DO YOURSELF A FAVOR, AND GET STRONG!

I want you all to take a second and consider what it would be like to be as strong as you've always wanted to be.  Nothing crazy, just pure strength that allows you to be more functional in everyday life.  Absolute strength that gives you confidence to attack your daily workouts, knowing that "Rx'd" weight is no big deal.  Pretty awesome thought, right?

HERE'S WHERE YOU BEGIN 

Take a minute to read the STRICTLY STRENGTH program details.  

If you want it...if you're dedicated and focused...if you are ready to work....

HERE'S WHERE YOU BEGIN

https://clients.mindbodyonline.com/ASP/home.asp?studioid=10306

 

THE EVER-CHANGING NUTRITION GAME

For most of us, the "working out" part of achieving holistic health is the easy part.  It's the nutrition piece that gets us all confused and frustrated, right?  It's easy to understand why, really.  People are often more passionate about the foods they eat than their religion or political views.  It's a primal instinct for us to put food at the top of our hierarchy of "important things in life".  Unfortunately, we have wandered completely off of the path.  In order to get back on track it takes a lot of changes and a willingness to ask questions and research the answers.  This is tough when the information is constantly changing, but it just means you have to be dedicated to staying in the know.     

With all this crap out there, it's tough to know good from bad.  Research!

Last night I put this into practice.  I was asked by a client for the best option for post-workout nutrition.  Right away I went to my usual answer of Carb and Protein, but I found myself wondering if that was truly the case.  I did a little research on Robb Wolff's blog with the help of CrossFit Central's nutrition guru, Crystal Nelson, and found that the answer is not as straight-forward as previously thought.  Let me try to explain.  If you don't "get it" after my attempt, or even if you do, you should all read Robb's take and start a routine of reading his stuff often.  He is truly at the top of the field!

It turns out that the answer really depends on the individual's current health status and/or fitness goals.  When you think about it, it should make sense that when discussing such a detailed topic, there is no "cookie-cutter" answer that fits every individual. 

To make this simple, let's split the answer into two options which have differing circumstances:

Chris Spealler - This guy can afford some carbs in his life.

Person A:  An average crossfitter that is currently trying to lean out for some awesome results in a gym-wide challenge.  Let's say this male's body comp is somewhere around 20% and his goal is to drop to 15% in 8 weeks. 

Person B:  A stud CrossFit athlete that is already very lean - let's say around 10% or less - who's goal for the same challenge is to improve overall performance and maintain(possibly slightly lower) current body composition.

As you can probably guess, the optimal post-WOD nutrition for these two individuals will be....different!  Again, it all depends on the current health status and/or the goals of that individual. 
Let's start with Person B.  For this athlete, the best option for post-WOD nutrition is quickly and easily digestible CARBOHYDRATES and PROTEIN within a 30min window.  In my opinion, coconut juice/water and a whey protein isolate are ideal for this situation.  Definitely pay attention to the ingredients in both items, but especially the protein.  Often times the protein powder is sweetened using artificial crap that just messes up the system.
 
The reasoning behind this nutrition is that because the individual is already in "good shape" in regards to his body composition, he can afford to ingest more carbs than an individual that is trying to lean up.  Also, and probably more important - this guy is an ATHLETE.  His goal is to optimize his performance.  There is absolutely no way that this can expect to effectively improve his performance without including at least a relatively small amount of carbohydrate in his diet.  This is especially important when the athlete has just completed a burner of metcon, say "Linda".  Glycogen stores are severely depleted and need to be restored ASAP for proper recovery.  The protein piece should be pretty obvious, right?  Your muscles have done a lot of work and the fibers that make up that muscle have been damaged.  The protein should be quickly(within 30min.) taken in so that the rebuilding processes can begin ASAP = fast recovery for the next big WOD!

In the case of Person A, which most crossfitters fit the description, the answer is to quickly ingest some form of PROTEIN and then some good FAT.  This result was new and surprising to me last night after researching the topic, but makes perfect sense now.  Person A simply cannot afford more carbs in his diet.  When general fitness and decreasing body fat are the primary goals of the individual, carbs, even good carbs, can make this process more difficult.  Protein is still an integral part of the recovery process and needs to be ingested ASAP, whereas the Fat will slow absorption and prevent an insulin response.  For this reason, I recommend taking in the protein first, followed soon there after by a good fat source.

A picture of performance?  NOT!

Now, it will do you no good to pretend that you are a stud athlete when you are actually a average crossfitter.  What are trying to accomplish?  What are your goals?  That should point you in the right direction.  On the flip-side, if you're already at 8% body fat, don't be an idiot and try to lean out further.  At this point you will only mess yourself up and severely inhibit your performance.  Be honest with yourself!

Hopefully this has given you all some insight into the complex nutrition picture.  Furthermore, I hope it inspires you all to take responsibility for your health and nutrition.  The information is out there!!!  You have to take an active role and go find it! 
Good Luck!

