Who is stronger? The 84kg guy who can deadlift 124kg, or the 60kg girl who has a 100kg deadlift? Are feats of body weight strength, like handstand pushups and pull ups more indicative of strength than lifting heavy stuff that would rather not move?
CrossFit is the great equaliser. “For many athletes the high rep deadlifts at 225 pounds (102kg), cleans at 135 pounds (61kg), and thrusters at 95 pounds (43 kg) are easy. For these same athletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger.
Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller.
Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends.” Read more here.
Today’s Workout
Lil Curtis P
50 x
Clean
Fwd Lunge (L)
Fwd Lunge (R)
Push Press
55% BW
Cash Out:
For time:
5 rounds of Cindy:
5 pull ups
10 push ups
15 squats
Baseline is a simple workout to do and an easy way to gauge your fitness progression. If you are getting faster, you are getting fitter.
It is not a 500m rowing time trial - a couple of seconds gained on the rower will quickly be lost if you cannot breathe or move quickly to get off and start squatting!
Log your progress, you will be glad you did.
Today’s Cash Out highlights a CrossFit.com resource for the die-hard enthusiasts.
You can access some of the old workouts posted in the beginning by following the “Old Site” link on the main page. There are some great ideas and leads in there.
Every 6 weeks or so, plan to take some time off your training program. Like the weekly ‘cheat meal’, the 6-weekly 4 to 7 day break gives you a lot more than than a little rest. A break:
1. Gives you something to work hard towards, knowing you are headed for some down time. You are more likely to push yourself hard with an ‘off season’ coming up than if you have no end in sight.
2. Allows your body a chance to recover. Tired ligaments and sore muscles get some respite from gruelling workouts.
3. Changes your daily routine (a change is as good as a holiday) - you don’t have to pack your training gear, remember a towel, water bottle, tape etc for a week.
4. Can introduce new things into your life. You get to do something different with your time. A picnic dinner on the beach, a sleep in… Or nothing at all.
5. Enables you to look at your weekly routine with fresh eyes. You are staying fit so your life is better, right? Is that happening for you?
6. Gives you a chance to replace things you have been putting up with. Replace your training socks, get yourself a few more t-shirts, and replace those board shorts that catch on your legs every-time you squat…
“Begin at the beginning and go on till you come to the end: then stop.” Lewis Carrol.
(The King from Alice In Wonderland.)
This is a great way to cook chicken. The skin peels off easily, the fat drains away and the chicken stays really moist.
Need:
1 whole chicken
1 large pot
some water
Do:
- Place chicken in pot and fill with enough cold water to cover the chicken and a little more.
- Place on the stove.
- Bring to boil. Boil uncovered for 10 minutes.
- Place the lid on the pot and turn off the heat.
- Leave covered for 1 hour.
It will still be hot, so be careful.
Drain off the water, over a colander over the sink - the chicken will want to slide into the sink.
The skin will peel off and the meat will easily come away from the bones.
Applied Pilates
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