Delta CrossFit

Saturday 06/30/12

"Team Workout to be announced!"

Event Reminder:

Mike Rucker will be organizing a Delta Family Baseball Tailgating get together on July 21st. It will be the A's vs the Yankees. Tickets will be $15 plus online fees. If you are interested in attending either email Mike at Rucker501@yahoo.com or you can leave your money and attach your name to it in a Manila Envelope at the gym. The envelope is located on the left shelf in the gym. Please respond before July 3rd so the tickets can be secured. Hope to see you all there!

Friday 06/29/12

Today's W.O.D

Complete for Time:

25 Power Cleans M-115 W-75
25 Front Squats
25 Push Press/Jerks
25 Back Squats
25 Sumo Deadlift High Pulls
(same weight for all movements)

(on the minute every minute 5 burpees!)

Garrett, Krystal, Priscilla, and Ryan lifting heavy on Wednesday! Strong work!!

Wednesday 06/27/12

Today's W.O.D

Work to Heavy 1 Rep Deadlift in 15 Mins.

(Doesn't have to be 1RM but as heavy as you can go)

 

Then Complete:

9-7-5-3 reps:

Deadlift @ 70% of Number Above

Burpees

Muscle Ups 

(if you can't do a muscle ups sub Strict Pull ups either with no band or with a band.  If you are using a band please use the least amount of resistance.  Try and make the pull ups as challenging as you can.)

Watch this guy break the World Record Deadlift @ 1015 lbs! Talk about Activating the Hamstrings and Glutes!

 

4 Reasons Women Should Lift Heavy Weights

There is a widespread misconception that women will get “bulky” and overly muscular if they train with heavy weights.   This becomes clear when you go to most gyms and see women using weights they can lift for 20-25 repetitions.  Unfortunately, at times even certified personal trainers have supported this myth and avoided using heavy weights with their female clients.  The truth is there are several benefits to heavy weight, low repetition training for women.   In fact, heavy lifting must be used at some point to achieve maximal results.  Here’s why:

1.  Heavy lifting will create a desirable athletic body.

Lou Schuler, a Certified Strength and Conditioning Specialist and co-author of The New Rules of Lifting for Women, asserts, “If the weights are unchallenging, your muscles won’t grow.  If your muscles don’t grow, they won’t look any better than they do now, even if you could somehow strip off whatever fat sits on top of them” (Schuler 4).  The common fear of getting too big is unfounded.  Women do not have the necessary hormones to increase muscle mass like a man.  Specifically, their testosterone levels are significantly lower.  So, regardless of how heavy the weight is, the hormonal response of a woman is not enough to produce very large muscles.  In fact, according to Dr. William Kraemer, a renowned strength-training researcher, even when women are given steroids, their muscles are still not comparable to those of a trained man.

In one study conducted by Dr. Kraemer, fraternity members were presented with two photographs.  When asked to choose, 98% preferred the image of a muscular athletic female over that of a thin and waif-like female. This study directly contradicts the popular belief that men only want the toothpick image women see all over the media.

The point?  You need heavy, challenging weights to stimulate muscle growth.  You need growth to truly change the shape of your body.  Last but definitely not least, men like some muscle and shape to their women!

2. Heavy lifting helps create definition.

Heavy loads reduce subcutaneous (below the skin) fat levels, creating a more “defined” look.  In reality, the size of the muscle fibers may increase but the reduction in subcutaneous fat actually decreases the circumference of the trained areas.  This means you will almost always lose inches by training with heavier weights.  These benefits cannot be achieved lifting lighter weights for 15-20 repetitions.

3. Heavy strength training decreases risk of osteoporosis and injury.

Heavy strength training increases bone, tendon, and ligament strength and mass much more effectively than higher repetition programs.  This reduces a woman’s risk of developing osteoporosis or suffering from musculoskeletal injuries.  The optimal protocol for bone mass and strength is 3-4 sets of compound movements for 6-10 repetitions.  This is especially important for teenage girls, because their bodies are most responsive to bone-strengthening stimuli.  Once their teen years are over, they have missed an opportune time to develop bone density and strength.  Lesson: begin strength training now, because it’s much more difficult to build up bone density the longer you wait.