STRICTLY STRENGTH - Session 2 - Results

It's FINALLY time!!!

I've received all final CrossFit Total results and the gains were, yet again, awesome!  Everyone worked extremely hard for their successes and I enjoyed every single session.  This was a group of rockstars!!! Some athletes made small poundage gains, but found that their knowledge and confidence was boosted to new levels!!!  Here are a couple testimonials that say it all.

Going into Strictly Strength (SS) I was excited and eager to learn and lift. I have lifted weight for years, but the weights I lifted before and what I learned and performed in SS are two completely different things. Although I think my ending numbers at the end of session 2 could have been better, I walked away from SS with great confidence in my form and my lifting. It has provided me the opportunity to go into a WOD knowing what I can lift really well and what is challenge for me, and to know that I can do my lifts comfortably, not hurt myself and to be strong and confident with it.

 

I have also learned why a lift has not gone right when it hasn't. I feel it. Either my knees are not open, shoulders not back, body not tight, I now know what I have done wrong, when I have done it and how to correct it.

 

Also, I appreciate you as a Coach, and taking the time to create and devote to the classes, myself and my lifting mates. The individual attention and encouragement speak volumes. I continue to tell everyone to sign up for SS and I intend to take another class mid 2011 to see if I can get those numbers a bit higher.

 

Thanks again!

Mary de'Scacchi

Travis,

You asked for feedback from my experience from taking your Strictly Strength program over the past 16 weeks. 

 

Well, I can definitely say that I made significant improvements in my strength especially in the first session.  I got stronger in my back squat, dead lift and shoulder press.  Yet as awesome as that is, I don’t think it tells the whole story.  In Cross Fit we learn, in every class, the right way to perform an exercise by repetition of movement.  But during WODs where we move quickly from one movement to the other, form can quickly diminish.  In Strictly Strength proper form is reinforced as well, but doing the movements with less repetitions and heavier weight has really reinforced what proper form feels like.  Now I know when I’m not performing an exercise correctly before a coach has to tell me.  I am much more confident when I perform exercises to push my limits. 

 

Strictly Strength also helped motivate me to dial in my nutrition.  Consequently I have seen tremendous improvements in my body, in my ability to perform WODs in class, and how I feel during workouts.

 

Strictly Strength provided a real boost to my overall performance as a Cross Fitter!

 

Thanks for your patience, for being a great coach, and for putting up with my stupid jokes!  

 

Sheila de'Scacchi

 

 

  Landon Adams

BS = 345--->385

SP = 185--->190

DL = 485

Dave Re

BS = 345--->360

SP = 175

DL = 385--->400

Stephen Dillard

BS = 405--->425

SP = 175--->185

DL = 455--->465

 Julius, Frost, and Morgan

 

 Jeff Morgan

BS = 255--->275

SP = 150

DL = 350--->360

 Michael Frost

BS = 300--->305

SP = 165--->185

DL = 400--->405

Julius Degesys

 BS = 205--->225

SP = 120--->130

DL = 245--->315

 

Alan Raphael

BS = 325--->400

SP = 165

DL = 400--->425(+)

 

Mary de'Scacchi

BS = 200

SP = 70

DL = 215

 Sheila de'Scacchi

BS = 185

SP = 70

DL = 165

Alan, Mary and Sheila

Diana, Cory, and Lisa

Diana Gongora

Pullup = Red+Green band--->Red band

SP = 70

Floor Press = 70--->105

 Cory Brown

BS = 245--->255

SP = 145--->155

DL = 365--->385

 Lisa O'Dea

BS = 150--->165

SP = 70--->75

DL = 205--->210

 Alex Hitzelberg 

(injury and all)

 BS = 245

SP = 125--->130

DL = 365--->385

THIS IS WHAT IT'S ALL ABOUT...REMEMBER?

Over the weekend I saw an inspirational video posted by Zach Even Esh. The video features a young man, Joe R., performing some pretty legit stuff using only bodyweight exercises and sandbag work - all of which he knocks out in his bedroom!!!
 
As I read through the comments, I saw Zach's response to a earlier comment that put all this "fitness stuff" back in to perspective for me.

Matt - "Zach, you must be so proud. You have inspired this kid to be who he is."

Zach - "Matt, Joe used to call my gym asking for workout tips, he was stressed out living at his new school and dove into the training to toughen his mind, looks like he transformed himself in to a totally new person. I'm honored beyond words!"

Like I said, this video and that response set me back on the right track. I am constantly striving for PRs and remarkable performances, and when that doesn't happen I am disgusted with the shabby effort. This video reminds me that what I do...What you do....is all for a bigger purpose than PRs. It's about toughness. It's about self respect. It's about doing something that most don't. This young man busts his ass in his basement because he loves what training IS. We could all take a lesson from Joe, and rediscover the true purpose of CrossFit(and other styles) in our lives.

