Archive for October, 2010


Posted in Uncategorized on October 30, 2010 by CrossFit671

“Sleep is overrated.”

“I’ll sleep when I die.”

“Sleep is for the weak.”

There are a ton more. The bottom line is that people aren’t getting enough but are trying to justify their lack of sleep by coming up with one of the excuses listed above. How important is sleep? Very. Chances are, this could be the missing link in your quest to increased health and single digit bodyfat percentages. Your nutrition and exercise regimen could be the best in the world, but if you’re not getting enough sleep, your efforts in the other departments are wasted. What happens when you don’t get enough sleep? Your stress levels increase. The physiological reaction to stress is the secretion of a hormone called cortisol. Cortisol is your body’s response to, among several other things, stress and lack of sleep. This will definitely hinder your performance. Cortisol will also make it much more difficult to lean out since it reduces insulin sensitivity. You want to be sensitive to insulin by the way. It’s (insulin) a storage hormone that, as the description states, stores stuff like fat for later use. Get some sleep and increase your potential for looking, feeling, and performing better. The best way to approach total fitness is through lifestyle, exercise, and nutrition. If one area is lacking, you may not be performing to your genetic potential. For many Crossfitters, the lifestyle portion of this three-pronged approach is usually lacking. The mentality that many have is that “more is better.” If doing Fran once is good, doing it twice must be better. Right? Unfortunately, that linear mentality does not lend itself well to the sophistication of the human body. Overtraining and not getting adequate amounts of sleep all increase cortisol production. And chronically elevated levels of cortisol is something that could derail your efforts. This is one of the reasons why authoritative proponents (Robb Wolf, Arthur DeVany, and Mark Sisson to name a few) of the Paleo lifestyle don’t recommend frequent bouts of long steady-state cardio. So ensure you’re getting adequate amounts of rest (SLEEP) so that you can function more effectively when you are awake.

Further reading: Lights Out: Sleep, Sugar, and Survival by T.S. Wiley.




Posted in Uncategorized on October 30, 2010 by CrossFit671

We need to be like HMMWV’s – you know, those ubiquitous military vehicles that some people still refer to as “jeeps”. The acronym HMMWV stands for High Mobility Multipurpose Wheeled Vehicle. But since we are humans, not mechanical vehicles, I’m changing the acronym to HMMWP for this post. That acronym stands for High Mobility Multipurpose Walking Person.

The HMMWV, when well maintained, can get you into places other vehicles can’t. It has lots of strength and power, is very versatile (the basic model can be configured in different variations), and, like what it states up front, is highly mobile.

Part of training to be functionally fit to meet life’s demands is to be mobile and physically flexible. This is one of the most important areas of functional fitness and, sadly, many people ignore it. Being mobile and flexible enables you to lift, squat, carry, and press heavier loads. It enables you to walk and run more efficiently. The corollary to this is obvious: lack of mobility and flexibility causes you to be weak and subject to injury. For example, lack of ankle mobility contributes to knee injury (the child’s song,”the knee bone is connected to the feet bone” alludes to the reason for this) and lack of hip mobility contributes to back injury.

Take this simple test: grab a long broomstick, hold it overhead, and grip it as wide as you can. Without bending your elbows or moving your grip, slowly try to touch the middle of the stick to your lower back. If you were unable to do this because it was painful, your mobility is compromised and very limited. An average person with normal mobility can complete this test without pain.

Make it a point to work on your flexibility and your mobility every day even if it is a rest day for you. During your WOD days, spend about 15 minutes up front stretching and working your mobility before your warm-up. During the strength portion of your work-out, continue stretching. After your metabolic conditioning, stretch out again. Continue to stretch during the day. On long plane flights, get up, move around, and stretch. If you work at a desk all day, stand up once every hour and stretch.

I recommend you add foam rolling to the mobility portion of your daily WOD. Doing this prior to the WOD assists your muscles to relax and get prepared for use. Doing it after the WOD serves to relax the inherent tightening of your muscles. For those really sore isolated areas, use a tennis or lacrosse ball to zero in on the muscle causing the soreness.  A foam roller costs about $30 and a tennis ball about $3 and they last you several years. In contrast, a one-time deep tissue massage costs about $100 in the US.

Check this website out for further details:

Good luck, stay mobile and flexible.

Responder PT

Posted in Uncategorized on October 28, 2010 by CrossFit671

For time:



-Kness to Elbows

The burpee station will conveniently be placed 50 meters from the knees to elbows station. This will require a 50 meter sprint between each exercise. As much as possible, be cognizant of your running form (read: don’t be a heel striker). Execute proper form on all exercises. There are many interpretations of what a proper burpee looks like and “knees to elbows” quickly turn into “knees to armpits” when the clock starts. Use proper form and stay uninjured.

Same time, same place. For those just tuning in, that’s 0530 at the battalion pull-up bars. Attire is civilian PT’s.

