Are You Prepared?

 
When it comes to reaching you fitness goals, showing up to the gym is half the battle. Showing up prepared is the oft-overlooked, more important half. Consistently having quality training sessions requires a certain degree of advanced preparation on the behalf of you, the athlete. Some questions to ask yourself before walking through the doors here at CFSS to train:
 
1) Did you check the WOD prior to coming in?
2) If so, does today’s workout necessitate specific gear, footwear, clothing needs?
3) Are you hydrated / have you been hydrating throughout the day prior to class?
4) Did you get a quality night’s sleep?
5) Did you drink your coffee?
6) Have you eaten at least 2 meals prior to training? (2 for PM WODS, 1 for 12pm WODs, water/coffee before AM WODs)
7) Is your gym bag, training log, and any post-workout supplements or food packed and ready to go?
 
Simply put, are you prepared for the workout you have ahead of you, or are you simply “winging it” and hoping for the best? Poor preparation leads to poor performance. Instead of leaving things to chance, take some time and run through your athlete checklist and do your best to come to the gym ready to give your best effort by controlling what you can control ahead of time. If you follow these steps, in addition to performing appropriate self maintenance at home (foam rolling, mobility work, etc.), don’t be surprised when the quality and consistency of your workouts improves noticeably.
 

23 July 14

SONY DSC
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The Secret? Do the Work!
 
Keeping the Hands in During Double-Unders (Video)
 
Cherry Mustard Pork Chops
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
10 Ball Slams
15 Anchored Situps
60 Single Unders
200m Run
 
LII Strength:
Wendler
Cycle 5, Week 2
 
LII Conditioning:
4 Rounds:
7 Toes’2’Bar
14 Ball Slams
21 Double Unders
300m Run
 

Barbell Therapy

 

“‘Working out’ can be great therapy.
 
Training…. should never be.
 
If you can’t get your head right before you train, go home. Rage, depression, frustration- if going out on a short jog helps you clear your head, great. But if you’re doing a session that actually matters, emotion leads to bad decisions. How many people have been pissed off and taken a second attempt at a weight and regretted it? Or run through the pain until they’ve popped calf muscle? Or.. just spent so many days, months, and years associating training with anger and frustration that they burn out, and start to see a lack of progress as another catastrophic failure in life?
 
Training should be about focus. About sticking to plan. About being cool, calm, and collected. Driven.
 
You want a long career?
 
Save the emotion and fury for game day.” – Alex Viada

 

22 July 14

ladies T2B
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Frantasy Land with Rich Froning and James Hobart (Video)
 
9 Signs You Need to Eat More Fat
 
Pressure Cooker Crispy Potatoes
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds
1 Goblet Carry (fence + back)
1 Sled Push (high/low)
 
LII Strength:
Wendler
Cycle 5, Week 2
 
LII Conditioning:
4 Rounds:
2KB Rack Walk (fence + back)
1 Sled Push (high/low)
 
LIII Conditioning:
5 Rounds:
8 Overhead Squats
1 Sled Push (high/low)
 

21 July 14

jd oh lunge demo
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Nordik Vardanian (Men’s 94kg) American Record 168kg Snatch (Video)
 
Train Like a German Soccer Star
 
Watercress with Seared Prosciutto + Peaches
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
8 KB Swings, then
Minute 1: 1 Burpee
Minute 2: 2 Burpee
Minute 3: 3…
 
Continue until you cannot complete all reps within 1 minute
 
LII Strength:
Wendler
Cycle 5, Week 2
 
LII Conditioning:
EMOM
3 Deadlifts, then
Minute 1: 1 Burpee Box Jump
Minute 2: 2 Burpee Box Jumps
Minute 3: 3…
 
Continue until you cannot complete all reps within 1 minute
 

Unbroken

“All I want to tell young people is that you’re not going to be anything in life unless you learn to commit to a goal. You have to reach deep within yourself to see if you are willing to make the sacrifices. Your dreams won’t always come true, but you’ll never know if you don’t try. Either way, you will always discover so much of value along the way because you’ll always run into problems- or as I call them, challenges. The first great challenge of my life was when, as a kid, I made the transition from a dissipated teenager to dedicated athlete. Another was staying alive for forty-seven days after my plane crashed, then surviving prison camp. The best way to meet any challenge is to be prepared for it. All athletes want to win, but in a raft, in a war, you must win. Luckily, and wisely, I was prepared- and I did win.” – Louis Zamperini

19 July 14

chris cln extension
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Ben Cima leads USA Rugby all-American team to Argentina before studying at Maryland
 
