Hey Guys!!! Sorry for leaving you hanging for so long. But summer came and took over my life. What can I say? I have been enjoying myself, but I’m back!!! And I have got big news too!
This weekend is the CrossFit Games!!! CrossFit is what originally inspired this blog, and this time the Games are even BIGGER!!!
In just a matter of a few years, the games have completely transformed as the CrossFit athletes become rockstars and the games go from being held on a farm in the middle of no where to being held at the Home Depot Center in Carson, CA and sponsored by Reebok.
With the CrossFit Games just two days away, I thought I’d share some interesting facts about this year’s games
1.This is the first year the Games are sponsored (by Reebok).
2.This is the first year the athletes are treated like rockstars, with custom fitted apparel, meals and more.
3.This is the first year there is a CrossFit kids/teens competition.
4.The CrossFit Games are known for having throwing something crazy and unexpected into the WODs (most commonly referred to as the hopper WOD).
Celebrate your mothers on this special day by doing a workout together. Whether your workout consists of a walk or run, or a few sets of burpees, just enjoy your time together working up a sweat, and make sure to end it with a delicious breakfast or lunch.
As you may or may not know, the CrossFit community has a lot of named workouts, some of which named and dedicated in remembrance of the fallen soldiers of the CrossFit community.
Throughout the CrossFit community, CrossFit athletes will be celebrating the life of Lieutenant Michael P. Murphy on Memorial Day (May 30) with a CrossFit Hero WOD called “Murph” in his honor.
Lieutenant Michael P. Murphy was part of the failed counter-insurgent mission in Afghanistan better known as Operation Red Wings. While on a mission to capture a Taliban leader, a group of local goat herders stumbled upon the SEALs hiding place. Soon after letting the local herders go unharmed, the SEALs were confronted by a large group of Afghan fighters. After about an hour of fighting, Lt. Murphy noticed the team’s transmitters were not working properly and entered into enemy fire to call for help for his SEAL team. In the process of making the emergency phone call, Lt. Murphy was shot; yet he still returned to cover and continued to fight until finally succumbing to his wounds.
Lieutenant Murphy died June 18, 2005 at the age of 29.
The workout, original called “Body Armor” by Lt. Murphy but later change to “Murph” by the CrossFit community consists of:
With week 6 of the CrossFit Open coming to an end, the SoCal CrossFit Sectionals plan to wrap it up with a bang. This weekend in Aliso Viejo, Calif., over 300 athletes will be competing in hopes of getting their fastest times possible and qualifying for the 2011 CrossFit Regionals.
The CrossFit Sectionals gives the athletes the opportunity to compete in a game sized stage. Furthermore this competitive setting will serve as a preview to the CrossFit Regionals as it showcases some of the top competitors.
The Sectionals will be a full day event with the fastest heat going off at the end of the day. In addition to getting a good workout, or watching some great athletes getting a workout, there will also be vendors that serve the CrossFit community, food trucks, a beer garden, fundraisers and much more throughout the day.
So, if you are in the area, check it out! Free admission for spectators!
Good luck to all the athletes competing tomorrow! Shout out to my friend Gabriel Perez! Have Fun!!
Check out the leader board for some of the top athletes you may see tomorrow!
One of my favorite parts of the year is all of the holidays and it is not because of all the food, family or presents present on that day. Rather it is because of the workout of the day. In most workouts, you are tackling a standard workout of what seems to be an outrageous number of sets and reps all on your own.
However, at CrossFit Monrovia at least, you get to have a little more fun (but really, when is a WOD ever not fun?). Whether it is Christmas, New Years, Thanksgiving, Labor Day, a wedding announcement, Halloween or even Easter, these lab rats know how to create some of the greatest WODs around.
These WODs usually consist of a theme around the holiday being celebrated and are often in teams (it gets pretty competitive!).In the past some of these WODs have consisted of chasing down fed-ex which was really running around the block with a stack of boxes filled with weights, or pushing a two-ton truck across thestreet, Santa’s cookie and milk (downing an Oreo and glass of milk at the “starting gate”), a sobriety test (taking a shot of alcohol or apple juice followed by somersaulting to a beam,
walking across the beam, and ending with a 180 degree burpee), midnight fireworks (star-jumping over your teammates to make it across the room) and many more fun and kooky things.