4. Heavy lifting is essential to increasing physical and mental strength.

In order to build strength you must challenge your muscles.  Simply using 5 lb. dumbbells to do a triceps kickback 3 days a week will at best maintain what strength you have.  You have to present a different stimulus to the body, and heavy weights are the way to do it.  The hard work in the gym will naturally provide strength for everyday activities.  You will no longer have trouble carrying groceries up the stairs, low back pain starts to dissipate, and you can take up activities you never considered before: hiking, tennis, or other leisure activities that will greatly enhance your quality of life.  Gaining physical strength is truly an empowering feeling, and that confidence will tie into other areas of your life.

Hopefully you’ve seen the light when it comes to heavy strength training.  It is the key to achieving that strong and sexy look that most women want.  Drop your fear of getting too bulky.  Unless you’re a genetic freak, it just won’t happen.  Remember this: challenge your muscles, make your workouts difficult, and you’ll see results.  Or, you can keep doing what you’re doing – and you’ll keep getting what you’ve always got.

References

Kraemer, William, PhD.  Dr. Kraemer discusses the common myths and misconceptions around the topic of women and resistance training.  NSCA Podcast.

 

Tuesday 06/26/12

Today's W.O.D

5 Rounds:

5 Power Snatches
10 Box Jumps
5 Overhead Squats
10 Box Jumps
5 Snatch Balances

M-135 W-85

Monday 06/25/12

Today's W.O.D

In 15 Mins..

Find Heavy 1 Rep Back Squat.

(Doesn't have to be 1RM but as heavy as you can go)

 

Then..

AMRAP 10 Mins:

5 Back Squats @ 70%

5 Tire Flips (Jumping in and out of hole)

100 Meter Weighted Run AHAP

 

 ______________________________________________________________

Thanks to all that participated in Delta's First Olympic Lifting Clinic, Coach Chris and I (Erik) were very impressed with all your hard work and very proud of you guys! I hope you all learned something and enjoyed yourselves.  I know we did!  

Since our workout contains squats, lets talk a little about them.  Do you ever recall any of the coaches referring to the squat as our "Paleo Chair"? Have you ever noticed that on your body your hands and feet are calloused and have a padding to it?  That's because your hands and feet are considered load bearing surfaces.  Meaning they are meant to take on weight.  Think about it, look at your hands, and you'll notice that they are padded and calloused, now look at your feet... They are the same.  Not check out your ass...haha I didn't say admire it!  Check it out... I bet it's a lot smoother than your hands and feet.  That's because we weren't meant to sit on our butts on cushy chairs all day.  We are supposed to use what we call the "Paleo Chair" or simply put the squat. 

Here is an excerpt from an article by Craig Weller at T-Nation.com:

You'll notice that in third-world countries, there will be a lot of situations where people are hanging out or working, and rather than sitting or kneeling down, they squat. They can sit like this comfortably for hours. It seems like a simple thing and can be easily overlooked, but try it some time. The average North American adult can't even get into this position, let alone stay there for any length of time.

 

                                            An advanced trainee.

In this posture, the thoracic spine is neutral and can be easily    extended depending on where the individuals attention is directed.    The hips and ankles are able to move freely and remain mobile. The    posterior chain is carrying the weight of the body, rather than the    quads. When he stands, the power to do so will be generated through    the glutes and hamstrings. The lumbar spine remains stable and is used primarily to transfer, rather than generate, force.

This is a great read.. to read more click on: http://www.t-nation.com/readArticle.do?id=1856085

If you all didn't know that's my uncle in that picture.. J/K haha  Anyways, our goal at the gym is to get back to our natural movements and prolong our bodies as much as we can.  Here's a good video from Kelly Starrett at SF CrossFit talking about the same thing:

 

Saturday 06/23/12

Today's W.O.D

Team Workout to Be Announced!!

Coach John and Tori Busting out some handstands at a beach in South Carolina.

Friday 06/21/12

Today's W.O.D

"Death By Kettlebell"

1 KB Swing 1st minute, 2 KB Swings 2nd minute, 3 KB Swings 3rd minute....etc...

Event Reminder!

If you are interested in signing up for the olympic lifting clinic this Sunday, you can sign up on the WOD Hopper.

