I Am CrossFit W.O.D....April 7, 2011

"Thursday Mini-Tabata"

8Rds of Tabata at each station

Double Push-up Burpees

Sit-Ups

KBS M55/W35

Knees to Elbows

Day 95 of the Burpee Challenge

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Attention Members:

This Friday we will be performing the Reebok CrossFit Games Open WOD 11.3 for every class at every box.  All members competing or not, will be doing this WOD.  Competing members please prepare accordingly!!! Saturday, I Am CrossFit and CrossFit Vida Brickell will be closed.  CrossFit Gables will be hosting Dodgeball.  Registration opens at 9am.  All teams must be registered by 9:35am.

Comments

[Ruthie Sriro Dixon]

winning

[andre enriquez]

--"CROSSFIT WAS MAKING ME FAT"--

This past weekend I ran into an ex-IACF Athlete. As always, the topic of conversation came up about crossfit. Now, the ensuing situation that I am about to speak upon has occurred at least a dozen times, but this particular conversation fired me up! As I approached the female I had noticed, right off the bat, that she had lost weight and became significantly thinner. I asked her, "Why did you stop doing crossfit?" and she replied, "It was making me fatter." Huh?!?!

As most of you know me, I'm not the type to bite my tongue so I immediately put her in her place. Respectfully, letting her know my opinion (yet at times facts), laying it all out on the table. To make a long story short the interaction between me and her mostly comprised of me speaking and her bug-eyed, eyebrows up, open eared the entire duration. I had to go to battle for the one program that has single handedly changed thousands of lives, but more importantly explain to her why she was getting "CrossFit Fat" (CrossFat).

I asked her what she had done differently now than while she was at CrossFit. Her answer was that she was eating better. Reeaaalllllllyyy? Hmmmmm, weird! That is what we preach day in and day out. We speak, at times, more about nutrition than we do CrossFit. We believe in eating right so that we may enjoy a longer, healthier, fulfilling life. At IACF/CFG/CFVB we provide nutritional lectures every couple months and nutritional sit-downs, which are more interactive, in depth explanations within the health spectrum. Combine that with CrossFit, the most elite training regimen, and you will feel and believe superhuman.

People have the wrong mindset when trying to get leaner, per say. They feel as if they can bust their ass during the WODS and that will be the sole answer for them to get in shape. We all know, as we preach here at our boxes, that even though you give us one hour of hard work, you still have 23 to literally F*CK it all up. That's exactly what was happening to this particular ex-athlete of ours. She thought by performing a WOD she could go and "reward" herself with, for example, some pizza and ice cream for dinner. Something she would do on a regular basis, just switching up the lardish meal around so she wouldn't get bored. Yes, I too like that lard from time to time. Damn you CrossFit. Just Kidding (about the damn you, but not the lard from time to time). This in return only set her back and made her "Crossfit Fat." That's the problem with the majority of people. If one can dedicate two hardcore months being on a strict plan with no alcohol, soda, junk/fast food, etc. the results would be mind blowing. You will achieve the physique you've been craving and you will never want to revert back to your old days.

Do not waste the coaches time, your fellow crossfitters time, and most importantly YOUR time. But hey, I get it, some of you do this for fun. I'm not talking about YOU who falls into this category. More power to you. I know you still come in and kick ass, but I challenge YOU to switch up your lifestyle just a little bit and you will see unbelievable changes.

For the majority of the gentlemen who feel as if your getting too skinny because of Crossfit, another poor excuse I hear, that's a bunch of crap and maybe you just weren't able to overcome that fear of CrossFit. One, if your getting leaner we will immediately tell you "Your Welcome" and two, your not doing your part in keeping a nice size bulk if that's what your looking for. You can up your calories, take supplements, and do extra work on the side that is all a part of the CrossFit ideaology (Crossfit Football, SWODS, play other sports, etc.) My training regimen right now consists of crossfit wods, a good diet, playing other sports, crushing Chocolate milk, and sweating my ass off getting in people's faces at the Box. That is my prescribed training itinerary.