What are you’re holiday workout plans? Thinking of trying something new, fun and maybe even a little crazy? Maybe a little Bunny Gone Bad (a twist on fight gone bad)?
People spend enormous amounts of time trying to find the best exercise, whether it is walking, running, squats, the butterfly stroke, jump roping or anything else that comes to mind.
Yet, if you ask a number of doctors and physiologist which exercise is the best, you are bound to get a variety of answers.
“Trying to choose a single best exercise is like trying to condense the entire field of exercise science,” Martin Gibala, the chairman of the department of kinesiology at McMaster University in Hamilton, Ontario said to New York Times Magazine.
When pressed for an answer, however, Gibala suggested the Burpee, “one of the foundations of old-fashioned calisthenics,” (and of crossfit!!!)
A burpee consists of dropping to the ground, kicking your feet our behind you and dropping into a push-up, pulling your feet back in and jumping up as high as you can (while clapping your hands together overhead).
Gibala added that, “It builds muscles. It builds endurance; but it’s hard to imagine most people enjoying an all-burpees program, or sticking with it for long.”
I can attest to that as well as anyone who has ever done a workout consisting of burpees. Burpees are one of the most painful bodyweight movements if done correctly and at high-intensity.
However, many physiologists believe that other movements are the best form of exercise. Michael Joyner, M.D., a professor of anesthesiology at the Mayo Clinic in Rochester, Minn. said to New York Times Magazine that, “brisk walking is far and away the single best exercise.”
However, Stuart Phillips, Ph.D., a professor of kinesiology at McMaster University and an expert on the effects of resistance training on the human body “nominates the squat; it activates the body’s biggest muscles, those in the buttocks, back and legs.”
Gibala suggested that one could make a strong case for high intensity training (H.I.T.). Not only is it adaptable to almost any sport, it also aids in reducing blood-sugar levels, and diabetes risks. Gibala also expects that it aids in weight control.
As a person with experience in a variety of exercises, I believe that a combination of each movement is most effective, as long as it is executed as a high intensity. However, I must also attest for the burpee, while I find this to be one of the worst and most painful movements, it is definitely one of the most effective movements, in that it requires the use of your ENTIRE body, from arms to your core, back, glutes and legs...as well as your lungs! Dare you to try it! :)
While diet and exercise are two very important aspects to living healthy. Every now and again, it is also very important to take a break and treat yourself.
In times of high stress, we often tend to forget about ourselves, and enjoying life--you know, that laissez-faire approach. My challenge to you today is to take a break, enjoy the sun, and get a free scoop of Ben & Jerry's Ice Cream! That's right! FREE!!!
Being on a diet and going out to eat have always been a common problem. While eating paleo may seem impossible to do at a restaurant, it is rather simple. Below are some restaurants that make eating paleo super easy.
Paleo- A prefix that means "prehistoric" or "early or primitive" (as in Paleolithic).
Paleo can be most simply described as a way of life, just like crossfit. It is often referred to as the “caveman diet.” Paleo is a diet of simplicity; it contains only the basics and removes all foods that are processed, that we have become so dependent on. While paleo is rather a simple diet, it is also quite complex in understanding it, so for further information, I would recommend reading The Paleo Solution: The Original Human Diet, Paleo Diet For Athletes, and any other book you can get your hands on.
However, if you are looking for a lighter read, I am here to offer you the cliff notes version.
Furthermore, the paleo is a low carb diet. Fear not though, for you will be getting plenty of carbs from your fruits and vegetables rather than from breads and cereals. In addition, unlike most diets, eating paleo encourages the consumption of healthy fats, which can be consumed through foods such as avocados, olive oil and almonds. And finally, the greatest things about paleo, no scale or measuring device needed. Just eat when you are hungry, and focus on getting lean protein into your diet.
