If you've been with us for a while, you have hopefully read this article at least once. The rest of you, enjoy.
What is Fitness? Being able to run a marathon? Deadlifting double your bodyweight, or more? And just who defines what fitness is?
In the first article ever published in the CrossFit Journal, Greg Glassman, founder of CrossFit, tackles the subject. The article is almost ten years old now, and ten years from now will be just as relevant. Following is the opening of the article. The rest is of the article is available here as a free download. While you're there, go ahead and get a subscription to the Journal - it'll be the best $25 you've spent all week! Post your thoughts to comments. The links that were originally posted in this article are all dead - sorry.
What Is Fitness and Who Is Fit?
Outside Magazine crowned triathlete Mark Allen “the fittest man on earth”. Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination.
Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines “fitness” and being “fit” as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.
Bill & Wes building strength, stamina, endurance....
The Mid Atlantic Regionals took place this past weekend in suburban DC. It was an interesting competition, with some records set, then broken, and some stellar performances put forth by many athletes.
Gretchen Kittelberger will be returning to the Games for the second time. Gretchen is a CFBB favorite, as she trained at CF Charlottesville for years, and after years as a Division 1 gymnast, she was more than qualified to visit our box for a gymnastics seminar back in February. She's a local competition dominatrix. Gretchen finished 3rd this weekend at Regionals, with veteran Christy Phillips and new-comer Jenn Jones rounding out the top 3. Jones set a world record for Diane (21-15-9 DL 155/HSPU) with a blistering 2:20!
On the men's side, Ben Smith dominated the field, and Nate Schrader and Brian Quinlan filled the remaining spots to represent the Mid Atlantic Region at the Games in July.
I've judged most of these athletes. The two women I've judged were stellar athletes, meaning that they responded well and respected my decisions as a judge. I'm partial to Gretchen simply because I know her and have competed against her. I've judged two of the men. One was great, one was cocky and full of himself. I'm cheering for the one who was great.
Lots of good responses yesterday to Jesse's post about goals....but not enough! Come on folks let's hear it - what's going to motivate you? Going to the beach, upcoming doctor's appointment., just want to get a pull up? Sound off!
As a child of the "Generation of Entitlement" I can't help but draw parallels to my experiences growing up and my journey as a CrossFitter. The struggles we encounter growing up, in day-to-day life, and in the gym all help to shape and mold us into the people and athletes we are. Those who take the easy road ("I'm a winner", low intensity exercise, etc.) enjoy the convenience of not having to deal with "Fran lung" or walking gingerly down the stairs for 3 days post- "Murph". They also never experience the satisfaction of a hard day's work chased with a nice adult beverage and a hunk o' meat at 6 on a Friday evening.
With that being said let's talk about goals. Anyone want a sub 8:00, 7:00, or even 6:00 mile? What about a 1 rep Clean & Jerk max? Performing a girls named WOD as Rx? 1, 5, 10, or even 20 Pull-ups? Post your goals for the summer to comments, and let's revisit them in the fall.
Today we reach into the internets to bring you a unwitting guest blog from Andy Petranek of CrossFit LA, and a video by Kelly Starrett of San Francisco CrossFit. You hear us talk about all the time during warmups, strength and WOD's - We want FULL RANGE OF MOTION!! But what is that? Read on and keep squatting.
How much ROM is enough?
Have you thought about it? You see people all over CFLA mobilizing, stretching, rolling around on foam rollers and lacrosse balls to increase their ROM (range of motion). Have you ever asked yourself the question why? I mean really... do you stretch just because you've heard it's good for you, or because for the couple of minutes you do it twice a week actually do feel good (when you're done)? And what, exactly, should you be able to do with the flexibility you gain? Once you've gained some, how do you know how much is enough? Do you look at someone that is "really flexible" in the gym and think that you should be able to do that (splits, pancake, etc)? Or is there some number in a book somewhere that gives you the "right" answer for each joint in your body?
Is it possible that it's much simpler than that? Could your ideal ROM be determined by your functional ability to perform various functional movements... like the squat, deadlift, or overhead press? And, if you're competing at higher levels in CrossFit or need more ROM for specific movements in your sport, those movements dictate your requirements? If so, then it's probably slightly different for everyone. Can you squat easily? If not, what holds you back? Can you bend over with an arched back and slightly bent knees and pick something up off the floor without losing your midline stabilization? If not, what holds you back? You'll find your own answers, and those will help you determine where to put your efforts for the 5 minutes you spend each day mobilizing.
In the video below from the mobilitywod, K-insightfullyfunctional-Star discusses this topic - insightful to hear the thoughts of a guy who's treated ROM issues in tens-of-thousands of athletes. Watch it. Worth it!
John McBrien, one of our former coaches and Head Coach for CrossFit Endurance, paid us a visit this past Saturday morning! From the CrossFit Endurance seminar, athletes performed a 10-minute AMRAP in teams of 3: Run 200m, burpees and plank hold (team with the most burpees is the winning team and you can only accrue burpees during the time that your teammate is running...switch positions when the runner returns to the gym...) Add up the burpees!