Session #2 Nearing the End

The 15 individuals that decided to step up their strength-game have been bustin' their asses to meet their goals and move weights that they previously thought impossible to budge.  This morning marked the end of the 7th week of 8 for the 2nd session of STRICTLY STRENGTH - Time flies when you're having fun and getting strong!  This was our last week of actual strength WODs.  Now, all that's left is to "Total", so final results are coming soon!!!  Until then, take a look at the crazy numbers the first crew pulled out here.  All I can say is ready yourself for more mind-blowing gains from this second pack of ANIMALS!!!

Session #3 will be starting sometime in January(still working on specific dates) after we all return from the holiday break.  Anyone interested in joining the 3rd crew for this session is recommended to read this description of the program and then contact me ASAP to be put on the wait list.  I already have 6 new peeps ready to get STRONG, so act fast before everyone with New Year's resolutions come knocking...

 

I look forward to working with you!

LEAD FROM THE FRONT - DEDICATION

Some of you may have already seen the latest SICFIT production starring yours truly, entitled, "Lead From the Front".  The idea for the video came about one day after a CC staff meeting where the topic of discussion was "purpose".  This is to say, what is your life's purpose?  For many this is an extremely difficult question to answer, and it's made more difficult when you have to "get real" with yourself on such a deep level, and ask the tough questions.  For me, it was not too painful.  I guess I am lucky in the regard that my discovery and immersion into CrossFit and the CrossFit community and lifestyle has always given me the feeling like I was home.  Work has never really felt like work to me, at least not in respect to how it was described to me when I was younger.  Sure.  I have days that I struggle with, but it is truly amazing to know that when I get to the gym to train a class, small group, or individual, that my day is about to become phenomenal!

This is why I felt it necessary to show my appreciation for what I do, and more importantly, what you all, as clients, do for me each and every day! 

I want to dedicate this video to all of you that bust your ass for me simply because I ask you to...To those of you that trust me to take you and your life to a higher place!

Thank you! 

A special "Thanks" goes out to Elliot Schrock.

Enjoy!

Visit sicfit.com for more Videos

The Active Lat?

I know y'all have heard one of your coaches describe the "active shoulder" that is so vital to a properly performed overhead squat.  And I know that *everyone* has read my blog post on the active hip when squatting.  Now, I am going to blow your mind again with the "Active Lat"!
Before we figure out what is so "active" about the Lat and the benefits of that activation, we may want to dive into what the lat actually is, right?
So, Lat. is short for Latissimus Dorsi, which in Latin means, "broadest muscle of the back".  It is an easy muscle to see - it's the muscle that gives the illusion of having wings or having a turtle shell.

The Latissimus Dorsi has two main actions on the arm. It functions in adduction (pulling the arms to the sides of the body from an out-to-the-side position) and extension (pulling the arms down from a horizontal position straight out in front of the body.

Extension

Adduction

 

 

 

 

So, right off the bat...looking at the actions, you should be able to see the importance of the Lat in many of the movements that CrossFitters do.  Pullups are probably the first exercise that comes to mind, but the Lat is involved in so many more...either as a primary mover, or many times as a stabilizing muscle.  Pushups, overhead presses, back squat, and deadlift are just a few.



Now that we know where it is and what it does, we can start to discuss what it means to activate it, and the benefits of that activation in regards to performing a solid deadlift.
 
If you guys remember, I have posted several times about the mechanics involved in a proper deadlift.  One point I emphasized was that the bar must stay tight to the body as it travels through it's range of motion, otherwise, you are doing more work for the same end...hopefully.  This is where the "Active Lat" comes into play!

As you can see from the pictures above, when we activate the Lat we force the arm into extension.  To apply this action to the deadlift, think about your start position.  When you are in the correct start position, typically you are concentrating on simply keeping your back tight as you stand up, right?  Well, now picture yourself in that same start position, but now your goal is to squeeze the bar back in to your body with your active Lat.  Not only does this improve the path of bar as it travels, but it will actually improve your ability to fully lock in your back to ensure spinal support and energy translation...resulting in big gains in your deadlift!!!

Obviously, deadlifting more will improve your deadlift, but what are some other ways to improve your Lat strength, and therefore, your pulling strength?  Some supplemental exercises that I recommend are:
1.  Dual KB Deadlifts - Controlling two separate weights and keeping them tight to the body and pulled back slightly is a great way to train the "Active Lat".(picture two KBs rather than the hex bar handles.)

2.  DB/KB BentOver Rows - Using a box or bench to bend over and support yourself, pull a DB or KB from the floor to your armpit.

3.  Strict Pullups - These are a time-proven, effective exercise for developing amazing Lat strength.  Try to eliminate your kip to further isolate the Lat recruitment.


4. Band Pullbacks - This exercise is a great way to isolate that specific muscle action.

Start.  Use proper DL position.

Finish. Maintain proper DL position.

 So there y'all go!  One more thing to activate...One more way to get STRONGER!  Go get it!