When talking about the college experience, often times one of the first things that comes to mind is the “freshman 15”. Most often this “freshman 15” is not restricted to your freshman year, but to your entire career as a college student; and what is to blame for this, your diet. As you get further and further into the year, especially around times of high stress such as midterm week and finals week, one of the first things we disregard is our diet. Instead of sticking to eating healthy and natural foods, we fall into the trap of midnight study sessions accompanied by pizza, soda and a bag of chips; something that is fast, quick and easy to eat, and on the go.
At most universities, a large majority of students eat at the cafeteria. In this video below, a couple of students explain why it is important to eat healthy, and their tips for doing so at the University of Portland Commons (aka the cafeteria).
This past week, a good friend of mine, The Author asked me, “ What does it mean when this muscle hurts when I run?”
So today, it thought I would address the common injury of the iliotibial band (IT Band). Commonly found among cyclists and runners, this pain usually begins as a tingle which progresses to a pain that often sidelines people for weeks.
The IT band is a tendon that stretches along the outside of the thigh down to the knee. Iliotibial Band Syndrome (ITBS) occurs when that muscle becomes tight, causing the tendon to pull the knee joint out of alignment and rub against the joint, resulting in inflammation and pain in the knee or hip.
ITBS is due to a number of factors, including overuse, exercising on uneven ground or hard surfaces, returning to an exercise program after a long period of rest, exercising in worn out shoes, tight muscles, pronation, or muscles imbalances.
Fortunately, the recovery process is a very simple one including rest, stretching and icing after a workout.
Check out the video below for some very effective stretches.
Too often, we continually push ourselves again and again, dedicated to doing even better than before, as we strive for perfection (which will only be the result of always moving and going after goal, meaning no breaks). And while we are in this mode of “go go go”, we forget the importance of taking a break; especially in the world of fitness.
A very popular incident in which we observed this past January was that of the hospitalization of 13 University of Iowa football players who had been complaining of stiffness and soreness after a workout. Eventually, it was determined that their hospitalization was due to overexertion or rhabdomyolysis.
Untreated, rhabdo can lead to death. Rhabdomyolysis is the breakdown of muscle fibers, which are then released as myoglobin into the bloodstream and filtered out through the kidneys. When myoglobin is broken down, it breaks down into harmful component that can lead to kidney failure and consequently death.
So, whether you’re a seasoned marathon runner, or a recreational soccer player, sometimes you need a break; take it. Don’t feel guilty about taking a day off. Even God observed the Sabbath, a day of rest.
Welcome to my favorite box and the place I call home! Welcome to CrossFit Monrovia- The Energy Lab, widely known for our enthusiastic energy and bright orange t-shirts throughout the CrossFit community.
Join me on a quick tour!
Notice the front doors are very different than a typical front door. back and forth through. Plan on joining a CrossFit? Better get used running through these doors, as you will pass through them multiple times with every workout you do. And look, like no other gym, members are already waiting for us to come in and join them in a workout.
But before you come in, you must learn the lab rules. Just as every gym has its rules (proper attire, using a towel, etc), so does this box.
These rules include (specific to this box):
Rule #1:We insist you speak your mind! Swearing is acceptable.
Rule #2: Keep an accurate count. If you “scale” or reduce reps/load, fine, just be honest and inform the instructor.
Rule #3: It’s best to leave your ego at the door. It’s likely to get trounced if you don’t!
Rule #4: Introduce yourself to all newcomers, as they may need to revive your unconscious body later & “hey dude, wake up” is so impersonal!
Rule #5: There is no “dress code”; dresses are optional. In fact clothing is optional, however other members may rescind your right to strip down, if you don’t measure up.
Rule #6: Arrive early for your class & stay late to cheer for others.
Rule #7: If someone passes out or vomits don’t worry, this is considered an acceptable form resting.
Rule #8: Lying flat on your face, unable to move in the middle of a W.O.D., can be considered “scaling”. Lying flat on your back, unable to move at the end of a W.O.D., is considered normal.
Rule #9: You must brag about your workouts to friends, family & complete strangers.
Rule #10: You can scream, yell, swear, shout, cry, whimper, grunt, bleed, puke & pass out…Just don’t quit!
Rule #11: Please clean your equipment, your DNA is not as desirable as you think.
