5 min Jump Rope/Double Unders
Partner Air Squat
Big Fat Baseline
1000 Meter Row
60 Sit Ups
40 Push Ups
20 Pull Ups
This weekend’s CrossFit So. Cal sectionals at Drake Stadium on U.C.L.A campus were amazing. 200 men and 60 women competed in 4 events in perfect 70 degree weather. As Coach B.K and I set out for L.A Friday morning to take part in Judging this event and making sure the “Standards” were upheld we had a feeling this was going to be big. When we arrived that night for a judges meeting I realized the magnitude of this event. 3 T.V stations including TMZ. 150 volunteers, 80 Judges, 260 competitors and a 1000 spectators.
The athletes were made up of 19-57 year olds. Ex NFL linebackers, gymnast, track stars, newbees and firemen. Some with 5+ years in CrossFit some with less than 6 months. Some with tattoos and Mohawk’s others with glasses and comb overs all with one goal in mind. To do more in less time and get one step closer to becoming “The Worlds Fittest man and women” CrossFit Los Angeles hosted the venue and my wife Najla and her branding company Kayyem Marketing which includes Blue Media and Explosion Sportswear sponsored the event.
As an athlete and Gamer I work hard at getting better and practicing my skills. As a Coach I help others to work hard practice these skills and get better at everything. As a Judge I struggled with telling Athletes that they were not correctly following the standards we set before the competition started without Coaching them. I look at all movement through the eyes of a Teacher and when my students or in this case competitors deviate from that standard either by complete exhaustion or lack of knowledge my 1st instinct is to correct and change their movement to improve performance.
After 12 hours of judging on Saturday and having to tell someone no your rep does not count for the 5th time in a row on a chest to bar pull up when they only need one to move on. I decided that judging may not be my forte. I love to see people succeed and unfortunately when judging a CrossFit event my job was to tell people they are not doing it right without telling them how to fix it or if they would just move their hands out and feet in just a little they could efectively improve the problem. I had a great time, the comradery was awesome and it helped me understand what exactly we will need to be successful in our sectionals in San Diego next week but I will leave the judging to a judge not a Coach.
In the last month or so, inspired by the gamers and some of my other fellow CrossFitters, I have tried to work towards eating a livable Paleo diet. My personal struggles with Paleo come in the form of dairy and desserts. So this week while I have had some time off I have been playing with some recipes to satisfy my sweet tooth. Here is the easy pseudo Paleo Berry Crisp:
2 packages of frozen berries of your choice
¼ c honey
¾ c almond meal (can be purchased at Trader Joe’s)
½ c cashew meal (made my own in my food processor, can omit and just use almond meal)
¾ tsp cinnamon
½ c butter
Put frozen berries in a square glass dish and drizzle a little bit of honey on top. In a bowl combine the honey, nut meal and cinnamon. Cut in butter until mixture is crumbly; then scatter over fruit.
Bake in an oven preheated to 350 degrees 45 minutes – 1 hour or until berries are bubbly and topping is crisp. Enjoy without guilt, the CrossFit Scottsdale Coaching team did on Monday night during our staff meeting
The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges where no selective mechanism is operative, and being asked to perform anyone randomly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals. The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.
“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstances permit. When you’re committed to something, you accept no excuses, only results.” ~ Author Unknown.
There are ten recognized general physical skills. They are cardiovascular/respiratory, endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
Improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.
Many times athletes will get so caught up in the idea of trying to get stronger that they forget about everything else. They may work out every day, feel strong and think that they’re in great shape, but they can’t walk across the room without having to stop and catch their breath. This is puzzling to the athlete who has put in so many hours of training to be in “such great shape.” Many injuries happen because one variable is left out, things begin to stagnate, and soon after that the athlete gets hurt. This is where General Physical Preparedness training (GPP) often can help.
GPPtraining serves several functions: 1. The formation, strengthening or restoration of skills which play an auxiliary, facilitatory role in sports perfection. 2. As a means of educating abilities, developed insufficiently by the selected type of sport, raising the general work capacity or preserving it. 3. As active rest, assisting the restoration processes after significant, specific loading and counteracting the monotony of the training. These functions define the role of the general-preparatory exercises in the athlete’s training system. The most common way GPP is applied is through body weight exercises such as squats, mountain climbers, jumping jacks, jumping rope, box jumps, pushups and sit ups. So todays W.O.D is called the GPP.
400 Meter Run
Box Jump 20x 20″
Jump Rope 500x singles
Push Press 15x #75/55
Thruster 15x #75/55
Wall Ball 15x #20/14
Hand Stand Hold 70 seconds
Sit Up 65x
Push Up 40x