Don't blame others for inconsistency, lack of motivation, lack of discipline, and unsuccessful trials. Sometimes you have to take a hard long look at the mirror and ask,"Do I Want To Be Better?" The day you answer yes is the day you can throw that F*CKING mirror away and completely change your life.
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peace, love, n law of burpees
-DRE

[Vivi Zuniga]

Awesome post Dre!! I was eating crappy too and "rewarding myself" and I gained weight.. I stopped doing that and lost 12 lbs in a little over 2 weeks :) still not done either. It's about changing your lifestyle. Theres no quick fix.

[Stephanie Walters/Torres/Every last name ever]

Alright, in anticipation of Friday's Sectionals WOD...

Here's an article on "prehab" for weightlifters, courtesy of the Pendlay forums (they'll help with shoulder mobility, I hear that stuff is useful):

http://www.pendlayforum.com/showthread.php?t=2827

Here we've got KStar on some drills that will help hip and shoulder mobility/pain for those of us with hip or shoulder impingements (which would make full cleans and jerks both hurt like a BITCH, lol, I WOULD KNOW, LUCKY ME):

http://www.youtube.com/watch?v=yphER5FELSo

They're good even if your shoulderS (or hips) are feeling a little out of whack. I definitely recommend the shoulder/kettlebell fiasco, it has helped me get some decent weight up despite my bitchy shoulder.

And finally, rotator cuff exercises:

http://www.aafp.org/afp/980215ap/980215a.html

You do these with 2.5 plates, 3lb dumbbells, a full water bottle, MAYBE 5lb plates if you're built like a tank...you DON'T do them with 7-pound dumbbells, or 10 or 15 or 25lb dumbbells. You do a high number of repetitions (I'm talking 40 or 50), until it burns, and then you do it some more. They use these for rehabilitation but they improve rotator cuff regardless of its condition, better to take some preventative measures so you don't end up with a shoulder injury (or two). Best completed before a workout, as part of a warm-up or something.

[MS. STRENGTH WODS 4EVER]

"your not doing your part in keeping a nice size bulk if that's what your looking for"

May I suggest...

SQUATS AND DEADLIFTS AND SQUATS AND DEADLIFTS AND SQUATS AND DEADLIFTS AND MORE CALORIES AND MORE CALORIES AND MORE CALORIES AND MORE SQUATS AND MORE DEADLIFTS AND MORE SQUATS AND MORE DEADLIFTS AND MORE SQUATS AND MORE DEADLIFTS

Make sure you ask the coaches for feedback on form so you don't hurt yourself, though. Ask about rep schemes and percentages for work sets if you don't know where to start. For example, 12 reps per set of anything is not a strength WOD, that's muscular endurance. You want mass? 5x5, 5x3, 3-3-3-3-3, 1-1-1-1-1, 2-2-2-2-2-2-2, yeah, that's all cool. 5 and under is ideal for max strength, 5-8 reps works well for mass gain. 5x5 will give you magical powers (true story).

[Melinda Gunther]

When I started CrossFit my diet was a disaster - fast food multiple times a week, eating out most nights and I was lucky if I saw a vegetable once a week. After about 6 weeks of CF I gained 10 pounds! The WODs were so hard that I thought I could reward myself and eat whatever I wanted. None of my clothes were fitting anymore. I finally started listening to what my coaches were saying about the paleo diet. I lost all of the weight and now a year and a half later, I am exactly the weight I was when i started CF but instead of being "skinny fat" i am toned and strong. If you want a healthy body, you have to give it healthy fuel.

[Tania R. ~ "T"]

GREAT POST COACH!!! But no alcohol??? I mean, seriously??? "damn you" Andre!! J/K! You, and all the coaches are 100% right. Anyway, next time any girl tells u that they became "crossfat" just show them this link and ask them: Why is she NOT fat? ;)

http://games2010.crossfit.com/blog/2010/07/2010-games-event-1-video,702/

BTW, thank you for reminding me that I suck lately. Can't get it out of my head, and soon you're gonna have to swallow those words!!! ;)

[Danny - "Dodger Blue"]

"to make a long story short" What? Great post coach. I love when you rip on non-believers and then write a book on it. Even if I cheat on the weekends only, it fucks me up. BTW, Tania forgot to write her name on the board last night. Castigala.

[Enrique "Jr"]

Ive tried dozens of diets and workout regimens. Been an elite high school and college athlete and only one workout/diet has gotten me leaner and stronger and that is CrossFit/Paleo.