Now that you know the rules, you will be able to enter and join other members in a WOD, like you have always been a member of the energy lab.
As previously mentioned, this is the large open space that is available to you and all your workout needs; the walls lined with all the workout equipment you could ever possibly need, and all the workout equipment you never thought you would need. This is where you will do all of your W.O.D.s, whether you are doing olympic lifting, rowing, box jumps, using kettle bells, dumbbells or wallballs. This is the space in which you push yourself beyond
your perceived limits to lift more, and to move faster, and be stronger. This is where you will push yourself to work so hard, that you will practically kill yourself to get on the numerous boards posted on the walls to be number one in each and every named workout.
Now go out and find your box, walk in with confidence, and join in on a workout with them.
Crossfit gyms are no ordinary gyms. In fact, they are called boxes. “Gyms” and boxes are very different, from the types of workout to the equipment to the people to atmosphere.
For example, when you walk through the front doors of a gym for the first time, you have to wait a few several seconds until someone is ready to help you. After informing them that it is your first time, they find you a “trainer” to walk you through the gym and give you a tour of their facilities. They make sure to point out the cardio area filled with rows of treadmills and bikes, next the machine area, followed by free weights in which every wall in covered in mirrors, in which the majority of people are checking themselves out as they workout.
Upon the conclusion of your tour, you are pulled into a small cubicle/office in which you discuss your membership plan. After working out there for a number of months, you find that you have been working alongside the same people and do not know any one of their names and that you all look the same as when you started.
Now, walk into a box. First difference is the front door, not really the typical glass door but rather one or two garage doors. You walk in to this large open space and notice there is music blasting as people finish up their workouts and are passed out on the floor, trying to catch their breath. As you try to take everything in that it so drastically different from your typical gym, you are immediately greeted by a person who has just finished their WOD. Two seconds later, a trainer runs over to you and introduces themselves and asks if you are here to take part in a WOD. Slightly frighten and shocked by all the differences, you say you just wanted to check it out and find out more information.
Shortly afterwards, a member of the box that has just finished up comes over to your side and introduces themselves and starts up a conversation. As you try to take everything in, you notice the large amount of pull-up bars, rowers, open weight racks, wall balls, boxes, rubber bumpers, barbells, kettle bells, rings, ropes, and that the walls are lined with dry erase boards rather than mirrors. On these dry-erase boards are workouts with lists of the 10 fastest men and women, and their times.
A trainer then explains what a typical workout looks like and takes you through an introductory workout, showing you the proper technique for each movement. 3-2-1-Go. You start your workout. After only one minute into it, you are already regretting eating breakfast. Not too much later after you start, a group of people you have never met before are cheering you through the next five minutes of your workout. Finally, the horrible 10-minute workout is over, as you lay exhausted in a pool of your own sweat. The trainer asks you how that felt and offers to join you on a walk around the block to get some fresh air and regain consciousness.
Once you return to the box, you are told you are free to stay and hang out. The next day, you wake up and you know you got a good workout yesterday because you can barely reach the phone fast enough to answer a call from the trainer asking if you are feeling okay after the previous day’s workout. You have made your decision; you are joining Crossfit.
Or at least this was the experience I had. Being back in my home box, I was quickly reminded of why I love Crossfit. As I returned to my box for the first time, back from school for break, I was immediately greeted by hugs and smiles, from old friends and new faces. I challenge anyone to walk into a box and not have a good experience. In saying this, I must say, do your research, every box has a different style and atmosphere. Find the one that is right for you.
In 2004, Morgan Spurlock starred in the movie “Super Size Me”; which followed his 30-day conquest to eat only at McDonalds establishments for breakfast, lunch, and dinner. Joe D’Amico, 36, from Illinois plans to follow in the footsteps of Spurlock.
D’Amico has decided to combine his love of running and McDonalds by eating only McDonalds foods for 30 days in preparation for the Los Angeles Marathon; and all for a good cause.
D’Amico plans to donate $1 for every fan of his McRunner Facebook page, up to $2,500 (which currently has 2,380 fans), to the Ronald McDonald House.
In total, D’Amico has currently raise $3,355 of his $5,000 goal. You can follow him, his accomplishments, his meals, and the status his runs on his blog.
