Sunday, October 31, 2010

CrossFit and Forbes?

I stumbled upon this article about CrossFit developing into a sports investment opportunity. Pretty cool stuff and great to see CrossFit being noticed by others outside the fitness world.

Here is the link and article:
http://blogs.forbes.com/sportsmoney/2010/07/20/the-crossfit-games-an-action-sports-investment-opportunity-in-the-making/

The CrossFit Games: An Action Sports Investment Opportunity in the Making

Jul. 20 2010 - 2:06 pm | 1,181 views | 0 recommendations | 3 comments
This is the language of a fast growing action sport that may be a ‘diamond-in-the-rough’ investment opportunity for sports sponsors in coming years.
This is the language of CrossFit.
This past weekend I had the privledge of witnessing The 2010 CrossFit Games. In its 4th year, this international competition markets their athletes as the fittest in the world.
And this translates into the potential for commercial appeal both domestically and abroad.
History of CrossFit
CrossFit was founded by former gymnast Greg Glassman, and the first CrossFit affiliated gym opened in Santa Cruz in 1995. CrossFit itself is a strength and conditioning fitness methodology that promotes broad and general overall physical fitness using a myriad of exercises more commonly found in the activities of weightlifting, sprinting, and gymnastics.
Designed to enhance a wide array of physical characteristics simultaneously such as cardiovascular endurance, power, flexibility, speed, agility, and balance, the popularity of CrossFit has truly taken off in recent years. The number of affiliated gyms grew from 18 in 2005 to almost 1,700 in 2010.
Another sign of the growth in CrossFit is how their culminating annual event, The CrossFit Games, has truly taken off in a short period of time. Consider the following…for the the inaugural 2007 CrossFit Games:
  • It was an open competition with no qualification process in place;
  • It featured no more than 40 male and 20 female competitors;
  • There was no team component of the Games;
  • And the Games were held in Aromas, CA…and where is Aromas, CA you ask? That’s right, in the middle of nowhere.
By the 3rd edition of this event in 2009, 74 men and 72 women started the Games. Additionally, they started a team or affiliate event which was 96 teams strong.
Given the significant increase in popularity over such a short time, event organizers decided to make the 2010 Games a bit more elite by having a thorough qualification process which involved sectional and then regional competitions during the first half of 2010.
Ultimately, the 2010 Games featured 50 men, 50 women, and 68 teams which qualified from all over the world…though mostly concentrated in the U.S. and Canada for now. They also added a Masters division. Furthermore, the 2010 Games took place at the Home Depot Center in Carson, CA…home to Landon Donovan of the LA Galaxy and one of the finest spectator facilities in America.
CrossFit’s Potential for Commercial Appeal
Most of CrossFit’s current sponsors are fitness-specific brands (either niche athletic wear or health-related products). But one of their sponsors is the highly successful and broad reaching Under Armour brand…and this might be a signal of things to come if CrossFit’s chief administrators shoot for the moon and market their product globally.
Given the kinds of exercises and activities that the CrossFitters engage in, one might harken back to the early days of ESPN and ESPN2 when, while desperate for programming, they would air Strong Man competitions.
You remember those, don’t you? Guys carrying 200 pound cement balls to and fro, pulling fire trucks, tossing kegs in a way most dissimilar than what college kids do on the weekends along frat row. To many, these athletes seemed more circus than substance.
But as I walked around the Home Depot Center over the weekend watching the competitors in action, I marveled at the grace, speed, and strength at which these competitors engaged their craft. They didn’t look like hulks that the average person couldn’t identify with. Instead, they looked like regular folks that just made a commitment to training. In this way, CrossFit has a transformative and inspirational vibe associated with it for both participants and spectators alike. And this vibe is more than a vibe because you can see tangible results for the people that engage in CrossFit, and that the activity is truly attainable for any person though perhaps not at a competitive level.
And talk about sex appeal. Not unlike the professional volleyball tour, this sport exudes attractiveness…and sex sells.
In the movie industry they talk about ‘pitching the quad’…that is, make movies that can appeal to men and women alike, as well as the young and old.
Well, sports sponsors may want to jump on the bandwagon before these ad and sponsor rates jump because CrossFit pitches the quad. With competitors spanning both genders and with competitors ranging in age from early 20s to well over 50, you’ve got a diverse consumer base with an above average level of affluence.
And as stated previously, this activity would likely attract any person that engages in some fitness regimen. It inspires those of us who train to perhaps think of new, fun, and creative methods for training. And in much the same way as the Olympics inspires us to think and dream of what we are capable of when pushed, I’d argue that CrossFit offers this emotion and concept to a greater array of people who are perhaps not as giften in one particular area as an Olympian or professional athlete but still have the drive for self improvement.
Given that most of the competitors still largely hail from North America, there seems a tremendous opportunity to expand the CrossFit brand internationally. After all, North America does not have a copyright to the concept of fitness.
Going forward, I see the likes of ESPN or Versus airing these Games…further increasing the awareness and visibility of CrossFit, and making corporate sponsorship of CrossFit activities considerably frugal and effective for sponsors and the sport alike.