27 October 2010

Posted in Uncategorized on October 26, 2010 by CrossFit671

A. Warm-up: Practice Jumping Rope (singles)- 5 sets of 50 single rope turns

B. Strength: Deadlift 3-3-3; Bench Press 3-3-3

C. Conditioning:

3 rounds for time of:

– 25 wall balls

– 50 rope turns/single unders

We’re progressing with the strength training piece. This week, we’ve reduced the number of reps to 3. The first set will be done at 70% 1RM; second set at 80% 1RM; and the last set at 90% 1RM for as many reps as you can pump out. We’re also introducing/revisiting wall balls. Rope jumping will also continue to make its way into the programming. The intent is to get proficient enough to do linked double-unders. Depending on your rope-jumping abilities, double-unders can get frustrating. We’re veering towards the skills-based portion of the continuum. This is where practice comes in. Get your double-under practice in and start incorporating this metabolically demanding workout to your regimen. Enjoy.

25 October 2010

Posted in Uncategorized on October 24, 2010 by CrossFit671

A. Warm-up: Official CF warm-up/Burgener warm-up

B. Strength: Squat 3-3-3; Press 3-3-3

C. Conditioning:

5 rounds for time of:

– 10 pull-ups

– 10 box jumps

– 10 knees to elbows

– 10 DB/KB swings

This is the second week of the 4-week strength training cycle. This will consist of 3 sets of 3 reps. The first set will be done at 70% 1RM; the second set at 80%; and the last set at 90%. Remember, the last set of the strength piece is the max effort. Attempt to do as many reps as you can while still maintaining proper form. Rest 5 minutes, then execute the conditioning portion.

The Basics

Posted in Uncategorized on October 23, 2010 by CrossFit671

Here are the basics of CrossFit: get the mechanics of functional movements down pat, do the mechanics of those movements consistently the correct way, and then add intensity by doing them fast and/or adding a heavier load. Mechanics, then Consistency, then Intensity, in that order. Notice that there is no EGO in there. You put ego into the equation and you compromise your safety and the safety of others and when you do that, you get hurt. So leave your ego at the door.

That’s all you need right? Wrong.

Two areas are ALWAYS overlooked by some folks and one of them some of us are afraid to confront. These areas are: 1) nutrition (not “diet” – which is something completely different) and 2) flexibility. I’ll cover the first one on this post and cover flexibility next time. Here is a diagram that depicts what CrossFit prescribes (as in “prescription”) in order for you to be functional in life and meet its many demands.

Notice that at the very bottom is nutrition, SOUND nutrition. Nutrition underpins all those other areas above. Without sound nutrition, your baseline sucks and then you will suck. The CrossFit prescription for nutrition is: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” Simple, right?

The trick to doing this is to remember that people do not like to be told what to do. We agree. In fact, some people will do the exact opposite just to spite you for telling them what to do.

So go ahead and waste all that effort – the blood, the sweat, and yes, sometimes the tears – you put into your work-out by eating like an addict. Go ahead and waste all the efforts you put into graduating from high school or college and the twenty plus years for retirement and neglect your nutrition. Because that is what Western processed-and-fake food insidiously does to you – makes you addicted to it, makes you susceptible to all kinds of diseases previously unknown back when humans ate REAL food. And then the cycle starts – your MD puts you on expensive meds, you get crippled and your loved ones are burdened by having to take care of you, and then you wish you had not gone down that road. But the cycle continues because you have now passed your genes on and they too get taken to the cleaners by people who don’t care about you and your loved ones. Those people say you should have been more responsible by not eating the addictive food they make. Yes, two-thirds of Americans are obese or overweight because these unethical a-holes think that way. Hey, with friends like them, who needs Al-Qaeda?

Yes, our “friends” in the food processing industry are killing us because they want to make money off of us. I say screw us, go join them. I also hope you do spite us by doing the exact opposite of what we just said. And by the way: Don’t break the cycle – go ahead, spite us on this one too, we dare you.

One last thing: get educated on what real food is. Find out what Chamorros and other Pacific Islanders ate before they got mesmerized by westernized food. Learn also why there is no real Chamorro word for “sugar” only “sweet”. So stay sweet but don’t use sugar. Thanks, CF671.

Responder PT

Posted in Uncategorized on October 21, 2010 by CrossFit671


-Box jumps

-Air squats


This session will be conducted at the GUARNG RC (battalion pull-up bars) at 0530. Uniform is either PT uniform or civilians.

The Tabata protocol is 20 seconds of work and 10 seconds of rest.  This is done 8 times for a grand total of 4 minutes.  Since this workout consists of 3 exercises, total workout time will be 12 minutes.  These are all-out efforts.  Your scores are based on the lowest number of reps you complete in any one of the rounds. For example, if you consistently execute 12 reps for 20 seconds for the box jumps, but in your last round you only get 10 reps, your score is 10 for box jumps.  The same goes for each of the other exercises.  This is high-intensity interval training (HIIT). Don’t discount the workout because of the relatively short duration.  You’ll get as much as you put in. Enjoy.

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