Thursday 06/21/12

"Rest Day"

UPCOMING EVENTS!

Remember all, this Sunday 06/24/12 starting at 9AM , we will be holding a Olympic Lifting Clinic. It'll be 5-6 hours long. We will be working technique for the Snatch and the Clean & Jerk. We will also have more information on the Barbell Club. If you plan to attend it will be $30. You may now sign up on the WOD Hopper as you would sign up for a normal class.

In addition, Mike Rucker, will be trying to organize a Delta CrossFit A's tailgating get together for July 21st. It will be the A's against the Yankees!! So if you are interested please let Mike know on or before July 3rd to secure tickets.

In other news check out the newbies, Jeff and Andrew getting a muscle on their second day of elements!

Wednesday 06/20/12

Today's W.O.D

"JT"

21-15-9 reps:

Handstand Push Ups
Ring Dips
Push Ups

**Another Reminder**

This Sunday, June 24th, we will be hosting a 5-6 hour Weightlifting Class for those that are interested in Joining the Delta Barbell Club. The Fee for the just the class will be $30 which will include a BBQ for Lunch, as well as coaching on how to improve your Olympic Weightlifting Technique. We will be covering the basics on the Snatch and Clean & Jerk, as well as how the Barbell Club will run and what is expected. If you are interested in signing up we will be posting a sign up list on the WOD Hopper, just as you would sign up for a class.

Hope to see you all there!!

Tuesday 06/19/2012

Today's W.O.D

Clean & Jerk

1-1-1-1-1-1-1

 

Here are some cool Clean and Jerk Highlights from the guys at Cal Strength:

 

 

 

ATTN DC MEMBERS!! 

This Sunday, June 24th,  we will be hosting a 5-6 hour Weightlifting Class for those that are interested in Joining the Delta Barbell Club.  The Fee for the just the class will be $30 which will include a BBQ for Lunch, as well as coaching on how to improve your Olympic Weightlifting Technique.  We will be covering the basics on the Snatch and Clean & Jerk, as well as how the Barbell Club will run and what is expected.  If you are interested in signing up we will be posting a sign up list on the WOD Hopper, just as you would sign up for a class.    Please note if you do join the Barbell Club.;

Hope to see you all there!! 

 

Monday 06/18/12

Today's W.O.D

2 Rounds:

25 Overhead Squats M-115 W-85
50 Barbell Step Ups (Any Size)
100 Double Unders

Saturday 06/16/2012

"Team Workout to be Announced"

 

 

So, I don't know about you, but I love my sleep, but there are somedays I feel that I just can't get a good nights sleep.  As we all know, sleep is essential to our recovery and rejuvination for the next day.  Because we train hard we also have to rest hard.  This is key in getting results.  Here are a couple tips from Robb Wolf, Author of the "Paleo Solution, regarding sleep.

Here are five quick tips for you.

1. Keep to a routine. Your body’s hormones adjust to whatever routine you have, so the more scheduled your life is, the better. Eating at regular times and sleeping/waking up at set times helps you do the same thing tomorrow and next week. This is also psychological– when you see it’s near the time to go to bed, you’ll get sleepy.

2. Along the same lines, set a pre-determined time to stop drinking caffeine every day. I’m narrowing down my hour through trial and error, and it’s sometime between noon and 3pm. 5pm definitely kills me– I toss and turn for hours and sleep horribly.

I’d never know this unless I tracked it. So check it out by keeping a sort of diary about when you’re sleeping and being awake. The Zeo helps with this too (disclosure: Robb and I both received one for free).

3. Lack of sleep is often a symptom of other problems, as well as a cause of yet other ones. Look for the source. Are you working out before bed? If so, quit it. Exercise (except sex, heh) increases heart rate and raises body temperature, making it harder to conk out when you hit your pillow.

Optionally, it could be reading non-fiction that keeps your brain active– some people say you should quit reading fiction at night entirely. Whatever your habits are, set up a system to keep you relaxed at night.

4. I don’t know about you, but I get stressed out just thinking about sleeping. It turns into a vicious cycle– stressed about sleep, so I stay awake, which stresses me out more, etc. I break this cycle with a method I discovered through Viktor Frankl, a holocaust survivor and psychotherapist who wrote an amazing book, Man’s Search For Meaning.

