Aug 18 - Tues

The Youth Fitness Ride is coming....
are you ready???

Warm Up:
500m Row
10 Spider Jumps
20 Ab Mat Sit Ups
10 Jumping Jacks
(3 Rounds)
WOD:
150 Deadlifts

• M = 185, 135, 95
• W = 135, 95, 65

Monday - Aug 17

One of our own...Amy Robbinette (CFAI Level 1 Coach) running up a mountain
in Lake Placid this past weekend.

Amy...you forgot your dumbbells!!!! Go back down and get them!

Warm Up:
800m Run
20 Air Squats
5 Burpees
2 Frankenstien Walks
1 lap around Monkey Bars - w/partner heavy bag
(2 rounds)
Skill:
Clean
WOD:
30 KB Swings
30 Cleans
30 Hip Extensions
30 Pull-Ups
30 Second Hand Stand
30 Deadlifts
300 Jump Rope

• Men's bars - 135, 95, 75
• Women's bars - 95, 75, 55
  

Same to you Pam!!!

What DO endurance athletes eat? (taken from www.robbwolf.com)

The author recommends that individuals who wish to succeed at BUD/S should “…learn to eat like an endurance athlete”. The seems like sound advice until one realizes there is NOT solid consensus in what that actually means! One might assume this to mean an exceptionally high carb, grain based diet and in fact this does reflect the diet of many top endurance athletes, but by no means does it reflect ALL endurance athletes. In particular several of the worlds best regarded, highest paid and most successful endurance coaches employ nutritional strategies quite consistent with the Zone. Joe Friel who has authored more than 10 endurance oriented books including: The Triathletes Training Bible, The Cyclists Training Bible, and the Paleo Diet for Athletes (co authored with Prof. Loren Cordain) has coached athletes at the Olympics and World championship level, and was founder and past Chairman of the USA Triathlon National Coaching Commission. Joe is quite successful and highly sought after for his coaching not only of the technical elements of training but also for his nutritional approach. What IS that approach? A moderate carbohydrate, grain-free paleo diet sliced and diced into approximately 30% protein, 30% fat and 40% carbohydrate. Joe DOES alter fueling somewhat during races and to emphasize post workout recovery, but his basic approach is quite at odds with what Caviston seems to imply. Here is an excerpt from the Paleo Diet for Athletes in which Joe describes his experience switching from a standard high carb, low fat, grain based diet to a paleo/Zone diet:

“I have known Dr. Cordain for many years, but I didn’t become aware of his work until 1995. That year we began to discuss nutrition for sports. As a longtime adherent to a very high-carbohydrate diet for athletes, I was skeptical of his claims that eating less starch would benefit performance. Nearly every successful endurance athlete I had known ate as I did, with a heavy emphasis on cereals, bread, rice, pasta, pancakes, and potatoes. In fact, I had done quite well on this diet, having been an All-American age-group duathlete (bike and run), and finishing in the top 10 at World Championships. I had also coached many successful athletes, both professional and amateur, who ate the same way I did.”

“Our discussions eventually led to a challenge. Dr. Cordain suggested I try eating a diet more in line with what he recommended for one month. I took the challenge, determined to show him that eating as I had for years was the way to go. I started by simply cutting back significantly on starches, and replacing those lost calories with fruits, vegetables, and very lean meats.”

“For the first two weeks I felt miserable. My recovery following workouts was slow and my workouts were sluggish. I knew that I was well on my way to proving that he was wrong. But in week three, a curious thing happened. I began to notice that I was not only feeling better, but that my recovery was speeding up significantly. In the fourth week I experimented to see how many hours I could train.

“Since my early 40s (I was 51 at the time), I had not been able to train more than about 12 hours per week. Whenever I exceeded this weekly volume, upper respiratory infections would soon set me back. In Week Four of the “experiment,” I trained 16 hours without a sign of a cold, sore throat, or ear infection. I was amazed. I hadn’t done that many hours in nearly 10 years. I decided to keep the experiment going.”

“That year I finished third at the U.S. national championship with an excellent race, and qualified for the U.S. team for the World Championships. I had a stellar season, one of my best in years. This, of course, led to more questions of Dr. Cordain and my continued refining of the diet he recommended.”