I really dont mind the people that don't believe. It gives the ones that do an advantage in life and on the F**kin beach!

Dale

[Ruthie Sriro Dixon]

Great post Dre.. after 2 ,3 months, I am mind blowing, I take the challenge and the time having to look forward to do something different every day of my life.............BOO YA

Great WOD today.....
THE SUN IS UP THE SKY IS BLUE WON'T YOU COME OUT AND PLAY

stir up a wod of woop ass for my 10 am peeps, props for Jackie

[David F.]

Wholly smackers who knew Dre's big jock self could write such an articulate and discriptive post. Crossfit to me encompasses such a wide range of athleticism it's unreal. Every WOD is humbling and I like that. All the coaches are extremely motivational and committed more than most of us know.
To those crossfat and I lost size group dont blame crossfit. Just look in the mirror. Because of crossfit I have no fear of running out of air on the job when my life depends on it and that my fellow crossfitters is priceless.

[Molly]

Great job today Karen! You are @$$ kicking awesome & make me want to work harder everyday!

[Karen]

Dre, I am with you!!! There are too many people who come in and do the work but then undo it all with bad choices. And if they are OK with that, then fine but don't complain that it is because of CrossFit. If you really want to see how you can change not only the way you look and feel but your performance than it has to be a conscious choice. And I am not talking about 24/7 clean eating, we are all human and need our cheats from time to time but if you could put some thought into what you are eating the benefits would be two fold. I see everyday some of the most AMAZING athletes develop right before my very eyes. It is great to see how some hard work and dedication can transform someone. We as coaches are always here to help. We too are human (well most of us) and occasionaly can feel unmotivated, or like we can let that weekend cheat roll over on to the next week. I completely can understand that, I have the body type that if I don't make good choices it shows and I feel it. Don't ruin all your hard work. Educate yourself about nutrition and come in and go hard, it will pay off.

[laz]

Preach on Pastor Dre. Just wanted to take a few minutes and thank all the coaches and athletes for pushing me and getting my butt in shape. Ever since i found the world of crossfit my life completely change. Back in school i was always that chubby kid who would hate do do PE and would take 15mins to run a mile. By the age of 21 a dr told me i had my cholesterol high, High blood sugar and will become a diabetic if i continue eating the way i was. Now at 29 i'm in the best shape i have EVER been and my last dr appt was IMPRESSIVE. I may not rank with the top guns yet but i'm sure on my way and all thanks to the wonderful coaches that we have, who day in and day out make sure we do what its necessary to be an Elite Crossfiter. From pushing you in a wod on days u just dont feel like dealing with it to guiding you in what to eat. and like karen stated Educate yourself about nutrition and come in and go hard.

[Monzon]

ADre I also Agee with you 100%... I know from experience having lost over 85lbs that it takes not only pushing yourself while doing the WODS but also eating properly(paleo, primal or zone). I chose to eat paleo and saw an amazing change in my body over a four month period. It does require a lot of discipline but believe me that if you stick to it you will reap the rewards.. You will see better wod times, you will lift heavier weight and best of all you will look in the mirror and see changes you did not think where possible in such a short period of time. I have seen some amazing changes in a lot of the members bodies and I am proud of every single one of them for taking the initiative for their own well being. Keep up the hard work and anytime you need advice dont hesitate to ask..

Crossfit changed me for ever!!!
Monzon

[Tim]

YOU'RE WELCOME. YOU'RE, YOU'RE, YOU'RE

[Ashley Totten]

Ok, so I just have to chime in here and commend you on this post. I'm a member of CF Durham (in NC) and joined CF about 5 months ago and have been eating paleo for the last 3. I have put on about 10 pounds since joining CFD but have decreased my body fat % substantially. As a 26 year old woman, one of my greatest complaints against my gender is how much focus we place on the numbers on a scale. I have never weighed this much before, but I can now fit into jeans from college for the first time in a couple years. Weight is not the enemy-as long as it's good weight! Life isn't about fitting into a size 0. It's about eating well, gaining strength and improving the quality of your life. I'm always happy to find people spreading that message and love your advice to throw the mirror out! :-)