Friday, October 29, 2010

Kip-Pull-Squat

Warm-up:

PVC work
Hip/hamstring/glute flexion
Squat flexibility

WOD-11:15am:

50 Pull-ups
50 Burpees
50 Overhead Squats (45# due to shoulder instability)
10-9-8-7-6-5-5 Butterfly Kip

Time: 14:45

Food: Mostly salad, chicken, protein shake, apple sauce, protein bar, apple
Nutrients: 4 Fish oil, 3 Shark Liver oil, 1 Vitamin D

Today was a battle with soreness. Getting out of bed proved yesterday to be effective, between dealift max, clean and jerk and pistol squats I was toast. However, working through the soreness helped the muscles to loosen up. Today's workout was followed by a nice chicken, soy and ginger salad helping the machine to recover quickly. Tomorrow is game-day which means tonight will be spent getting some serious stretching in and working on core. This weekend will be spent doing some expense planning for the garage gym we hope to have finished by Thanksgiving.

Thursday, October 28, 2010

It's About The Power

Today was all about the power. Using brute strength to break the mental barrier. Today began my building up to a new max on deadlift, 413#. I was pleased with this pull but I know I can do more. After the max it was easy to say I felt instant muscle fatigue. Following the max was:

30 Clean & Jerks (Grace)
40 Burpees
50 Overhead Lunges (45#)

The WOD was clocked at 12:35, and Grace was probably done in about 5 minutes. Then it was on to pistol squats using a low box. This was an effort to help improve ROM and strength, with the vision of hopefully developing full depth soon. Balance and flexibility is huge here. Tonight was spent with Kopion CrossFit doing some squats and helping the group with form and all the nitty gritties. Looking forward to tomorrow's exhaustion.

Today's focus: Power, pushing through the heels and using the butt and hips.

Tuesday, October 26, 2010

Form Focus

Today began with slowly breaking down the squat clean, focusing on explosion and depth. After 5-5-5 of squats at 185#, nothing too strenuous, came 12-9-6 of squat clean and jerk and chest-to-bar pull-ups. The focus today was honed in on form, explosive shrug, a solid jerk with split feet and depth on squat cleans while being very strict on chest-to-bar making up any missed reps along the way. The WOD was finished in a grueling 9:51. Fatigue set in around meal time tonight and have to recover quick in preparation for tomorrows game.

Stretch: hips, hamstrings, glutes, quads and shoulders. Followed by a couple sets on parallelette core work. (10mins before bed)
Food: mostly meat and salads today, omelet for breakfast, nuts and protein bar for snacks.
Nutrients: 6 fish oil, 3 shark liver and 1 vitamin d

*Key principle for the day: explosive hips and shoulders during the clean.

Monday, October 25, 2010

Deadlifts and a raw tailbone

Today was a great WOD, 8RFT of 3 DL (310#), 6 HSPU and 9 box jumps, follow by Annie ( 50-40-30-20-10, DU and butterfly situps). The morning began at 6:30am with 5-5-5 DL at 285#. Morning has proved to be much more motivating than any other time. The 8RFT were finished promptly in 11:54 with full ROM and unbroken HSPU. The key was being able to knock out the DL unbroken while the box jumps were pretty straight forward. Annie proved to be a bit tougher than usual, finishing in 8:39. The situps led to a raw tailbone while the DUs fatigued the shoulders enough to prevent me from getting all of them unbroken. Today was about breaking through the mental barriers and move as quickly as possible.

Yesterday (Sunday) was spent working on OHS and snatch with some heavy KB swings mixed in. The OHS are definitely improving along with the snatch, so hopefully we can get those two tasks checked off the to-do list asap. Yesterday was also a brainstorming session. 4 areas of focus have been established to help improve performance and training as a whole:

1. Joint and muscle flexibility-devoting 10 minutes a day stretching and increasing flexibility.
2. Endurance-breaking through the mental and physical barriers, minimal rest.
3. Explosiveness-focusing on correct form to maximize energy and strength to when it is truly needed most.
4. Creativity-shaping training around new ideas, techniques and methods (urban WODs, random obstacles, taking what is normal and functional to fitness and developing it into something rigorous and abstract).

Saturday, October 23, 2010

Daniel/Triplet

The past three days have been tough. When game day is your day off you know fatigue is not far behind. Thursday was another WOD morning. Jonny Tink and I completed a modified Daniel:

50 Pullups 
Row 400m
21 Thrusters
Row 500m
21 Thrusters 
Row 400m
50 Pullups

This WOD kicked us in the butt from the start, 50 pullups is tough by itself and that led us right into the rest. The felling shredded forearms and wobbly legs was the final product and I wouldn't have it any other way.

Saturday morning was a rude awakening. After a tough 1-0 Wheaton College victory against UW-Platteville, the trip home was about 3 hours which put us home around 1:30am and quick to bed for a 5 mile team run at 8:30am. After a good paced run and a big kick to finish, I met up with Kopion CrossFit to join them in 2 of their 3 morning WODs. The first was 7RFT of 10 wall ball (20#) and 10 pullups. I finished in 7:25 and struggled a bit with form and rhythm but its all part of improving. The second WOD of the morning was 10-1 of Thrusters and SDH. This was a grinder and I had to tell myself that the more I worked the easier it got. After pounding out every rep, the lower back legs and shoulders were ready to call it a day. That was all she wrote for Saturday and good breakfast and nap followed not long after.