“I was soon recommending it to the athletes I coached, including Ryan Bolton, who was on the U.S. Olympic Triathlon team. Since 1995. I have written four books on training for endurance athletes and have described and recommended the Stone Age diet in each of them. Many athletes have told me a story similar to mine: They have tried eating this way, somewhat skeptically at first, and then discovered that they also recovered faster and trained better.”

There are many points to be learned from Joe’s experience switching from the standard high-carb, low-fat, grain based diet to a Paleo/Zone diet. I’ll get to all those points in due order but the primary point which must be made at this point is that Caviston’s recommendation to “learn how to eat like an endurance athlete” may in fact be true, however it illustrates the need to question whether Caviston actually knows what that MEANS. Elite level coaching is quite far afield from the world of special operations military in a very important point: Coaches are paid based on their success, special operations communities succeed often times INSPITE of their training. In a scenario like BUD/S and SQT there is a supply of highly motivated, driven individuals in EXCESS of need. Given this fact one need merely apply sufficient pressure to weed the herd to sufficient numbers for the current needs. Coaches by contrast live or starve based on the results they achieve for their PAYING clients. Joe Friel and an ever-growing number of coaches at the elite level understand that the high-carb, low-fat diet is NOT the best route to optimum performance, to say nothing of health and longevity. A pithy counter point to Joe’s story and his success with his athletes would likely run along the line: “This is just anecdotal information…we need SCIENCE to show us the way…” As a former research scientist I can see both the wisdom and the fantasy inherent in this sentiment, but since Caviston brought one “scientific” study looking at the Zone in an athletic performance setting we certainly need to address those findings and learn a little about the limitations of Empirical findings devoid of technical understanding.

Sat - Aug 15

Coach Lane with CrossFit founder Greg Glassman -
back in 2006 - when it first began for
CrossFit Amelia Island

Warm Up:
300 Jump Ropes
500m Row
30 PVC Pass Throughs
30 Sec Handstand
(2 rounds)

Skill:
OHS
WOD: "Nancy"
400m Run
15 OHS
(3, 4, or 5 rounds)
Dudes = 55, 75, or 95 lbs
Ladies = 25, 45, or 65 lbs

LT and Doug with CF Basic Barbell Coach Mark Rippetoe in 2007

Fri - Aug 14th

Say you love 'em....

Warm Up:
800m Run
30 Hip Extension
Duck Walk around the room
100 Jump Ropes

WOD:
High Bar Back Squat
5-5-5-3-3-3-1-1-1

Thursday - Aug 13

WHAT A FUN DAY!!

NOW FOR SOME AB WORK...

15 WallBall Situps

50 Abmat Situps

15 GHD Situps

50 Leg Raises

15 Knees to Elbows (KTE)

50 No mat situps

Hold Plank 15 seconds 5 times

50 Abmat situps for time

Aug 12 - Annie Gone "Nuts"

Why do we CrossFit?

CF'er Mark McDonald (6pm class) found out why recently in Glacier National Park when his party stumbled accros this Grizzly. I guess we don't need Mark to explain why his 400m time was quicker last week than every before!!! :-) CF Works! (especially with added motivation) Question: Mark...when exactly did you decide to 'take the picture'?

WOD:
200m Row
9 Hang Power Cleans
1 Ascent Cargo Net
2 Trips on Hopscotch Ladder
200m Run
Hop over the Pommel Horse
9 Dips
5 Tire Flips
9 Pull Ups
1 Ascent Rock Wall
(3 or 4 rounds)

Huge Happy Birthday to Andre! 34 years young.

I can't help get excited about this photo!!! Andre...your family is so creative! I know it is your birthday....but this means so much to your Coaches. To us...this means - it is working. The "stuff" we have committed our lives to is coming across into others lives. I love the fact that CF means so much to you at the moment...AND that your family has recognized your commitment to fitness and your commitment to stay healthy for your family forever. What a huge message this sends out to us all. You are whole-heartedly accepted into our exercise family and we can't wait to push you all the way to your goals. Much Respect and Birthday wishes.