Frankl used Paradoxical Intention to relieve his patients of anxiety by making them try their hardest to be anxious, which ironically prevents anxiety. So do the same thing by trying very hard (lying down and with your eyes closed) to stay awake! It’s surprising and counterintuitive, but it works.

5. Finally, stop blue light from entering your house at night. It seems like it wouldn’t help, but many studies show that it isn’t the brightness of light that causes problems, but its colour. Turns out blue light wakes you up, and red/rose light does the opposite. What is the biggest source of blue light in your house? You guessed it: your computer. So download F.lux– it’s free, and based on where you live, it’ll change the colour of your screen at night. Presto!

Friday 076/15/2012

Today's W.O.D

5 Rounds:

7 Deadlifts  M-250#  W-165#

7 Burpees

7 Handstand Push Ups

7 V-Ups

Welcome Back!  Sorry for the closure yesterday, but now it's Friday and lets pick up where we left off. 

For those who haven't seen it yet, our gym is featured with an article in the Health and Beauty section of the Brentwood Press.   If you haven't checked it out yet you can also read it here at :

http://thepress.net/view/full_story/18987192/article-CrossFit-breaks--the-training-mold?instance=left_column

Awesome article and we at Delta CrossFit would like to thank them for that!

In other news, as a gym, were able to meet and pass our goal of Raising $2000.00 for CrossFit for Hope.  In total we raised $2025.00.  Thank you all for participating and for donating to such a worthy cause.  We couldn't of done without you!  Another reason why I am proud to be a part of this gym and why we as coaches are so proud of our Delta Family!

So, if you haven't noticed lately, or if you've been hanging out in the North Pole the last few weeks, you might of noticed it is getting pretty freaking hot out here!  And because of this I cannot stress enough what it means to remember to stay hydrated! So here is a little more info on the importance of Hydration:

Water is the second most important nutrient for your body next to oxygen. Our bodies are 60-70% water, while blood stands at 60-75% H20, muscles at 75% H20, and bones at 20-25% H20. Water helps regulate body temperature, as well as being a critical component in transferring other vital nutrients to your organs. It transports oxygen to your cells, removes waste, and protects organs and joints. Water helps keep your muscles nice and supple. Picture beef jerky. Beef jerky is DEHYDRATED. There is no movement in beef jerky. Without water, your muscles become atrophied, stiff and lose range of motion. Some signs of dehydration are dark yellow/amber colored urine, thirst, low back pain, headaches, constipation, and stiff muscles. Chronic dehydration can affect your performance in a number of ways. Water is the base for synovial fluid, which surrounds the joints and acts as a cushion. When you are H20 deficient, the body cannot produce enough synovial fluid to encapsulate the joints properly therefore you compromise joints each and every time you work out. Secondly, no water on board can decrease your strength by 15%. Even slight dehydration of 3-4% can really hurt that elusive Fran time.

Here is a little equation to figure out how much water you should be drinking a day.

Body Weight in lbs.  x .6 = water in ounces

For example, if you weigh 125 x .6= 75 ounces. Divide that number by 12 ounces (who really drinks from an 8 oz glass?!) and you must drink 6-7 12 ounce glasses of water a day.  Do you normally carry your Klean Kanteen?  The standard size is 27 oz...so if you can remember to refill that 3-4 times a day, you are good to go!

This blurb was taken from Norcalsc.com

If that's not enough, here is a video for the visual learners:

 

  

 

Thursday 06/14/12

"Rest Day"

ATTN: DC Members we will be closed today 06/14/12 due to street closure and we will be back on Friday 06/15/12

There were a few of you that were curious and had some questions on the benefits on Olympic Weightlifting Shoes.  Here is a very good video showing the advantages that weightlifting shoes can provide.  Granted it's a advertisment for a certain type of shoe but the concept is the same for all brands.

 

 

 

Wednesday 06/13/12

Today's W.O.D

PT 1.

Overhead Squat

3-3-3-3-3

(20 Min Cap)

PT 2.

Against a 6-minute running clock:

Run 800m
Max rep overhead squats (115/75lbs)