Tuesday, October 19, 2010

Recovery Day

When I woke up this morning I could seriously feel the tightness and soreness from the last few days. Due a game scheduled for Wednesday, today is a recovery day focused on stretching/flexibility and a soccer training session this afternoon. Mobility WODs video from the other day came in handy today. There is no such thing as a rest day, simply a recovery day of activities to help improve flexibility and muscle soreness. Tomorrow is game day so today is spent eating well and taking care of the muscles in order to reach optimal performance tomorrow. Here is the link for the MWOD video from the other day:

http://www.youtube.com/watch?v=JGiZvK2rnDU&feature=player_embedded

The next WOD will be on Thursday, we'll wait and see what is brought to the table.

Monday, October 18, 2010

State of Shock

Today was a burn unlike most, mainly due to the fatigue from yesterdays 5RFT of 50 Tabata squats, 30 sledge hammer swings, 25 strict pushups, 20 OHS (65#) and 10 wooden beam strict pullups. Today's AM workout started with:
-new max split jerk of 177#
-new max of 8 HSPU
-2 rounds of strict bar dips
-2 rounds of strict pullups.

After a tough morning battling fatigue, the PM workout consisted of two WODs:

WOD #1: 5RFT
9-6-3 hang clean, front squat and split jerk (all at 135#)
Finished in 9:41

WOD#2: 5RFT
15 deadlifts (135#)
15 strict pushups
Finished in 4:43

Today was a day of battling muscular failure and fortunate I survived and am looking forward to tomorrow.

Sunday, October 17, 2010

CrossFit goals for November-February

Deadlift 425#
Squat 300#
Bench 250#
Shoulder press 160#
Learn to handstand walk
Master the muscle-up
Master the butterfly kip
Master the pistol squat
Master the snatch
Master the paralleletes
Overhead squat 115# 20 reps
Run a 5:15 mile
Complete Filthy Fifty in under 18 mins
Complete Fran in 3:45
Complete Grace in 3:00
Complete Josh in 10:00
Complete Hansen in 45:00
Complete 40 pullups with no rest
Complete 15-20 HSPU


CrossFit Language

  • AMRAP: As Many Rounds (or Reps) as Possible
  • BS: Back squat
  • BTWB: Beyond the Whiteboard. A website for tracking your WOD's.
  • BW (or BWT): Body weight
  • CFT: CrossFit Total (A best of three attempts at a 1RM of (Press/DL/BS)
  • CF: CrossFit
  • CFHQ: CrossFit Headquarters
  • CFWU:CrossFit Warm-up
  • CLN: Clean
  • C&J: Clean and jerk
  • C2: Concept II rowing machine
  • DFL: Dead F'ing Last
  • DL: Deadlift
  • DNF: Did Not Finish
  • EMOM: Every Minute on the Minute
  • FS: Front squat
  • GHD: Glute hamstring developer. A device that allows for posterior chain exercise, such as a hip extension, sit-up or a back extension.
  • GPP: General physical preparedness, aka "fitness."
  • HC: Hang Clean
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • HSC: Hang squat clean. Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
  • IF: Intermittent Fasting
  • KB: Kettlebell
  • KTE: Knees to elbows. Similar to TTBs described below.
  • MetCon: Metabolic Conditioning workout
  • MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
  • OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head and in line or slightly behind the ears.
  • PC: Power clean
  • Pd: Pood, weight measure for kettlebells
  • PR: Personal record
  • PP: Push press
  • PJ: Push Jerk
  • PSN: Power snatch
  • PU: Pull-ups, possibly push ups depending on the context
  • Rep: Repetition. One performance of an exercise.
  • Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
  • RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. (Commonly found in WOD's as 1RM/3RM/5RM etc.)
  • SC: Squat Clean
  • SDHP: Sumo Deadlift High Pull
  • Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
  • SPP: Specific physical preparedness, aka skill training.
  • SN: Snatch
  • SQ: Squat
  • Subbed: Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do a HSPU, you subbed regular push-ups.
  • TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
  • WO, sometimes W/O: Workout
  • WOD: Workout of the day
  • # : Symbol for Lbs. or Pounds
  • " : Symbol for Inches
  • The "Girls" : A series of benchmark workouts created by CFHQ that are universally known among the CF community.
  • The "Heroes" : A Hero workout is a tribute workout in honor of a fallen CrossFitter (either Soldier, Sailor, Airman, Marine, Firefighter, Police officer) that died in the line of duty. They are tough and among the most difficult of WOD's. There are sadly too many of them. Read here for a great explanation of them.
  • Tabata Interval: A workout of 8 intervals alternating 20 seconds of max rep work with 10 seconds of rest. Total is 4 minutes per exercise. Score the lowest interval rep count.
  • Paleo and Zone: Types of diet and nutrition protocol commonly found in the CF lifestyle.