Then, for cashout, perform couch-stretch - 2 minutes per side - work the squat at the end of each timeframe - test and re-test the squat. Mobility with context rather than stretching for the sake of stretching...
Thanks McB - we love and miss you...
Mobility work post WOD with McB...couch-stretch...yowza!
Check out the seafood ladies at Indigo Farms - they are in Blacksburg on Thursdays...here is their schedule...
10:30-1:30 Draper Road, near Airport Road (in the residential area).
2:00-2:15 YMCA Building on North Main
3:30-5:30 On Progress St. in parking lot diagonal from Fire Dept.
If you have garden space, now is the time to get greens into the ground! Lettuces, kale, chard, spinach, arugula, etc - all of these greens like cooler weather! You can also plant root veggies now - beets, turnips, carrots, radishes, etc...
Paleo Seafood and Salmon Chowder: (From Caveman Strong...)
Ingredients:
15-20 raw shrimp (lrg)
3 slices of bacon or 3 oz of pancetta, diced
1 small onion finely chopped
1 teaspoon dried dill or 1 tablespoon of chopped fresh dill
1 bay leaf
black pepper to taste
1/8 tsp of cayenne pepper or to taste
2 stalks of celery finely chopped
1 1/2 to 2 cups of chopped peeled turnips or small cauliflowe florets
1 1/2 cups of chicken stock or organic chicken broth (BOX)
5-6oz salmon filet (organic)
1 can of unsweetned coconut milk
dill to garnish
Instructions:
#1Cook bacon in large saucepan over med – low heat when the bacon releases the fat and onion, dill , bay leaf , black pepper and cayenne pepper and cook until the bacon is almost crispy.
#2Add your celery , cauliflower and chicken broth simmer until vegetables are tender and 5 – 7 minutes .
#3(Optional: I poached the fish before adding it to the soup, so the soup wouldn’t taste too “fishy” for the kids. ) In a med saucepan bring 3 cups of water to boil. Add shrimp to boiling water for 10 seconds, remove then add to soup. Add salmon to boiling water for 5 mins, remove, chop in bit size pieces and add to broth.
#3 Remove skin from salmon and chop in bit size pieces, add to soup along with the raw shrimp (peeled).
#4 Simmer slowly stir in coconut milk, bring to boil and then simmer for approx. 10 minutes.
We have new CFBB T-Shirts in with some familiar folks starring as our models! Shirts are $24.95 and have two different messages on the back: "Better Than Yesterday' and "School of Family Fitness". Pick one up after class today! All old CFBB t-shirts are still on sale for $15...
Our new boxes are great, and they're working out well for us. If you notice that your box is a little wobbly, it's most likely because it's on an uneven surface on the floor. Switch things around, and your box jumping life should become more steady.
PLEASE, please, please, don't drop bars with 10 or 15 pound plates on them. These plates will warp, then crack, and eventually lose the ring with repeated abuse. If you need to create a 65# bar, it's best to put 25s on a 15# bar. We will be getting two new 15# bars in May ...
Put stuff away, and clean up after yourself. If you are a particularly sweaty person, as many of us are bound to be as the weather heats up, please wipe down your equipment. No one wants to use an AbMat that has your dried sweat on it! There are Lysol wipes available for this type of clean up. Blood ... talk to your coach.
The med ball you're using for a depth gauge didn't do anything to deserve the beating you're giving it by smashing in to it with your a$$ each time you squat!! It's a depth gauge, not a trampoline! Next time your coach sees you bouncing, it might just get kicked out from under you!
Retail
New shirts are in! They came in late last night, so we have no pics, but they are available, and they are nice! We'll post pics tomorrow!
We have some new Paleo Treats ... they are in the glass-front fridge in the lounge. Please be sure to indicate which variety you're getting, as they are all different prices.
Please be sure to clarify what type of Paleo Kit you're getting. There are grass-fed varieties and bar v. cereal varieties.
Along the same lines, please be clear about what type of shirt you purchase. "women's medium" doesn't help us with inventory. Who is the mystery strong woman?
My weight has yo-yo'd between 200 and 230 for the last 10 years or so. Translation: between 20 pounds overweight and "Damn, you're fat." With moderately high blood pressure and elevated cholesterol levels, my doctor tried to get me on medications for both - while I was in my 20's! Enter CrossFit Blacksburg. I started out training twice a week for six months and noticed some solids gains in my strength and conditioning. When 2011 rolled in, I decided to challenge myself to come in even more frequently, and my times have continued to come down and my lifts keep getting heavier. When I actually began to eat somewhat "paleo," my weight started to come down too - I'm at about 190 right now, and I haven't heard another peep out of the doctor about those pills! At 32 years old, I'm as fit as I've been since high school, WAY stronger, and I'm still improving each week.
.jpg)
.jpeg)
