming when I wake up.  Fresh coffee plus heavy whipping cream equals a great start to my day!

There are tremendous benefits to consuming coffee as well.  Use the comments to dispute any of the below but tread lightly, that’s coffee you’re disrespecting and it’s friends are many.

Coffee can help you reduce muscle soreness and recover faster:

A study had women consume 5mg of of caffeine, about 2.5 half cup of coffee, at the 24 and 48 hour time frame after a muscle damaging workout.  They also had a placebo group involved in the study as well. The group that consumed the caffeine reported between 26 and 48 percent less muscle pain than the placebo group.  Maximal strength recovery was also faster.

Coffee can increase your metabolic rate:

According to evidence, coffee can increase your metabolic rate by anywhere from 3 – 10 percent.  Coffee can also modulate blood sugar and improve insulin sensitivity.  This doesn’t mean that coffee is the magic weight loss solution most of the world is in search of.  If adding coffee is the only difference made in a diet, body composition is likely to not change.  

Coffee can be used for a great endurance performance boost:

In a time trial of elite 1500 meter runners, the runners that consumed coffee ran an average of 4.2 seconds faster than the placebo group in the study and the best time was 17 seconds faster with coffee.  

So how do we get the best results from coffee?  Well most people become habituated to coffee, this means you’ll get the greatest performance boost if you don’t consume it daily.  If you’re going to use coffee as a performance booster for a competition, it is recommended that you stop consuming it 5 days prior to the day of the competition.  That sounds like a difficult 5 days to this trainer, but perhaps it’s worth a shot.  

For the full article the above was referenced from as well as links to the references used in the studies, click HERE.