D’Amico’s goal through this challenge is not to make a statement or prove anyone wrong. He is simply combining the things he loves into one.
Currently, D’Amico has not noticed any changes or weight gain; however, he is running 100 miles a week.
“I’ve been eating McDonald’s since I was a kid. In a way, I’ve been practicing for this my whole life,” D’Amico said to the Chicago Sun-Times.
The LA Marathon will take place on March 20, starting at Dodger Stadium and ending the 26-mile trek in Santa Monica.
On my high school cross country team, every week when we practiced at the park, we would run barefoot. It was not that one day we just forgot our shoes or that we decided we did not want to wear them anymore, we ran barefoot because our coach told us to. While the cool grass did feel good beneath our feet, and our legs felt a lot lighter and moved faster without shoes on, the reason behind this decision was that running barefoot is actually good for your running form/technique. Running barefoot helps prevent injuries, build leg strength, and ensure proper form (by landing mid-sole, rather than landing on the heels, reducing the impact on certain areas), and distributing pressure over a greater area.
Only recently have companies began to pick up on the benefits of running barefoot and have attempted to create a shoe that would emulate running barefoot. Examples of the new minimalist footwear include the Nike Free, Newton All-Weather Trainer and Vibram FiveFingers.
So I end this post by asking: Do you own any minimalist shoes to simulate “running/walking barefoot” or do you just run barefoot?
I met Nicholi Rogatkin after watching him in the 2009 NIKE 6.0 HB BMX PRO. I was astonished and amazed to see him at the age of 13 throwing out tricks with riders who had been riding for a lot longer. Nicholi is currently a freshman in high school in his hometown of Boston, Mass., whose extra-curriculars include competing professionally in BMX.
1. When is your season?
Nicholi: Year round with a little break in the winter
2. How do you get in shape?
Nicholi: I keep myself in shape year round doing all other sports (basketball, hockey, wake boarding, snowboarding...)
3. What do your practices consist of?
Nicholi: I like to learn new tricks, so I ride a lot my backyard ramps and Woodward Camp.
4. Do you do any other training?
Nicholi: Nothing special, but I love to do all sports in general.
5. What does your average week look like?
Nicholi: I go to a regular school, so a lot depends on school homework (I'm trying to stay in “A” range). I get 4-5 hours during the week plus 4-5 hours on weekend for sports, unless I have to travel for a contest or show.
6. What kinds of events/contests do you compete in?
Nicholi: I love to travel, so any time I get invited to events I jump on it. I've traveled through most of USA and Europe.
7. How do you prepare for an event?
Nicholi: I'm trying to spend more time doing what the event is going to be about (Dirt Jumping, Mini Ramp, Mega Ramp, Park). No special rituals.
8. What is your best or hardest trick? How long did it take you to nail it?
Nicholi: Backflip superman is cool. Double back flip is the scariest. Usually it doesn't take long time to learn a trick as long as I'm ready for it.
9. Are you working on any new ones?
Nicholi: I started to try more technical tricks - they are really fun.
10. When was your best competition?
Nicholi: I placed high in few Pro Contests, but no big wins yet.
11. How long have you been riding?
Nicholi: Since I was 5, so about 9 – 10 years now.
12. What has been your most favorite experience while riding for fun or in competition?
Nicholi: My next two events are my favorite. Masters of Dirt is an intense show in an arena with 10,000 spectators and FISE is an extreme sports festival in south of France with the best fans in the world.
13. Who is your favorite athlete?
Nicholi: I looked up to Jamie Bestwick since I was 7 years old. He's not only a good rider, but he has a great attitude towards the life in general.
14. What is your motto?
Nicholi: You can't accomplish something if you don't want it.
15. What is your goal (with BMX)?
Nicholi:I don't make big goals with BMX. I love to ride my bike, it takes me places and I really enjoy it for now.
16. Any advice?
Nicholi: Know what you have to do and do it, but you have to love it.
Nicholi Rogatkin will be competing in the 2011 Masters of Dirt in Vienna, Austria the second week on March, and in FISE 2011 in Montpellier, France at the end of May.