<a href="Lauren Fisher 115kg/253# Jerk (Video)
 
End of Summer Cobb Salad
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WOD

 
LI Conditioning:
Partner WOD
AMRAP 20 minutes:
5 Deadlifts
7 Burpees
7 Box Jumps
 
do as a partner WOD, alternating every full round
 
LII Conditioning:
“McGhee”
AMRAP 30 minutes:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
 
do as a partner WOD, alternating every full round
 

Rope Climbs are Coming…

 
By: Marcus Taylor
 
The past couple weeks we have been making floorplan changes to the gym to open up the space more and provide you all with the optimal training facility. We’ve moved the O-lifting equipment, painted height numbers on the boxes, and now we hung three climbing ropes. We WILL be adding rope climbs and rope climb variations into the warm ups and WOD programming so everybody is now on notice. What that means is that you’re going to need the proper equipment for protection against rope burns, blisters and hand soreness. Here are my suggestions….
 
1) A good pair of leather/suede utility gloves:
 
gloves and calf sleeves
 
I know we normally frown upon using gloves BUT these ropes can cause some noticeable discomfort. Drop by your local ACE or Home Depot and grab a decent pair for around 15-20 bucks. Not cloth but leather or suede.
 
2) Calf sleeves (above):
 
Not only are these great for Deadlifts by protecting your shins from the bar but they are equally as functional and serve the same purpose for climbing ropes. Especially in the early stages of learning to climb these will help tremendously. Dick’s and Sports Authority would carry these so get some and keep them in your gym bag. Another solution would be to wear knee high socks. They are good in a pinch but don’t offer the same level of protection as the neoprene calf sleeves.
 

18 July 14

afia bb fs
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Hanging up His Shoes (Video)
 
C.J. Cummings, 14 years old, is America’s next great weightlifter
 
Classic (Paleo) Diner-Style Home Fries
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds:
10 Kettlebell Suitcase Deadlifts
1 Sled Push (high / low)
 
Rest 2 minutes b/t rounds
 
LII Strength:
Wendler
Cycle 5, Week 1
 
LII Conditioning:
4 Rounds:
1 Legless Rope Climb
1 Sled Push (high / low)
 
Rest 2 minutes b/t rounds
 

A Day in the Life

 
Proper nutrition is the underlying foundation on which health, wellness, and athletic performance are built. Nutrition is also an area where people typically have the most runway to make changes and see immediate improvements to how they look and feel. As such, we typically field a lot of questions regarding what to eat and how improve dietary habits. Instead of writing about the merits of eating a Paleo/Primal diet, I thought I’d give you guys a snapshot of how I typically eat during the week. Pictured below was Monday 14 July.
 
JD meals - day in the life
 
Counterclockwise from the top left-
1) Breakfast – 4 Eggs with smoked gouda cheese, 3 breakfast sausage links (from Balducci’s; I freakin’ love these), bowl of mixed berries (strawberries, blueberries, raspberries), 2 cups of black coffee
Notes: I typically don’t eat breakfast when I wake up, I usually waiting until I finish my morning clients and some work for the gym before eating. Meat/eggs/fruit/coffee is my standard breakfast.
 
2) Salad from Chopt (lettuce, apples, hearts of palm, avocado, tomatoes, cucumber, balsamic dressing), watermelon (small serving)
Notes: I try to eat salad for lunch most week days to get in most if not all of my veggies in one meal. Fruit is much more abundant and in-seaon in summer, so I tend to consume much more of it during the summer as a result
 
3) Post-worokout shake (whey protein, dextrose)
Notes: I like drinking a quick shake after working out as a matter of convenience; I also feel like it helps with my recovery between training sessions, and acts a bridge between meals if I am coaching in the evening and don’t have time for solid food
 
4) Grilled skirt steak, steamed green beans, roasted Japanese yams, and guacamole
Notes: This was delicious.
 
On workout days, 3 solid meals + a post workout shake is the norm for me; on non-training days I don’t typically have any liquid food. This is definitely representative of how I strive to eat Monday – Friday, staying regimented and eating clean. Some days I deviate a little bit from this (I eat rice probably 3-5x week depending on the week) if I haven’t don’t a good job of grocery shopping and meal prepping, but I am usually pretty consistent in my eating habits, especially during the week. As with my training and lifestyle advice, I try to practice what I preach when it comes to nutrition. Lastly, remember that there are many ways to skin the cat within the parameters of eating an unprocessed, high quality food diet, this is just how I like to eat personally. Don’t hesitate to send any questions you may have my way!