2 Days & Counting....Til the 2011 CrossFit Games

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).

5. Just announced: ALL competitors must take a swim test.

6. On July 31, 2011, the fittest (wo)man on Earth will be determined!

Check back soon for more news and updates!!! Also, follow AMRAPlife on Twitter for live updates.

Also, it is not too late to get tickets. Just $50 for all three days!!

Memorial Day Murph

"Memorial Day Murph"

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:

(For time)

1 mile Run

100 Pull-ups

200 Push-ups

200 Squats

1 mile Run

(To be done with a 20lb vest)

This was Lt. Murphy’s favorite workout. So, in honor of Lt. Michael P. Murphy, go find a CrossFit and join in on this workout come May 30. If this is not quite your cup of tea, then go cheer your fellow crossfitters on through this WOD and help the community raise money for the Wounded Warrior Project, Lone Survivor Foundation and the Lt. Michael P. Murphy Memorial Scholarship Foundation.

Also, check out this letter of support from Daniel J. Murphy, father of Lt. Michael P. Murphy.

2011 SoCal CrossFit Sectionals

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!

Your Easter Workout

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)?

The Best Single Exercise Is....The Burpee?!

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! :)

What is Paleo?

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.

The ground rules for Paleo are:

Do NOT eat:

1. Grains (i.e. cereal, bread, corn, rice, etc)

2. Legumes (i.e. peanuts, peas, beans, soy beans, lentils, etc)

3. Dairy (i.e. milk, yogurt, cheese, etc)

4. Sugar (including molasses, honey, artificial sweeteners, etc)

5. Processed foods

Do Eat:

1. All meats, fish and seafood

2. All (non-starchy) vegetables

3. All fruits (preferably those low on the glycemic index such as berries)

4. Nuts and seeds

5. Spices

Essentially, the guideline is “if our ancestors could pick it from a bush or catch it with a spear, you can eat it.”

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.

For paleo recipes, check out Paleo Diet Lifestyle.

"Sunday Rest Day"

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.

Rhabdo is really quite unpredictable, even in its symptoms which range from little soreness to extreme soreness, feeling completely fine to feeling terribly ill, and include, nausea and vomiting, abdominal cramping and in severe case dark red urine. It also hits all ages, whether you are just a kid or an adult, and all levels of fitness. In CrossFit, identified cases of rhabdo have included very active college students, an avid tennis player in his late forties, a middle-aged fit SWAT guy, a female collegiate softball pitcher, and a special operations personnel.

However, at the first sign of soreness or sickness, do not rush to this conclusion, that you are suffering from rhabdomyolysis. “In real terms, the risk of serious rhabdo is genuine, but it is low.”

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.

Gym vs. Box (Part II)

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.

Gym vs. Box (Part I)

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.

How to: "Run Like You Stole Something"

Steve Prefontaine was one of the most inspirational, most determined, most talented American runners in history. He ran a smart race, a fast race and an all guts race.

“A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.” –Steve Prefontaine

At CrossFit Monrovia, they have the saying “run like you stole something,” meaning run as fast as you can and push yourself to run even faster in workouts or races. But how is that possible?

While running (i.e. cross country or track) may seem like one of the simplest, easiest sports, it actually requires skill and technique, along with a person’s self determination and motivation to log in the mileage necessary on a daily basis, to be a smart, efficient and great runner.

Being a competitive runner not only requires knowledge of the tricks of the trade, but also knowing how to take care of your body.

What do you need to know to have a good race?

Along with hydrating on the day of the race, and a couple of days prior to the race, it is also important to be sure you are eating healthy, staying away from midnight snacks, and getting plenty of sleep.

On race day, it is important to keep yourself in a positive mindset. As for the race itself, here are a couple of secrets.

(1) At the start of the race, do your best to position yourself up front, that way you can get a good strong start. This will help you set the pace for the remainder of the race.

(2) When you come to an uphill, do not slouch over, instead stand tall, lift your knees, and drive your hands through your pockets. This will make you much more efficient and will make that part of the run much easier.

(3) When you come to a downhill, use it; lengthen your stride and butt kick it all the way down (here is where you can pick up a lot of time).

(4) Blind turns, these are your best friends. When you come to a blind turn, serge ahead (speed up) for about 50 to 100 meters pass the turn. This allows you to lengthen your lead, without the person on your heels realizing you are picking up the pace. Once your opponent comes around the turn, it will seem like you are to far ahead and cause them to give up on trying to catch you.

(5) And on that final stretch, where you can see the finish line, kick it in, giving it all you have got.

“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli

To further improve your race time, watch the video below, which breaks down the mechanics of running efficiently, how to adjust your stride and win the race.

Have No Fear, "AMRAP Life's WOD" is Here!

The New Year is already in full swing, with diet and workout plans/resolutions well under way. Are you tired yet of just running on the treadmill, or only eating salads? Well, have no fear, “AMRAP Life’s WOD” is here!!

This blog is dedicated to exploring other options of health, and fitness. Having gotten very involved with the sport of Crossfit over these past two, I have seen and tried some of the “tricks of the trade”, and I hope to share these secrets with you.

"For many of our people fitness training has become their sport--a sport where the aims are simply to become as fit as possible."-Greg Glassman, founder of Crossfit.

With a background firmly rooted in crossfit, many topics and ideas for this blog have come and will come from this idea of fitness being a sport, and the developments and ideas surrounding this sport. Even the title of this blog “AMRAP Life’s WOD” comes from the sport of crossfit.

In crossfit, there is an official ‘workout of the day’ (WOD), these WODs always contain a combination of functional movements at a high intensity with a goal of finishing the workout (which contains infinite rounds of an overwhelming number of sets of exercises) as fast as you can or getting in ‘as many rounds as possible’ (AMRAP) in the allotted time.

As my friend and fellow crossfitter Gabriel Perez said, “Life is one giant WOD. Except we don’t know the rounds or what the AMRAP is, so you had better get in as many rounds as possible.”

This is the philosophy of this blog.